7 Days Post-Detox

Today’s Lesson: The long game: Finding what works for you in the long term In this case, “long-term” means beyond this post-detox week, and beyond the next month. I don’t expect you to jump on and off the 21DSD for years and years. I want you to find what works for you for the next year and the years to …

6 Days Post-Detox

Today’s Lesson: Short-term strategies for balancing healthy eating and now-and-then indulgences Integrating healthy choices into daily life can look different for everyone, so here are a few ways to move through an indulgent moment, a meal, or a day or two of indulgence without guilt, shame, or spiraling out of control. There’s no need to give a treat power over …

5 Days Post-Detox

Today’s Lesson: Finding your new normal, part 2 Yesterday we looked at two common approaches to life post-detox. Today we’ll look at two more. Scenario 3: “Why would I keep following your rules when I can make my own rules now?” Post-21DSD, you feel glad that you did it—it was worth it and based on sound reasoning—but now you’re unsure …

4 Days Post-Detox

Today’s Lesson: Finding your new normal, part 1 For the last three weeks, you’ve had strict rules around what to eat and, more importantly, what not to eat. For many of you, the idea that there are no longer rules hanging over your head may leave you wondering, “Now what? How do I move forward from here to create a …

3 Days Post-Detox

Today’s Lesson: Everything in moderation? We’ve all heard that the best diet advice is “everything in moderation.” (You may have heard it from friends and family during your detox—it’s a common criticism.) But this isn’t always true, not for everyone, and not for every food. Some people do well with the concept of “everything in moderation,” but others truly do …

2 Days Post-Detox

Today’s Lesson: Reintroduction reactions This week is all about assessment! Taking a slow, strategic approach to reintroducing non-21DSD foods will help you make a smooth transition to a sustainable healthy-eating lifestyle instead of feeling like you are always either “on” the plan or “off” the plan. It also helps you find out which foods you’re better off cutting out completely. …

1 Day Post-Detox

Today’s Lesson: Bringing back foods you’ve missed! This week is designed to help you transition back to your “normal life” while incorporating what you’ve learned over the last twenty-one days. The first thing you’ll probably want to do is bring back some foods you’ve been missing. To really get the benefits of the detox, reintroduce foods slowly, over the next …

Day 21

What to Expect: “This is it!” You may experience: Relief, pride, excitement, and sheer joy that you made it to day 21! Your best bet: Finish this day out strong. Get your head on straight about what tomorrow will bring, and hang with me here for your post-detox week of support and guidance—I’m not leaving you hanging! Today’s Lesson: Break …

Day 20

What to Expect: “On day 22, I’m going to go crazy and eat everything I want!” You may experience: A strong desire to plan an all-out carb-fest. Your best bet: Focus on these last two days and finish up strong! Worry about day 22 when it comes, not today! Today’s Lesson: How to reintroduce foods after your 21DSD Ultimately it’s …

Day 19

What to Expect: “This is close enough to 21 days, right? A little bit of [insert food you’ve been missing here] won’t hurt, will it?” You may experience: A strong urge to throw in the towel or call it “good enough.” Your best bet: Keep your eyes on the prize. Remember that this detox is not just about getting sugar …

Day 18

What to Expect: “I really am in the home stretch now, but what am I going to do after this?” You may experience: Some anxiety about what you’ll do after the twenty-one days are up—this is normal. Your best bet: Stay the course, and peek ahead to preview the post-detox week if it’ll help you feel like you know what …

Day 17

What to Expect: “Are we there yet?” You may experience: Feelings of impatience for the end of the detox. Day 17 is almost like “hump day” on the 21DSD. Your best bet: Keep checking in with friends who are on the detox with you and with supporters you’ve met online. Think of a non-food reward that you’ll “win” at the …

Day 16

What to Expect: “I know this isn’t a weight-loss plan, but I was secretly hoping that I would lose some weight!” You may experience: Some movement on the scale or (even better) extra room in your clothes. But you may not see this, even if you’re getting healthier. Your best bet: Step away from the scale. It’s best not to …

Day 15

 What to Expect: “Not. Another. Green. Apple.” You may experience: Boredom with food choices and longing for foods that you have eliminated. (There’s a lot of variety in the meal plan, so if you’re following that, maybe you’re not experiencing this at all.) Perhaps at first you were pretty excited about the fact that you could have some fruit …

Day 14

What to Expect: “I’m sleeping like a baby—is this for real?” You may experience: Not only falling asleep faster but also sleeping better through the night and waking up feeling more well rested. Your best bet: Continue to cultivate good sleep habits (getting to bed and waking up at consistent times daily; sleeping in a dark, cool room; and following …

Day 13

What to Expect: “This really isn’t so hard. Maybe I should eat this way all the time.” You may experience: Noticeable improvements in mood and energy. Your best bet: Ride the wave! Share your experience with others and think about how you feel, the healthy choices you’re making, and how much you’ve learned. Today’s Lesson: Sugar and inflammation Have you …

Day 12

 What to Expect: I’m not feeling as strong in my workouts.” You may experience: Shakiness or weakness from going too low-carb; if you’re an athlete or work out regularly, you may not be performing as well. Remember to do the Energy modifications and add those dense carb sources to your meals. Your best bet: Revisit the meal plan recommendations …

Day 11

What to Expect: “I think my cravings are … almost gone?!” You may experience: An acute awareness of how food was making you feel before the 21DSD; surprise that you aren’t noticing many cravings anymore. Your best bet: Make some notes about how you’re feeling and recount to yourself some of the struggles and successes you’ve experienced. Reflect on the …

Day 10

What to Expect: “I’m feeling like myself again and getting the swing of this!” You may experience: If you had digestive issues such as gas and bloating, they’re clearing up. You’re getting into the swing of cooking, and you have collected a bunch of recipes to try. Your best bet: Make some new shopping lists and try a new recipe! …

Day 9

What to Expect: You may experience: Feeling overwhelmed by how much time is involved in food prep. Your best bet: Remember that there are tons of easy, 21DSD-friendly recipes online, and in The 21-Day Sugar Detox Daily Guide, The 21-Day Sugar Detox, and The 21-Day Sugar Detox Cookbook. For additional resources and links, visit 21DSD.com/dailyguide. Today’s Lesson: Unsupportive friends and family Not …

Day 8

What to Expect: “Wow, almost a whole week down. I feel awesome! But my digestion, not so much!” You may experience: Digestive issues such as bloating, constipation, or diarrhea. These symptoms may be discouraging, but there’s hope! Your best bet: Follow the advice given today. We’ve got your digestion covered! Today’s Lesson: Digestion in question Digestion is a hot topic …

Day 7

 What to Expect: “Two more weeks… I want a cookie!” You may experience: A slipup or temptation to eat off-plan foods over the weekend; guilt over having had a slipup. Fatigue can also kick in at this point if you didn’t experience it very early on. Your best bet: Don’t beat yourself up over a slipup, whether you realized …

Day 6

What to Expect: “How can I make week 2 as successful as week 1?” You may experience: Cold- or flu-like symptoms beginning to subside. Your best bet: Stay on track with your daily checklist and meal plan details to be sure that you are ready for week 2 before it starts. Today’s Lesson: Traveling 21DSD style While I don’t recommend …

Day 5

What to Expect: “Okay, I’m getting the hang of this!” You may experience: Fewer headaches and fewer cravings, or struggles with temptation and slipups if you’re unprepared and hunger sets in. Your best bet: Remember what got you off on the right foot in the first place: preparation! You were right on in getting food ready, having healthy snacks on …

Day 4

What to Expect: “Three days down, eighteen to go!” You may experience: Mood changes, minor skin irritation, or breakouts. Acne is a common detox symptom and is a great sign that your body is working to clear toxins! Your best bet: Remember that awareness is key when it comes to your mood. Try not to react to those around you …

Day 3

What to Expect: “I think I’ve got this down.” You may experience: Fatigue, cold- and flu-like symptoms, low blood sugar, or self doubt. Day 3 is the beginning of some of the hardest days for most folks! Your best bet: Realize that you are likely not experiencing a real cold or flu but the effects of detoxing from sugar. Be …

Day 2

 What to Expect: “This isn’t so bad” or “Will this get easier?!” You may experience: No symptoms at all, or you may be feeling it pretty intensely today with headaches, mental fogginess, or increased hunger. Your best bet: Keep trucking! Make sure that your meals are well balanced and include enough protein and fat, along with the appropriate carbs …

Day 1

What to Expect: “I got this!” You may experience: No effects at all, or possibly some extremely strong cravings later in the day. Those cravings are likely more emotional than physiological—your mind misses the foods you’re not eating more than your body does at this point. You may feel extra hungry, or you may feel like you are eating a …

1 Day Pre-Detox

What to Expect: “Is my fridge going to be this full for the next three weeks?!” You are probably feeling excited, anxious … and even busy! Approach the 21DSD feeling hopeful and positive. A good attitude is the best foundation, along with all of the planning and prep you have done. Now, time to clean up the kitchen! Today’s Lesson: …