Free Three Day Sugar Detox

If this helps you can buy me a coffee. (I’ll take mine with cream and liquid stevia.)

This is the start of the diet memoir I wrote exactly 10 years ago. It helped my personal training clients and readers lose pounds and inches. Even better, it showed them a way to get satisfied with simple whole foods.

I just celebrated my 15th sugar free Christmas with my family, and it feels fantastic to wake up with no plenty of energy, no sugar hangover, and no regrets.

I am no longer a certified trainer or nutrition specialist, so I share my way of eating at no cost as a demonstration of what helped me overcome obesity permanently. Fifteen years ago, there weren’t any legal drugs available for significant weight loss, so my program was drop sugar, lift weights, and do interval training.

I still follow that plan to this day, and it keeps me happy, motivated, and physically strong. Here is an example of my simple program of nine lifts 3 times a week.

Pick a weight that allows 8-12 reps with excellent form.

The most important thing I’ve done for my health in the last 20 years is give up sugar. Here is the shopping list and food plan.

The Three Day Sugar Detox Shopping List

No Sugar, No Grains, No Processed Vegetable Oils = No Cravings!

1. In The Produce Aisle: Eat a variety of non-starchy vegetables 

Salad Greens (lettuce, spinach, cabbage)

Other Leafy Greens (Swiss chard or other chard, kale, bok choy)

Herbs (basil, parsley, cilantro)

Other salad vegetables (radishes, cucumbers, tomatoes)

Other green vegetables (avocado, asparagus, broccoli, green beans, Brussels sprouts, squash, zucchini, cauliflower)

Other non-starchy vegetables (peppers, green onions, eggplant, artichokes, mushrooms)

2.Meat, Poultry, Fish, Seafood, Eggs

Unprocessed organic meats that you prepare yourself are best.  


Beef: All cuts, especially grass fed.  (The recent studies which have connected red meat with poor health outcomes looked at people who ate hamburgers and hot dogs on buns that are high in sugar.) Pork, Lamb.




3. Dairy Case: Cream, butter, full-fat cottage cheese , sour cream, cheeses, ricotta,  full fat yogurt with no sugar added, including Greek yogurt.  You can even make dessert on the detox by mixing 1/2 cup of full fat yogurt with 1oz. chopped raw walnuts or almonds with a few drops of liquid stevia, and a sprinkle of pure cinnamon.  Once again, look for organic dairy.  Remember total dairy= i cup a day on the Sugar Strike due to the lactose content of dairy foods other than heavy cream.

4.Fats and Oils: Note that some of these are high in saturated fats (butter, coconut oil).  My experience and research shows that saturated fats are actually beneficial in the context of  a low carb diet. Avoid oils which are high in omega-6 fats (soy, corn, most safflower and sunflower). Partially hydrogenated oils should always be avoided. 

Butter, Coconut oil, Extra Virgin Olive Oil.  When I cook chicken, steaks, or pork chops on the stove I use a mixture of butter and olive oil in the pan.

Other oils in small amounts as flavoring (sesame and nut oils)

Other high-fat foods: nuts, avocados, and cream.  

A note on nuts and avocado on the Sugar Detox- 1 to 2 oz of nuts today, and one half avocado per day due to their higher carb content, and calorie density.

Frozen Foods

It’s a good idea to have frozen meats, fish, and vegetables on hand.  Don’t forget to thaw your meat in the refrigerator, or in a sink of cool water in time to cook it!

Canned Goods

Canned versions of the above vegetables, also olives.

Nuts and Seeds

Most nuts and seeds will return to your menu after the Three Day Sugar Strike.  As above 1-2 oz of raw organic almonds or walnuts per day are fine.


Mustard, full-fat mayo (Not made with soybean oil!), salsa, pesto, dill pickle, sugar free relish, hot sauce. Braggs Organic vinegar, or any vinegar without added sugar.


Unsweetened cocoa powder.

5. Seasonings: Salt, Pepper, Garlic powder, Onion Powder, Paprika, and Cumin are the ones I use the most.

Remember: No Sugar, No Grains, No Processed Vegetable Oils = No Cravings!

Drink plenty of water- with a squeeze of lemon or lime if you like.  Coffee with cream in moderation. 

A simple breakfast of scrambled eggs and asparagus.
Food prep for a day of eating on the sugar detox! From top right: Large salad to have with lunch, smaller salad at dinner, Eggs, bacon, and avocado at breakfast, Broccoli and cauliflower at lunch and/or dinner. Six ounces of sliced beef.

You should be so full and satisfied on this plan that snacks aren’t desired. If Drink some chicken broth, vegetable broth, or bone broth if you feel hungry lethargic or have a headache.

Disclaimer: talk to your health provider before changing your diet especially if you are taking any medications.

Be well, and once you find your way of eating, eat for yourself.


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.