Sugar Detox Challenge
Remember to check my socials on added information, tips, and encouragement!
January 5 – February 5, 2026
This 30-day sugar detox is a gentle reset designed to help you reconnect with your body and better understand how sugar and highly processed foods may be contributing to inflammation, joint discomfort, fatigue, digestion issues, brain fog, and energy fluctuations.
Excess sugar and refined carbohydrates can increase inflammation in the body, which may show up as aches and pains, stiffness, swelling, poor sleep, or slower recovery. By temporarily removing added sugars and keeping carbohydrates low, many people experience reduced inflammation, steadier energy, fewer cravings, improved digestion, and clearer thinking.
This experience is not a diet, not a punishment, and not an all-or-nothing challenge. It is about awareness, balance, and learning what truly supports your body.
This detox is meant to work for you, not against you.
You are always in control. You choose how closely you follow the guidelines, what feels supportive, and what you take with you beyond the 30 days. If something doesn’t feel right for your body, you have full permission to adjust.
The goal is not to follow rules, but to reduce inflammation, build trust with your body, and walk away feeling more empowered, informed, and confident in your choices.
Guidelines:
A gentle reset for your body, mind, and habits.
This is not about perfection or restriction.
It’s about awareness, balance, and giving your body a break so you can
reconnect with how food actually makes you feel.
​​
Optional Starting Point
If you choose, you may want to weigh yourself once on Monday morning, January 5,
and then again at the end on February 5.
This is for your information only, not for sharing and not for judgment.
The goal is awareness, not focusing on the scale.
You may also choose to take:
✔A straight on photo of your face
✔Body photos if you feel comfortable
These are completely optional and meant only for you, to compare at the end if you wish.
It can be surprising (and kind of fascinating) to see how much inflammation and puffiness we carry without realizing it. Many people notice changes in their face, joints, and overall appearance even without significant weight changes.
I do not recommend weighing yourself weekly. Once at the beginning and once at the end is plenty.
As always, listen to your body and do what feels supportive for you.
Why a Sugar Detox?
Sugar can impact:
Energy and fatigue
Brain fog and focus
Cravings and emotional eating
Inflammation
Joint pain
Gut health
Digestive issues
Hormones and mood
This detox is meant to help reduce dependence on sugar and ultra processed foods,
support stable energy, and build a healthier relationship with food.
​
What We’re Avoiding
For these 30 days, we’re cutting back on added sugars and highly processed foods.
Avoid:
White and brown sugar
Cane sugar, corn syrup, high fructose corn syrup
Honey, maple syrup, agave (yes, even the “natural” ones for now)
Refined carbs (bread, pasta, crackers, cereal, chips)
Alcohol (breaks down to sugar and also triggers inflammation)
Candy, cookies, cakes, pastries
Soda, sweetened drinks, energy drinks
Sugary coffee creamers and flavored syrups
Packaged snacks with added sugars
Flavored yogurts and protein bars that contain added sugars
Artificial and alternative sweeteners including aspartame and stevia
​​
What We ARE Eating
Focus on whole, nourishing foods that stabilize blood sugar.
​✔ Proteins
Eggs
Chicken, turkey, beef, fish
Beans and lentils
Tofu or tempeh
​
✔ Healthy Fats
Olive oil
Coconut oil
Avocado oil
Nuts and seeds
​
✔ Carbs from Whole Foods
Vegetables (all kinds)
Sweet potatoes, squash, root veggies
Quinoa, wild rice
Fruit in moderation
​
✔ Fruit Guidelines
1–2 servings per day
Focus on berries, apples, citrus
Eat fruit with a meal, not alone
​
✔ Drinks
Water with electrolytes
Sparkling water (as a treat, don't drink sparkling all day)
Herbal tea
Black coffee or coffee with unsweetened milk or nut milk
​
What to Expect
The first 5–7 days can be the hardest.
You may experience:
Headaches
Fatigue
Cravings
Irritability
This is normal and temporary. Stay hydrated, eat enough protein, and don’t under eat.
Sipping on bone broth can be helpful.
Helpful Tips
Eat balanced meals with protein, fat, and fiber
Eat in this order: Fiber → Protein → Carbs, to support blood sugar balance
Add electrolytes to your water if not already (celtic sea salt, real salt, or trace mineral drops)
Try to drink close to half your weight in ounces of water (example: weight is 150 lbs, try to drink close to 75 ounces)
Often times when we are "hungry" we can also just be thirsty
Don’t skip meals
Fill half your plate with vegetables
Keep added sugars out
Read labels
As Organic as you can
Prioritize sleep
Move your body gently
Give yourself grace
This Is NOT About
Being perfect
Labeling foods as “bad”
Restriction or punishment
Shame around food choices
If you slip up, you don’t quit.
You simply continue.
Reflection Prompt
Notice:
How your energy feels
How your cravings change
How your digestion responds
How your mood and focus shift
This detox is about learning, not control.
Optional Add Ons
Journaling
Walking
Get outside in the sun
Breathwork
Mindful eating practices (eat slowly and not rushed)
​
​
Simple Low-Carb Meal Ideas
Breakfast
Eggs with sautéed veggies and avocado
Egg muffins with spinach and sausage
Greek yogurt (plain, unsweetened) with nuts and cinnamon
Chia seed pudding topped with nuts and berries
Bone broth with eggs or added protein
​
Lunch
Big salad with chicken or salmon, olive oil, lemon
Lettuce wrap burgers or tacos
Soup with protein and vegetables (no noodles)
​
Dinner
Grilled or baked protein with roasted vegetables
Stir fry with meat, veggies, and coconut aminos
Fish with greens and healthy fat
Chicken and vegetable soup, with beans in bone broth
​
Snacks (if needed)
Hard-boiled eggs
Nuts or seeds
Veggies with hummus or guacamole
Cottage cheese with fruit
Plain Greek yogurt with cinnamon​
​
