Three firm rules for these five days: no added sugar (no sweeteners except stevia and monk fruit), no dairy, and no gluten.

Eat

All fresh or frozen fruits and vegetables (no syrup)
Lean proteins: chicken, turkey, fish, seafood, eggs, lean beef, tofu, tempeh, edamame
Legumes: beans, lentils, chickpeas
Gluten-free grains: quinoa, brown rice, certified gluten-free oats
Starchy vegetables: sweet potatoes, potatoes, squash
Nuts, seeds, and nut butters with no added sugar
Healthy fats: olive, avocado, and coconut oil, and avocado
Water (still or sparkling), black coffee, herbal tea
Unsweetened dairy-free milk and yogurt
Herbs, spices, vinegars, and mustard with no added sugar
Supplements sweetened only with stevia or monk fruit (check the ingredient list)

Avoid for 5 days

Refined sugar in any form
Honey, maple syrup, agave, coconut sugar, date syrup
Artificial sweeteners (aspartame, sucralose, saccharin) and sugar alcohols (erythritol, xylitol, maltitol)
Gluten: wheat, barley, rye, and foods made with them (bread, pasta, wraps, most cereals and crackers)
All dairy: milk, cheese, yogurt, butter, cream, and dairy creamers
Candy, baked goods, chocolate, and sweetened snacks
Juice, soda, sweetened coffee drinks, and energy drinks
Alcohol, which is fully out for these five days
Processed and cured meats and plant-based meat substitutes with added sugar (deli meat, sausage, bacon, veggie burgers)
Sauces, dressings, and marinades with added sugar or gluten (soy sauce usually contains wheat, so use gluten-free tamari)
Supplements and "sugar-free" products with sucralose, aspartame, or sugar alcohols
Refined starches like white bread, crackers, pretzels, and puffed snacks. They are not sweet, but they digest quickly, much like sugar

Why stevia and monk fruit are allowed: they add sweetness with little to no sugar or calories and have little to no effect on blood sugar, and they make it easier to reach your protein goal with protein powders. Check the ingredient list on every product, including supplements, because some blend stevia or monk fruit with erythritol, dextrose, or other sweeteners that don't fit the detox. Use them in moderation, since the aim is still to get used to less sweetness overall.

Bonus. Reducing sugar does not just reset your taste buds. It can also improve skin elasticity and help reduce the appearance of cellulite by supporting collagen production. Less sugar, smoother skin!

5-DaySugar Detox

5-Day
Sugar Detox