How to Detox from Sugar

Author: Claudia Carberry / Source: wikiHow

In this Article:Committing to the DetoxFinding Foods You Can EatPlanning Your MealsCommunity Q&A20 References

Sugar is everywhere in the average diet, and it’s found in many pre-packaged foods on the shelf, from cereal to white bread. Sugar cravings can be intense, and while a sugar detox won’t “cleanse” your body per se, it can help lessen the hold sugar has on you.

If you can commit to a period of 10 days without sugar, you may find yourself craving less sugar overall.

1. 1 Cut out sugar completely for at least 10 days. If you want to break your sugar habit, 10 days is a good place to start. After this time period is up, even if you do go back to eating sugar, you’ll find that your sugar cravings happen much less often than before.^[1]
   • If you want to commit to a longer period, that’s great! Just decide how long you want to do it.
2. 2 Determine whether you want to cut just refined sugar or all sugars and refined flours. Some detox diets suggest that you not only cut out refined sugars, but also refined flours, fruit, hydrogenated fats, and even MSG.^[2] However, other detox diets suggest eating fruit in place of other sugary foods, while cutting out refined sugars and flours.^[3]
   • It’s up to you how far you want to go. If you really want to cut sugar cravings, you can try taking a more severe approach, at least for the initial 10 days. On the other hand, fruit has important nutrients and fiber so you may want to include it while detoxing from sugar. Talk to your doctor about what’s best for you and your health.^[4]
3. 3 Get sugary foods out of your home before you start. If at all possible, clear your cupboards of things like sugary snacks, pre-processed foods, and white bread. Look for any foods with sugars, and toss them or donate them to a charity. If they’re out of your home, you’re less likely to cave and eat them.^[5]
   • If you’re living in a household where other people aren’t going to detox, try having a separate cabinet for your food so you don’t have to be as tempted by sugary choices.
4. 4 Stay hydrated to cut temptations. Sometimes, you may mistake thirstiness for hunger cravings. If you’re craving something sweet, try downing some water to see if that helps. Keep water nearby throughout the day to help you stay hydrated.^[6]
5. 5 Work on lowering your stress levels to reduce sugar cravings. Stress can make you crave comfort foods, including sugary snacks. While you can’t cut out stress completely, you can take steps to lower your stress levels, which in turn, can help you manage your cravings.^[7]
   • Try relaxation techniques, such as yoga or meditation.
   • Cut out stress when you can. For instance, if you find that you get stressed out watching the morning news, skip it.
   • When you’re feeling stressed, try deep breathing. Close your eyes and inhale through your nose while counting to 4 in your head. Hold the breath for 4 counts, then breathe out through your mouth for 4 counts. Repeat the process several times until you feel yourself calming down.
6. 6 Sleep 8 hours per night. Sleep deprivation can make you want more food. The more sleep you lose, the more likely you are to eat extra calories. Aim to get 8 hours a night as often as you possibly can.^[8]
   • If you have trouble getting to bed, set an alarm an hour before you need to go to sleep. Turn off the electronics and start your wind-down then.
   • If you have trouble staying asleep, cut out disturbances like light, noises, and pets. For instance, put up light-blocking curtains if you get too much light…

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