Sugar detox. Can you cleanse your body in three days? We asked the dietitian

Sugar is one of the causes of weight problems (not only fats are responsible for extra kilos). Excess of this component in the body also results in mood swings and drowsiness. It can cause the development of many diseases, e.g. type 2 diabetes. How to counteract it? First of all, we need to limit sugar intake. We can also detox the body.

1. How does sugar affect the body?

The sources of sugar are not only sweet drinks, sweeteners, which we add to coffee and tea, fruit yogurt. It is even found in cold cuts and gluten-free bread.

Sugar is needed by the body for proper functioning, but it is harmful in excess. It is stored in the form of adipose tissue. It disturbs the work of beneficial intestinal bacteria, raises the level of insulin in the blood, adversely affects the cardiovascular system. It causes headaches, fatigue, sinus problems and hyperactivity.

2. How to cleanse the body of sugar?

According to information that can be found on the internet, it is possible to eliminate excess sugar from the body in a short time. The three-day menu will help us in this. During the detox, we should remember about hydration – every day you should drink about 2 liters of pure water or homemade flavored water (with the addition of mint or fruit slices). We can also drink green tea (3 glasses) and coffee, but only black (one cup a day). We eat four meals during the detox.

Here is the cleansing menu:

The first day

  • first breakfast – 1 glass of oatmeal cooked on the water with the addition of almonds, seeds and blueberries (as much as a handful) or 3 eggs (hard-boiled)
  • Snack – a small bowl of nuts (various types)
  • dinner – chicken breast with the addition of cooked vegetables (beans, butternut squash, turnips, carrots, parsnips and beets) and almonds
  • dinner – salmon (steamed or baked in the oven) with the addition of broccoli or green beans (steamed vegetables)

Day two

  • first breakfast – scrambled eggs made of 3 eggs with the addition of fresh spinach or cooked broccoli or 1 glass of oat flakes cooked in water with the addition of almonds, seeds and blueberries
  • second breakfast – small bowl of nuts (various types)
  • dinner – salad (from carrots, cabbage, grilled zucchini, yellow and red peppers) with dressing (olive oil, lemon juice, apple vinegar, thyme)
  • dinner – baked cod with vegetables (Brussels sprouts and steamed turnips) or bean soup and steamed green vegetables

Sugar detox
Day third

  • first breakfast – omelette from 3 eggs with shrimps, additionally salad of radish and cabbage, sprinkled with walnuts or 1 cup of oat flakes cooked on water with the addition of almonds, seeds and blueberries
  • second breakfast – small bowl of nuts (various types)
  • dinner – roasted chicken breast with black olives, thyme and onions or roasted chicken legs with rosemary, sage and lemon
  • dinner – brown rice with tomatoes, mushrooms and basil or vegetable broth (based on mushrooms, celery, onions, carrots, garlic, thyme and bay leaves)

3. Can you cleanse your body in three days?

To analyze this cleansing diet, we asked Agnieszka Blumczyńska, a clinical dietitian, a certified member of the Polish Association of Dietitians, who runs the website Smart Food . Here’s the answer:

– The presented menu is rich in fats (their content is over 60 percent of daily demand, and should not exceed 30-35 percent). On the other hand, the amount of carbohydrates is low (around 20%) – this is far too little in rational, healthy nutrition. The proposed diet is similar to the ketogenic diet model, where fats constitute the largest component in terms of quantity and carbohydrates the smallest. This diet is mainly used in children with drug-resistant epilepsy under the strict supervision of a doctor and dietitian. Side effects of its use include nephrolithiasis, an increase in serum lipids, as well as hypoglycaemia (lowering glucose levels), which absolutely does not mean that we have become weaned from sweets. There may also be deficiencies of vitamins and minerals in the body.

Can a healthy person who wants to cleanse the body of excess sugar use it?

– The current state of my knowledge does not allow this type of diet to be recommended to healthy people who only want to carry out a sugar detox. I know from experience in working with patients that after 30 days of diligent use of a rational diet, the desire to eat sweets on a scale of 1 to 10 (when it was 10 at the beginning) drops to 1-2 – said Blumczyńska.

According to the dietitian, the key to a sugar detox is healthy and rational nutrition.

– Avoid starving or excessive bingeing. The daily menu should include all products included in the food pyramid developed by the Food and Nutrition Institute in 2016, i.e. vegetables, fruits, whole grain products (bread, cereals, rice, pasta), dairy products, fish, fats, including nuts . We also need to take care of proper hydration and move. Physical activity is an indispensable component of a healthy, properly balanced diet. All its ingredients should be properly balanced. Avoid simple sugars (sweets, sweetened drinks, yogurt, white bread, etc.) and sweetening drinks, e.g. tea and coffee.As an alternative to the menu as part of the sugar detox, Agnieszka Blumczyńska, a dietitian, proposes a healthy menu that provides 1,800 kcal per day. Here are ideas for meals:


Whole-grain sandwiches with lettuce, avocado, tomato and pickled cucumber


  • whole grain bread – 3 slices (105 g),
  • high-quality margarine for bread – 1.5 tsp,
  • Lettuce – 3 leaves
  • avocado – 50 g,
  • tomato – 80 g,
  • pickled cucumber – 50 g.

Second breakfast

Strawberry buttermilk with chia


  • 1.5% buttermilk fat – 1 cup,
  • strawberries – 250 g,
  • wheat bran – 3 tablespoons,
  • chia seeds – 2 tsp.

A method of preparing:

We mix buttermilk with strawberries and bran until smooth. Add chia seeds and set aside until they swell.


Baked salmon with green beans and zucchini on rice

  • fresh salmon (fillet) – 150 g,
  • lemon juice,
  • Herbs,
  • string beans – 100 g,
  • zucchini – 100 g,
  • parabolic rice – 50 g,
  • dill – 1 tsp.

A method of preparing:

We rinse the salmon, season with salt and pepper, sprinkle with lemon juice. Leave to marinate for about 30 minutes. Then fry the fish in a pan without fat. Cook the green beans half hard, dice the zucchini and fry in the pan for about 3 minutes. Bring salted water in a pot to a boil, put rice and cook it covered for 12 minutes (or as per the instructions on the package). Drain and put on a plate. We add shredded salmon and vegetables, mix gently. Finally, sprinkle with chopped dill and sprinkle with lemon juice.


Sandwich with lettuce and ham and a salad of tomato and pickled cucumber with parsley

Sandwich ingredients:

  • whole grain bread – 2 slices (70 g),
  • high-quality margarine for bread – 1 tsp,
  • Lettuce – 2 leaves
  • chicken ham – 2 slices.

Salad ingredients:

  • tomato – 250 g,
  • pickled cucumber – 120 g,
  • parsley – 1 tbsp.

A method of preparing:

Dice the tomato and cucumber, chop the parsley. We mix all ingredients and season to taste.


A light salad with chicken and bread


  • lettuce – 5 leaves,
  • radish – 3 pcs.,
  • chicken breast meat – 50 g,
  • tomato – 150 g,
  • egg – 1 pc,
  • red pepper – 100 g,
  • whole grain bread – 2 slices (70 g).

A method of preparing:

Season the meat with your favorite herbs, bake on the grill. After cooling, cut into larger cubes or slices. Lettuce is cut into pieces, and cut the radishes into slices or quarters (similarly with tomato and pepper). We mix vegetables with other ingredients, add a hard-boiled egg and cut into eighths. Season with a little salt and pepper. We eat with bread.

Victor Bigler

Leave a Reply

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

Back to top