10 Day Sugar Detox Emails

This information is not intended as medical advice. Please consult your healthcare provider before making any changes to your diet or lifestyle.

 

Email: 1   // 8 Days until Detox


Subject: Why do a sugar detox?


"Some studies have shown sugar to be more addictive than cocaine" 

- Carrie Forrest, MBA, MPH in Nutrition

Why do a sugar detox?


The most important reason to do a sugar detox is because sugar is an addictive substance. A sugar detox will help you rewire your brain and break an addiction. You don’t have to be a sugar addict to want a break from sugar. If you think you’re eating too much refined sugars and want a break, doing a sugar detox can help.


Prolonged intake of sugar has been linked to mood disorders, obesity, diabetes, and other serious metabolic disorders. It may seem like a struggle to give up sugar at first, but I promise it gets easier. We’re going to help you prepare the right way so you can beat the sugar blues without going crazy.


Over the next 7 days, we’re going to help you get ready to detox, by sending you a daily email with expert tips and actionable advice. Then, on day 8, you’ll start the detox for real. See you tomorrow!


Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

Email: 2   // 7 Days until Detox


Subject: Benefits of Quitting Sugar


"There is no person who wouldn't benefit by eliminating sugar from their diet"  

- Robert Lustig, professor of pediatrics at the University of California

Benefits of Quitting Sugar


 

Whether it’s desserts, soda, or even an innocent-looking snack, sugar can be found in many of our favorite treats. But sugar is highly addictive and comes with lots of consequences for our health. If you think you’re eating too much refined sugars and want a break, doing a sugar detox can help.


Cutting sugar from your diet can have some pretty awesome results.  There are 7 days left until your detox starts, so here are our 7 favorite benefits of going sugar free:


  1. More Stable Energy Levels

We’ve all experienced a sugar crash. The problem is caused by refined sugars which are absorbed too quickly by the body leading to a spike of energy, followed by a crash. Replacing sugar with complex carbs, fat, and protein results in more stable energy levels throughout the day. 


  1. Cleaner Teeth

Tooth decay is caused by a film of bacteria called plaque. These bacteria feed on sugars found in our food and beverages. Reducing your sugar intake results in healthier, whiter teeth.


  1. Weight Loss

Eating too much refined sugar results in an excess of glucose in the bloodstream, which then gets converted to fat. Even worse, sugar can actually make you feel more hungry and encourage you to consume more calories than you need. It’s no wonder that reducing sugar intake is one of the best ways to lose weight.


  1. Healthier Gut

Not only is sugar often found in foods that are low in fiber, but sugar reduces the amount of good bacteria found in the gut. Swapping out sugar for foods that are high in fiber, such as vegetables, helps restore healthy gut bacteria, remove toxins and improve bowel function.


  1. Better Sleep

Melatonin is a natural chemical that our brain releases to tell us it’s time to go to sleep. Sugar, however, delays the release of melatonin and can make it harder to fall asleep. Then, when we’re tired the next day, we’re more likely to consume sugar, which starts the cycle all over again. Bottom line: less sugar equals better sleep.


  1. Clearer Skin

Sugar causes inflammation in the skin, leading to redness, acne, and wrinkling. A sugar detox interrupts this process and can help clear up your complexion in no time at all.


  1. Improved Mental Health

The ups and downs caused by a diet high in sugar can sometimes feel like riding a roller coaster.  It’s no surprise then that high sugar intake has been linked to increased anxiety, and even depression.  While cutting back on sugar won’t cure anxiety, it can help reduce symptoms. After cutting out sugar, many people report improved moods and better mental health.


Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen




Email: 3   // 6 Days until Detox


Subject: Quit Soda & Drink More Water


“Some sources of sugar are worse than others—and sugary drinks are by far the worst.”

  • Joe Leech, MS

  • Quit Soda & Drink More Water


    Regular soda has anywhere from 20-48 grams of sugar per eight-ounce serving (and most cans are more than eight ounces). Diet soda isn’t innocent either, replacing sugar with artificial sweeteners that are linked to increased risk of obesity, diabetes, high blood pressure and heart disease.


    Instead of consuming overly sweet drinks, switch to hydrating beverages like water. You can make water more interesting by adding lemon slices, cucumber slices, or trying a natural, sugar-free drink mix powder like Everly.


    With only 6 days left until your detox starts, today is your last chance to get $5 off your Everly order and get it in time for day 1 of the detox!  Get $5 off Everly


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen


    Email: 4  // 5 Days until Detox


    Subject: Common Places Sugar Likes to Hide


    "Food companies use more than 50 other names for added sugar"  

    - Alexandra Rowles, RD, Healthline Media

    Common Places Sugar Likes to Hide


    This can be tricky! Ideally, you are eating mostly real food which wouldn’t have a label. Foods that come in a package often have hidden added sugars. So, some of the ingredients on the package might not sound like sugar, but they are. Here’s an infographic I’ve put together with a list of 60 alternative names for sugar to watch out for:


    5 days left until your detox starts! Now is a good time to start cleaning out anything in your pantry that has one of the ingredients listed above. Tomorrow we’ll talk about the best sugar-free sweeteners.


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 5   // 4 Days until Detox


    Subject: The Best Sugar-Free Sweeteners


    "Unlike sugar, stevia may come with real health benefits.” 

    - Dr. Oz, MD, host of The Dr. Oz Show

    The Best Sugar-Free Sweeteners

    There are plenty of sugar-free sweeteners available to you, but not all of them are created equally. Aspartame and sucralose (a.k.a. Splenda) are two common artificial sweeteners found in diet drinks. A 2017 study found that zero-calorie sweeteners such as aspartame and sucralose were actually found to increase, not decrease, weight.  Artificial sweeteners are also notorious for causing bloating.


    Stevia and monk fruit extract are better alternatives. Neither stevia nor monk fruit have been shown to be unsafe or have negative side effects, and some studies have suggested that stevia may come with extra health benefits such as lowering blood pressure and stabilizing blood sugar levels.


    However, some people report that even just a tiny hint of something sweet provokes intense sugar cravings. For these people, it is recommended that they quit all sweet stuff temporarily. This includes fruit and safe zero-calorie sugar alternatives. If you fall into this category, you can add back in natural sugar-free sweeteners once your taste buds have been reset. 


    You're 4 days away from starting your detox! Tomorrow we'll talk about the benefits of using fruit to satisfy your sweet tooth.

    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 6   // 3 Days until Detox


    Subject: Use Fruit to Satisfy Your Sweet Tooth


    "I don’t recommend giving up fruit unless you have a health reason to avoid it.” 

    - Carrie Forrest, MBA, MPH in Nutrition

    Use Fruit to Satisfy Your Sweet Tooth

    Fruit is nature’s candy and contains health-promoting micronutrients and fiber. Low glycemic fruits such as berries, green apples, and fruits from the citrus family are good natural options to help you satisfy a sweet craving. 


    Fruits provide a hint of sweetness while also providing you with a fair amount of fiber and beneficial phytonutrients. The fiber fills you up and the phytonutrients provide your body with vitamins and minerals that help you meet nutrient requirements so you don’t try to seek them out somewhere else.


    Your Sugar Detox starts in just 3 days! Are you ready? Tomorrow we’ll share our favorite sugar-free meal ideas along with a grocery list.


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 7   // 2 Days until Detox


    Subject: Sugar Detox Meal Plan & Grocery List


    "If you have a plan in place, you won’t feel as overwhelmed or confused.” 

    - Carrie Forrest, MBA, MPH in Nutrition

    Sugar Detox Meal Plan & Grocery List


    2 days until your Detox starts!  It’s time to go grocery shopping and plan meals for the next 10 days!


    If you’re concerned about what you can eat on a no sugar diet, then rest assured that there are tons of choices. Seriously, you can eat so many foods on a sugar-free diet, including fruits, vegetables, whole grains, animal protein, eggs, dairy, nuts, seeds, and avocados.


    Check out our Sugar-Free Diet Meal Plan for a list of great meal ideas that are safe to eat during your detox.


    You should also make sure you’ve removed all the junk food from your house and replaced it with this Sugar Free Grocery List


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen



    Email: 8   // 1 Days until Detox


    Subject: Sugar Detox Guide & FAQ


    "A sugar detox will help you rewire your brain and break an addiction” 

    - Carrie Forrest, MBA, MPH in Nutrition

    Sugar Detox Guide & FAQ

    Today is the LAST DAY before you start your 10-day sugar detox. 


    Hopefully you are already feeling motivated by all the benefits of quitting sugar.


    Still have questions?  Check out our Sugar Detox FAQ and Quick Start Guide.


    Also, if you haven’t already, please join our Sugar Free Challenge Group on Facebook.


    But don’t worry, we’ll still be with you over the next 10 days, sending you a daily tip and a dose of motivation.  Remember, starting tomorrow morning, you should cut out all foods & drinks with added sugar (including honey and maple syrup; stevia and fruit are allowed, unless you need to avoid them).


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 9   // Day 1 of Detox


    Subject: Detox Day 1: How to Deal with Cravings 🤔


    “The hard days are what make you stronger”

  • Aly Raisman

  • Detox Day 1: How to Deal with Cravings


    As you detox, your body will rewire itself to stop needing sugar. But, as your body releases toxins, it can make you feel worse before you feel better. Remember that you could be breaking an addiction, and may experience withdrawal symptoms. Possible symptoms include low energy, headache and intense cravings. If symptoms become serious, consult your healthcare provider immediately.


    We all have sugar cravings, and you should expect them to be especially strong during a detox. Here are some actions to take when cravings get too strong:

    • Take a hot shower. Stay in for at least 5-10 minutes. The heat can help reduce cravings.
    • Go for a brisk walk. Or any other type of exercise. The endorphins will help stop a craving.
    • Eat a filling meal. Hunger intensifies cravings. Make sure to get enough fat and protein.
    • Find an alternative. Satisfy your sweet craving with something healthy, like stevia or fruit.
    • Remember your why. Take a minute to think about your reasons for detoxing. Stick with it!

    We'll be back tomorrow. Good luck!

    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 10   // Day 2 of Detox


    Subject: Detox Day 2: Eat More Fat 🥑


    "Eating fat makes you want to eat less"  

    - Mike Roussell, Ph.D.

    Detox Day 2: Eat More Fat


    Congrats on finishing Day 1!  The beginning is often the hardest part.


    Tip of the day: Eat more fat

    Increasing healthy fat sources at meals can help reduce sugar cravings. Fat is satiating and keeps your blood sugar levels stable, so you won’t crash and crave sugar again. Healthy fats include avocado, unsweetened coconut products, olive oil, dairy products with no sugar added (unless you have a dairy allergy), fatty fish, nuts, and seeds. Aim for 10 to 20 grams of healthy fat for each meal.


    Check out our sugar-free diet meal plan for more tips on detox-friendly meals.  


    See you tomorrow!


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 11   // Day 3 of Detox


    Subject: Detox Day 3: Drink More Water 💦


    "Drink enough water. Yes, this is true! Water is essential"  

    - Carrie Forrest, MBA, MPH in Nutrition

    Detox Day 3: Drink More Water


    Welcome to day 3 of your detox!  


    Tip of the day: Drink more water

    Often times you may think you’re hungry when in fact your body is in need of some hydration. Drinking one to two glasses of water when you get a sugar craving can help quell that craving. Drinking plenty of water throughout the day also helps keep cravings at bay.


    If you aren’t a fan of plain water, try adding slices of fruit, cucumbers or mint to your water to make it more pleasing to your palate. I’m also a big fan of sparkling mineral water or naturally flavored carbonated water. Or, if you’re missing the full sweetness of sugary drinks, try a stevia-sweetened, sugar-free drink mix powder like Everly.


    Keep it up!  We’re cheering for you 👏


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 12   // Day 4 of Detox


    Subject: Detox Day 4: Choose Healthy Snacks 🍎


    "By the fourth day, an apple tastes like candy"  

    - "The Sugar Detox” by Brooke Alpert

    Detox Day 4: Choose Healthy Snacks

    You’ve finished 3 days already! You rock!


    Tip of the day: Choose healthy snacks

    Have an abundance of healthy snacks ready. If you stay prepared with healthy, low-sugar snacks, you won’t need to reach for the packaged goods and sugary treats. Having healthy snacks on hand also helps if you notice low blood sugar creeping in.


    Healthy snacks include:

    • celery sticks with peanut butter
    • hard-boiled eggs or deviled eggs
    • greek yogurt or coconut yogurt with blueberries
    • almond flour crackers with almond butter
    • fruits like apples, bananas and blueberries
    • sugar-free turkey or beef jerky
    • smoked salmon on a cracker with cream cheese

    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 13   // Day 5 of Detox


    Subject: Detox Day 5: Don’t Skip Meals 🍲


    "Skipping meals leads our bodies to need fast fuel, so we’re more likely to grab the first sugary thing we can get our hands on.” 

    - Kate Scarlata, Registered Dietitian Nutritionist

    Detox Day 5: Don’t Skip Meals

    You made it to Day 5!  After today you’ll be halfway done!


    Tip of the day: Don’t skip meals

    If you’re trying to detox from sugar, this is not the best time to introduce intermittent fasting. Your body will be going through a slight period of stress as you retrain it to stop craving sugar, and intermittent fasting can also be a stressor on the body.


    In addition, unless you’re fasting purposefully and safely, skipping meals will drop your blood sugar and make you crave sugar and carbohydrates to bring it up again. Ideally, you would do some meal prepping during your sugar detox to help keep your meals consistent and balanced. Don’t miss my article with sugar-free diet meal prep ideas.


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen


    Email: 14   // Day 6 of Detox


    Subject: Detox Day 6: Make Time for Exercise 🏃‍♀️


    "Going for a brisk walk or running may help reduce cravings” 

    - Kris Gunnars, BSc, Healthline Media

    Detox Day 6: Make Time for Exercise

    You made it past the halfway mark! I know it’s been tough, but let’s bring it home strong!


    Tip of the day: Make time for exercise

    Exercise is a crucial way to support your body during a detox. Getting your heart rate up moves blood through your organs more quickly and accelerates your body’s natural detox pathways.


    Exercise also helps raise serotonin levels. Serotonin is known as the happiness hormone, and people with higher serotonin levels are less likely to crave sweets. So make sure you’re making time to sweat and move your body while you detox! 


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen





    Email: 15   // Day 7 of Detox


    Subject: Detox Day 7: Eat More Protein 🥩


    "The best way to detox from sugar is to make sure that you eat protein” 

    - Darby Jackson, co-founder of Après and health coach

    Detox Day 7: Eat More Protein

    Welcome to day 7! I hope you’re feeling great! If you need support, check out my Facebook Group.


    Tip of the day: Eat more protein

    Make sure you’re eating enough protein, starting with breakfast. It’s true that what you eat at breakfast influences you for the rest of the day. If you break your overnight fast with sugar and carbohydrates instead of protein or fat, you will set yourself up for a blood sugar roller coaster and cravings for the rest of the day. Aim for 30g of protein at breakfast to keep yourself satiated and stable.


    Then, make sure you continue getting enough protein throughout the rest of the day.  Remember, if you’re hungry, you’re much more likely to give in to cravings.


    Need some high-protein meal ideas? Check out our sugar-free diet meal plan.

    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 16   // Day 8 of Detox


    Subject: Detox Day 8: Get Enough Sleep 😴


    "You literally can sleep your cravings and your weight away” 

    - Mark Hyman, MD

    Detox Day 8: Get Enough Sleep

    Congrats on completing a whole week of your sugar detox! 


    Tip of the day: Get enough sleep

    Sleep deprivation can lead to cravings for calorically dense foods, which most often include those high in sugar. Moreover, a single night of poor or insufficient sleep can reduce insulin sensitivity the next day, making your blood sugar less stable and you more prone to crave sugar and carbohydrates to keep your blood sugar up. 


    If you make sleep a priority and aim to get at least 7-9 hours per night your hunger hormones balance out and your cravings for sweet stuff are reduced and you’ll have an easier time sticking with the detox.


    After today, you have just 2 days left on your detox!  Keep up the good work!


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 17   // Day 9 of Detox


    Subject: Detox Day 9: Practice Stress Management 😟


    "Stress is known to trigger cravings for sugar” 

    - Katherine Marengo, LDN, RD, specialty in nutrition

    Detox Day 9: Practice Stress Management

    You’re on Day 9 of your 10-Day Sugar Detox! Woot! Woot!


    Tip of the day: Practice stress management

    I often hear women (and men too) say that they didn’t mean to eat whatever their sweet treat of choice may have been, but stress made them do it. I’ve been there, friend! Emotional eating is common among those who are stressed out, but there are ways to control it.


    Adopt a meditation practice, go for a walk outside, sip some calming tea, meet up with a friend for yoga, or try some breathing exercises. The 4-7-8 breathing exercise has been known to work well in times of stress. Finding something to take your mind off your sugar cravings is necessary when you’ve been involved in a stressful event and are prone to emotional eating.


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 18   // Day 10 of Detox


    Subject: Detox Day 10: Last Day! Finish Strong 💪


    “When you feel like quitting: think about why you started”

    - Unknown

    Detox Day 10: Last Day! Finish Strong


    Today is the LAST DAY of your 10-day sugar detox! Let’s finish strong!


    Hopefully you are starting to feel some of the Benefits of Quitting Sugar.


    Need a recap of what we learned?  Check out our Sugar Detox FAQ and Quick Start Guide.


    Stay strong for 1 more day!  We’ll be back with you tomorrow to check in and see how it all went.


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen



    Email: 19   // 1 day after Detox


    Subject: Congrats! You completed the 10-Day Sugar Detox 🎊


    "You can break your sugar addiction in 10 days" 

    - Mark Hyman, MD, Cleveland Clinic

    Congrats! You completed the 10-Day Sugar Detox

    Congrats on making it all the way to the end of your sugar detox!


    Maybe you went all 10 days with no added sugar, maybe you cheated a couple of times, or maybe you gave up on day 1. Regardless of where you’re at, you should feel proud of taking this big step towards reducing sugar in your diet. You can always start fresh again today. And remember, you can break a sugar addiction after just 10 days of detox.


    Want access to all of the info we shared with you during the detox?  Download the pdf here.


    We’d love to hear from you! Please email us at sugardetox@goeverly.com and let us know how it went. We personally respond to every email.


    Tomorrow, I’ll send you one last email about transitioning from a no sugar diet to a low sugar diet. 


    Congrats again on making it this far!


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

    Email: 20   // 2 days after Detox


    Subject: Sticking With It: From No Sugar to Low Sugar


    “The ultimate goal is to really downplay sugar in the diet and have that be a permanent lifestyle change” 

    - Bethany Doerfler, RD, LDN

    Sticking With It: From No Sugar to Low Sugar

    Now that you’ve finished your detox, how can you stick with it and maintain a low sugar diet?


    The key is to ease back into sugar. It’s OK to have some occasionally, but you want to keep it under control. Some people report diminished cravings and less of an appetite for sugar after completing their detox, but in reality, all of us are going to continue to want more sugar than we should consume.


    It’s not a bad idea to continue sticking to the sugar detox guidelines in your daily life.  Treats like soda, cake, and ice cream should really be reserved for special occasions and removed from your regular diet. The recommended amount of sugar is about 6 teaspoons per day for women and 9 teaspoons per day for men, which is about the same amount that’s in one regular can of soda.


    If you’re still struggling with cravings and want the full sweetness of added sugar, try a drink mix like Everly which uses stevia instead of sugar or check out these 10 Sugar-Free Dessert Ideas.


    Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen

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