If you follow @rachaelsgoodeats on Instagram, you’ve probably heard of the 7-day sugar detox. From bread to nut butters to salad dressings and so much more, we often aren’t aware of all the added sugars we’re consuming. This sugar detox is designed to not only encourage us to pay attention to labels, but it can also help change your taste buds, make naturally sweet tasting foods taste sweeter, and recharge your body and mind.
When we set out on this 7-day challenge, our goals were not to limit the types of food we were eating. Instead, we hoped to see how this change in our diets would make us feel and how realistic going sugar-free is for both a primarily paleo eater and a vegan.
Detox Guidlines
In addition to the obvious sweets and junk food, the specific detox we followed cut out grains, dairy, alcohol, caffeine, processed meat, sauces and condiments. When it comes to veggies, starchy vegetables like potatoes are not allowed. Fruit should also be limited as much as possible, sticking to 0-2 servings per day.
So What Can I Eat?
At first, this diet was a little intimidating. When looking at its guidelines, it seemed like almost every dining hall food would not be an option over the course of those seven days. However, most vegetables, fish, eggs, avocados, sweet potatoes, and non-processed meats were all fair game. To get an example of what 3 days on the detox looked like for us, keep reading.
Paleo
Before the start of my detox, I went to Whole Foods and stocked up on raw and cooked veggies, avocados, almond butter, grilled chicken, salmon, and eggs. Over the course of the week, I was able to use my grocery haul for breakfasts, lunches and dinners in different ways.
Day 1
Breakfast: hard-boiled egg-whites, avocado, spinach
Lunch: oven roasted turkey, avocado, butternut squash, and yellow bell pepper
Dinner: grilled chicken, asparagus, broccoli, brussel sprouts
Day 2
Breakfast: Smoothie with cauliflower, spinach, collagen peptides, flax seeds, and coconut water topped with almond butter and a green-tipped banana
Lunch: grilled chicken, red bell pepper, Simple Mills sprouted crackers
Dinner: Salad with spinach, tuna, cucumbers, tomatoes, broccoli, sweet potato, avocado, and peppers
Day 3
Breakfast: eggs over easy, avocado, sweet potato, arugula, and hot sauce
Lunch: grilled chicken, avocado, cauliflower, brussel sprouts
Dinner: salmon, quinoa, roasted veggies
Vegan
In preparation for the vegan 7-day sugar detox, I stocked my fridge with lots of avocados, arugula, butter lettuce, baby bok choy, bell peppers, and other greens. I also made to sure to have plenty of brown rice cakes and raw nuts on hand.
What I ate in a day:
Day 1
Breakfast: avocado, arugula, lemon juice, red pepper flakes Lunch: spinach salad with micro-greens, peppers, celery and snap peas
Dinner: butter lettuce lettuce wraps with sprouts, crunch mix, red bell pepper, cashews, tahini, and avocado
Snacks: celery and guacamole, red bell pepper, crackers, cashews
Day 2
Breakfast: brown rice cakes with avocado, arugula, lemon juice
Lunch: green juice, cashews, celery, sprouted crackers, peppers
Dinner: asparagus, snap peas, green beans, steamed spinach, quinoa, micro-greens, edamame, and peas
Day 3:
Breakfast: avocado, arugula, sprouts, lemon juice, red pepper flakes
Lunch: 2 brown rice cakes with avocado, arugula, lemon
Dinner: kale and arugula salad, topped with Royal Curtido
Concluding Thoughts
Paleo
This 7-day sugar detox was not as difficult as I was expecting. As a primarily paleo eater, my everyday diet consists of mostly meat, fish, nuts, vegetables, and fruit, most of which are all allowed on this cleanse. One notable deviation from my normal day was my fruit intake. Instead of my usual 4 servings of fruit per day, I ate only 1 serving, usually with breakfast. While at first I craved more fruit after dinner for a little something sweet, later in the week I found myself completely satisfied after dinner. Reducing certain foods in my diet was an interesting experience to see how different foods affect my body. I would like to try doing a sugar detox every month in the future to refresh.
Vegan
Doing this detox vegan was definitely a challenge. Living in a dorm provided additional obstacles, as I was limited to few dinning hall options, and the items I stocked my fridge with.
Though I did feel like a rabbit for 7 days, the cleanse helped me realize how many legumes, grains, and potatoes I typically consume, and reduced my cravings for sweet foods. With access to a kitchen, a vegan detox would be far more realistic, and something I would repeat again in the future.
Though I did feel like a rabbit for 7 days, the cleanse helped me realize how many legumes, grains, and potatoes I typically consume, and reduced my cravings for sweet foods. With access to a kitchen, a vegan detox would be far more realistic, and something I would repeat again in the future.