The Sugar Detox Diet
If you’ve been considering doing a sugar detox diet, let this be your sign to take the plunge. After all, limiting sugar — particularly added sugar — can help improve your health. People who eat less sugar are at lower risk for obesity, metabolic syndrome and inflammatory diseases. They also may be at lower risk of diabetes and Alzheimer’s disease. They’re also less likely to eat compulsively.
Added sugar can sneak into your diet in lots of different ways. It’s not only found in sweets. Sugar is added to everything from protein bars to flavored yogurt. If you’re trying to figure out how to detox from sugar, try this seven-day low-sugar cleanse.
Sample Menu
Monday
Day 1 of this sugar detox diet focuses on protein, fiber and low-glycemic foods to help reduce cravings and support steady energy as you begin to detox from sugar.
Breakfast
- 2 eggs scrambled with spinach and mushrooms
- 1 cup of green tea
Lunch
- Tuna salad
- 1 can of tuna
- 2 teaspoons of mayo
- 1 teaspoon of capers
- Chopped peppers
- Green onions
- Arugula
- Mixed greens
- 1 tablespoon of vinaigrette dressing
- 1 cup of green tea
Snack
- 2 pieces of string cheese
Dinner
- 4 ounces roasted, rotisserie or barbecued chicken (prepare extra for other meals)
- Steamed broccolini
- 1 cup of cooked brown rice
- 1 cup of peppermint tea
- Sliced apple with cinnamon
Recipes
Vinaigrette Dressing
Mix together:
- 1 teaspoon agave
- 1 teaspoon of Dijon mustard
- 1 cup balsamic vinegar
- 1/3 – 1/2 cup olive oil
- Garlic
- Salt and pepper
Chicken Patties
- 1 ½ pounds of ground white chicken
- 3 tablespoons of chopped fresh sage
- 3 tablespoons of chopped fresh oregano
- Salt and pepper
- 2 chopped green onions
- 2 tablespoons smoked paprika
- 1 knob of ginger micro-planed into the mixture
Steps:
Mix together:
- Form into patties and place on a hot grill.
Cook 2-3 minutes each side, depending on the size of the patties.
Makes approximately eight 4-ounce patties.
Kale or Swiss Chard with Olives and Lemony Dressing
- 1 bunch of kale or Swiss chard
- 1 clove of garlic crushed
- 1 tablespoon of olive oil
- ¼ cup of pitted Kalamata olives
- Juice and zest of 1 lemon
- ¼ teaspoon of paprika or chili powder
- Salt and pepper
Steps:
- Roughly chop the kale or chard.
- Steam until the leaves wilt but the color stays dark green, about 3-4 minutes.
- While the kale is steaming, zest the lemon, and then squeeze the juice into a bowl. Add the crushed garlic, oil, salt and pepper and smoked paprika or chili.
- Add the dressings and olives to the kale, coating all the leaves.
Roasted Cauliflower
- 1 head of cauliflower
- 2 tablespoons of canola oil
- Spices: 2 teaspoons of turmeric, 1 teaspoon of curry powder, salt and pepper or 2 teaspoons of smoked paprika, 1 teaspoon of cumin, 1 teaspoon of garlic, salt and pepper or any combination of your favorite spices.
- 1 tablespoon of balsamic vinegar or fig balsamic vinegar (optional)
- 1 tablespoon of chopped mint (optional)
Steps:
- Preheat oven to 350° degrees.
- Cover a baking sheet with parchment paper.
- Cut the cauliflower into small florets, then use your hands to coat the cauliflower in oil and spices.
- Spread the cauliflower on the baking sheet.
- Bake for about 20 minutes.
Optional: Using the parchment paper as a chute, pour the cauliflower into a bowl and add the balsamic or fig balsamic vinegar and the mint to the hot cauliflower.
Crustless Quiche
- Beat 6 eggs in a baking dish.
- Add cooked vegetables such as roasted cauliflower, zucchini, eggplant, Swiss Chard, onions and garlic.
- Add ¼ cup of parmesan and a pinch of herbs.
- Bake at 350° F for 20 minutes.
Chicken Fajitas
- 4 chicken breasts sliced lengthways (as if you were going to butterfly them) and then sliced finely across
- 2 tablespoons of smoked paprika
- 3 tablespoons of Braggs aminos
- Salt
- 1 teaspoon of dried onions
- 2 lemons, zested and juiced
- Splash of hot sauce
- ½ cup of cold green tea (optional)
Steps:
- Combine all ingredients except the chicken to make a marinade.
- Place the chicken in the marinade 2-3 hours.
- Pour the chicken and the contents into a pan.
- Cook on low to medium until chicken is done.
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