21DSD Daily Guide-cover

Finding Your Levelapproach based how much of a change the program will be for you, how activeyou are, and how strong your cravings currently are. There are three levels to thecircle the most appropriate responses below:1. Are you new to the 21-Day Sugar Detox?4. I currently eatA. Yes.A. sweeteners or foods made with sweeteners multipletimes per day and/or 4 servings of fruit per day.B. No, I have completed it once before.C. No, I have completed it two or more times before.B. sweeteners or foods made with sweeteners twice perday and/or 3 servings of fruit per day.C. sweeteners or foods made with sweeteners once perday and/or 2 servings of fruit per day.2. I currently eatA. bread, pasta, and other foods made from whole grainsB. bread, pasta, and other foods made from gluten-freegrain flours.C. a grain-free, Paleo, or primal type of diet.5. My sugar and carb cravings areA. so strong that I’m admittedly fearful of how thisdetox will go for me.B. pretty darned strong—that’s why I’m reading this!C. not terrible, but certainly apparent enough that I’mhere!3. I currently eatA. low-fat or fat-free dairy products.B. full-fat dairy products.If you answered mostly A, then select Level 1.C. no dairy products.If you answered mostly B, then select Level 2.If you answered mostly C, then select Level 3.prepared for, you may default to the lower level. So, for example, if your testalso welcome to include some of the allowed foods for your level on some days andeat dairy one day, that’s completely fine. Once you complete the program at Levelcomplete the program again in the future.THE 21-DAY SUGAR DETOX DAILY GUIDE 21DSD.COM

THE 21-DAY SUGAR DETOXLEVELYESTOALL1LEVEL2Program eafoodVegetables(Non-starchy & starchy,including potatoes andplantains)Vegetables(Non-starchy & starchy,including potatoes andplantains)Vegetables(Non-starchy & starchy,including potatoes andplantains)Lemons and limesNuts and seedsLemons and limesNuts and seedsLemons and limesNuts and seedsHealthy fats, like those in meat,egg yolks, coconut oil, avocados,olive oil, and butter/gheeHealthy fats, like those in meat,egg yolks, coconut oil, avocados,olive oil, and butter/gheeHealthy fats, like those in meat,egg yolks, coconut oil, avocados,olive oil, and butter/gheeNut/coconut-based “dairy”Nut/coconut-based “dairy”Nut/coconut-based “dairy”TeaStill & sparkling waters(unsweetened only)VinegarsSpices & herbsTeaStill & sparkling waters(unsweetened only)VinegarsSpices & herbsTeaStill & sparkling waters(unsweetened only)VinegarsSpices & herbsDairy, full-fatDairy, full-fatTHE FOLLOWING FOODS HAVEPORTION LIMITS EACH DAYTHE FOLLOWING FOODS HAVEPORTION LIMITS EACH DAYTHE FOLLOWING FOODS HAVEPORTION LIMITS EACH DAYFruit(1 piece per day total)Choice of green apple, greentipped/underripe banana, orgrapefruitFruit(1 piece per day total)Choice of green apple, greentipped/underripe banana, orgrapefruitFruit(1 piece per day total)Choice of green apple, greentipped/underripe banana, orgrapefruitCoconut waterKombucha(8 ounces/day max each)Coconut waterKombucha(8 ounces/day max each)Coconut waterKombucha(8 ounces/day max each)Starch flours(2 tablespoons/day max total)Cassava, tapioca, arrowroot, etc.Starch flours(2 tablespoons/day max total)Cassava, tapioca, arrowroot, etc.Starch flours(2 tablespoons/day max total)Cassava, tapioca, arrowroot, etc.AlcoholAlcoholAlcoholDairy, nonfat & low-fatDairy, nonfat & low-fatDairy, nonfat & low-fatFruits & fruit juices unlesslisted aboveFruits & fruit juices unlesslisted aboveFruits & fruit juices unlesslisted aboveGluten-containing grainsGluten-containing grainsGluten-containing grainsGluten-free grain flours orflour-based foodsGluten-free grainsGluten-free grainsSoySoySweetenersSweetenersVegetable oils*Vegetable oils*Gluten-free grains or legumes( 1 2 cup per day max total)Rice, quinoa, black beans,garbanzo beans, etc.NOTOALLSoySweetenersVegetable oils*THE 21-DAY SUGAR DETOX DAILY GUIDE 21DSD.COM

THE 21-DAY SUGAR DETOXYES FOODS LEVELS 1, 2, & 3Yes/No List (Detailed)Eat plenty of these foods for 21 days for all levelsand without portion limits except where noted.MEAT, FISH & EGGSVEGETABLESFATS & OILSSUPPLEMENTSAll meats, includingdeli meats and curedmeats like bacon (OK ifthere’s sugar in the cure),pancetta, and prosciuttoArtichokes/sunchokesAsparagusAnimal fats such as duckfat, lard, schmaltz & tallowBroccoliAvocados, avocado oilBrussels sproutsCoconut oilProtein powder, 100%pure with NO otheringredients (e.g., 100%whey, collagen, gelatin,egg white, pea, or hemp)CabbageFlax oilCarrotsGhee, clarified butterNUTS/SEEDSCauliflowerOlives, olive oilwhole, flour, or buttersCelery/celery rootSesame oilBEVERAGES—NOT SWEETAll nuts and seeds areincluded in all forms.ChardCONDIMENTS/MISC.FRUITCucumberAlmond milk,unsweetened orhomemadeLemons (unlimited)EggplantLimes (unlimited)GarlicUp to 1 piece per day ofthe below fruit is allowed,in any combination. Forexample, you may have 1 2of a green-tipped bananaand 1 2 of a green apple inone day.Ginger21DSD Ketchup(no store-boughtketchups are allowed)Green beansAll flavor extractsHorseradishMayonnaise made witholive or avocado oil orhomemade; do your bestto avoid othersAll fish & seafoodAll eggsCollardsJicamaKaleBananas, green-tipped /not quite ripe onlyLeeksGrapefruit, anyMushroomsGreen / Granny Smithapples onlySTARCHYVEGETABLESAcorn squashBeetsButternut squashCassava (or up to 2 tbspmax total starch flours perday)Green peasPlantainsPumpkinLettuce, all leafy greensBrothCoconut aminosMustard, gluten-freevarietiesNutritional yeastOnionsSALAD DRESSINGSParsnipsRead labels carefully;homemade is bestPeppers, all varietiesRadicchioSPICES & HERBSRadishesAll are OK; checkpremixed blends forhidden sugarsRutabagaSnow/snap peasSpaghetti squashSpinachTomatoVINEGARSApple cider, balsamic,distilled, red wine, sherry,whiteTurnipsSweet potatoes, yamsYellow squashTapioca (or up to 2 tbspmax total starch flours perday)ZucchiniTaroWinter squash (assorted)White potatoesTHE 21-DAY SUGAR DETOX DAILY GUIDE 21DSD.COMPure vitamin or mineralsupplementsCoconut milk,unsweetened, storebought or homemadeCoconut cream, full-fatMineral waterSeltzer, club sodaTeas: all unsweetenedteas are okayWaterBEVERAGES—NATURALLY SWEETUp to 1 cup total perday is allowed, in anycombination. Forexample, you may have1 2 cup of coconut waterand 1 2 cup of kombuchain one day.Coconut juice, coconutwater (no addedsweeteners)Kombucha, homebrewedor store-bought

THE 21-DAY SUGAR DETOXYes/No List (Continued)PLUS, FOR LEVEL 1 ONLYFOR LEVELS 1 & 2 ONLYGLUTEN-FREE GRAINS/LEGUMESDAIRYUp to 2 cup serving per day (cooked) is allowed ofwhole forms only—NO GRAIN- OR LEGUME-BASEDFLOURSFull-fat (4% or higher) only!1AmaranthLentilsArrowrootMilletBeans: black, fava,garbanzo (chickpeas)(up to 1 2 cup ofhummus is okay), navy,pinto, redOats (steel-cut only)QuinoaRice (brown, white, wild)SorghumButterCheese, cream cheese, cottage cheeseHalf & halfHeavy creamMilk, whole onlySour creamYogurt/kefir, plainBuckwheatNO FOODSDo not eat these foods for 21 days for all levels.FOODS CONTAININGREFINED GRAINSVEGETABLES/STARCHESBagelsCorn (whole, flour,polenta, grits, RUIT(fresh, dried, or other)No fruit except what ison the Yes foods listGRAINS/LEGUMESBarleyCupcakesFlours made from grainsor beans (chickpeas,lentils, etc.)PastaKamutPastriesOatsPitaPasta (all kinds, includingcouscous & orzo)PizzaPopcornRice cakesRollsBEVERAGESSUPPLEMENTSAll alcoholAnything that includessugar, sweeteners, orsugar alcohols (xylitol,for example)pre-sweetenedJuiceMilk: skim, nonfat, 1%,2%, soy/rice/oatSoda (regular & diet)Sweet-tasting drinks(besides herbal teas)CONDIMENTS/MISC.Ketchup, store-boughtMayonnaise, spreads, orsalad dressings madewith canola, soybean, or“vegetable” oilRyeSoybeans/edamame(including miso, natto,soy sauce, tempeh, andtofu)SpeltWheatTHE 21-DAY SUGAR DETOX DAILY GUIDE 21DSD.COMProtein powdersthat have more thanone ingredientShakeology and similarblendsSoy sauce, tamariSupplements thatcontain soy, corn, orwheatANYTHING “DIET,”SUGAR-FREE,OR ARTIFICIALLYSWEETENEDThis means no gum,either!SWEETENERS OFANY KINDNone are allowed!

Building Your 21DSD PlateIf you’re struggling to feel satiated or your energy is low, you may need to rethinkhow much you’re eating. Below are some examples of how to build your plate for thenext three weeks.EXAMPLE MEALS LEVEL 1ORS 4 ounces proteinWAP1–2 cups non-starchy vegetables1–2 tablespoons healthy fats ACoptional 1 2 –1 ounce dairyTIVIT Y CARBoptional 1 2 cup starchy vegetables or wholegluten-free grains/legumes*S ACTIVITY CARBS 2 –1 cup starchy vegetables in addition to the aboveper meal as needed1EXAMPLE MEALS LEVEL 2 4 ounces protein1–2 cups non-starchy vegetables1–2 tablespoons healthy fats ACoptional 1 2 –1 ounce dairyTIVIT Y CARBoptional 1 2 cup starchy vegetablesS ACTIVITY CARBS1 2 –1 cup starchy vegetables in addition to the aboveper meal as neededEXAMPLE MEALS LEVEL 34–6 ounces protein1–2 cups non-starchy vegetables1–2 tablespoons healthy fats ACoptional 1 2 cup starchy vegetablesTIVIT Y CARB ACTIVITY CARBS 2 –1 cup starchy vegetables in addition to the aboveper meal as needed1STHE 21-DAY SUGAR DETOX DAILY GUIDE 21DSD.COM

Building Your 21DSD Plate, continuedPlease note that these are absolutely not prescriptive or intended to limit youryou areable to easily build a plate with the foods included on the program and you feelgood, these guidelines don’t need to apply to you.EXAMPLE SNACKS LEVEL 1OR1 piece of 21DSD fruit* 1–2 tablespoonsnut butteror 1 4 cup nutsOROR2 ounces deli meat orjerky2 ounces deli meat orjerky 1 piece of 21DSDfruit* 1 2 avocado1 piece of 21DSD fruit* 1 ounce cheeseor 4–6 ouncesfull-fat yogurtEXAMPLE SNACKS LEVEL 2OR1 piece of 21DSD fruit* 1–2 tablespoonsnut butteror 1 4 cup nutsOROR2 ounces deli meat orjerky2 ounces deli meat orjerky 1 piece of 21DSDfruit* 1 2 avocado1 piece of 21DSD fruit* 1 ounce cheeseor 4–6 ouncesfull-fat yogurtEXAMPLE SNACKS LEVEL 3OR1 piece of 21DSD fruit* 1–2 tablespoonsnut butteror 1 4 cup nutsOROR2 ounces deli meat orjerky2 ounces deli meat orjerky 1 piece of 21DSDfruit* 1 2 avocadoTHE 21-DAY SUGAR DETOX DAILY GUIDE 21DSD.COM1 piece of 21DSD fruit*

FAQsQ:A: I recommend that most people eat three full meals per day plus one snack. If thatdoesn’t work for your lifestyle or appetite, you can choose to eat two larger mealsand two snacks, or two larger meals and one snack, or no snacks. Just be surethat you are not undereating, which can make you feel tired, hungry, or weak.Q:A: No, you do not need to eat snacks. You can enjoy your daily piece of fruit aspart of a meal or recipe (e.g., in a smoothie, chopped up and put into a salad,or on yogurt for breakfast). You may also find that your meals are extremelysatiating and you don’t need a snack. Eat a small portion of food (a snack) if youare hungry between meals, but don’t eat it simply because it’s there. Snacks arelisted simply as guidelines and recommendations for what to eat if you feel youneed them—they are not required. And if you’re hungry, you can have more thanone snack, as long as you don’t have more than one piece of fruit each day.Q:A: No, you don’t have to eat your allotted piece of fruit each day. However, youcannot carry over uneaten fruit to the following day. There’s no rollover fruit! Soif you choose not to eat your green apple today, for example, you can’t add it totomorrow’s meals. You may have one piece total per day, or leave it out—that’sup to you. You may split your fruit portions between half a piece of one kind andhalf a piece of another within one day if you choose. So, for example, you may eathalf of a green apple and half of a green-tipped banana in one day.Q:A: No, you don’t have to eat your daily ½ cup of gluten-free grains or legumes.However, you cannot carry over what you don’t eat to the following day. You’reas the total amount you eat doesn’t exceed ½ cup per day.Q:A: Activity carbs are starchy vegetables that people who meet certain criteriaor is active throughout the day, naturally very lean people (ectomorphs or“hardgainers”), pregnant and breastfeeding moms, and anyone who generallyeating more healthy carbs must add activity carbs. There is nonotbe derailed by adding them (a common misconception). In fact, you will be moresuccessful if you add these healthy carbs because you’ll feel a lot better, andeating healthy carbs when your body needs them keeps more cravings at bay!THE 21-DAY SUGAR DETOX DAILY GUIDE 21DSD.COM

FAQs, continuedQ:A: Just because a food or food group is permitted doesn’t mean that you mustinclude it every day or in every meal. While you are permitted to include up to ½requirement for you to eat them. You can opt for starchy vegetables instead onadded food—meaning you can include it in some meals or not. Whether or notQ:A: Anything leafy, green, and relatively low in carbohydrates per serving isconsidered a non-starchy vegetable. So, for example, lettuce, spinach, kale,Brussels sprouts, cabbage, green beans, cauliflower, bell peppers, onions, jicama,and carrots (yes, even carrots) are all non-starchy vegetables.Q:A: Anything that is higher in carbohydrates and has a starchy texture is a starchyvegetable. So, for example, sweet potatoes, potatoes, yams, butternut/wintersquash, beets, and plantains are all starchy vegetables.Q:A:intake from meat or eggs is more satiating.Q:A: If you are allergic to certain foods that are specified on the plan, such as greenapples, then omit those foods and simply eat from the list of Yes foods. Youmay not switch the included fruits out for others. Don’t worry, you can enjoy aperfectly successful detox without those foods. There is no reason why you mustTHE 21-DAY SUGAR DETOX DAILY GUIDE 21DSD.COM

GUIDE TOHIDDEN SUGARSAFTER THE DETOXHow It’s Madehere are out! Always turn packages around to read ingredients. Ifany of the sweeteners listed below are in the ingredients, that foodis out for your detox. Note that we are not talking about naturally occurring sugars inwe’re talking about added sweeteners. Also note that seeing gramsof sugar in the Nutrition Facts is not the same as finding hidden oradded sugar in a product.The more highly refined a sweetener is,the worse it is for your body. For example,high-fructose corn syrup (HFCS) andartificial sweeteners are modern, factorymade products. Honey, maple syrup,green leaf stevia (dried leaves madeinto powder), and molasses are all muchless processed and have been made forhundreds of years. In the case of honey,almost no processing is necessary. As aresult, I vote for raw, organic, local honeyas the ideal natural sweetener after yourWhere It’s UsedThis is a reality check. When you readthe ingredients in packaged, processedfoods, it becomes obvious that most ofthem use highly refined, low-qualitysweeteners. Food manufacturers evenhide sugar in foods that you didn’t thinkwere sweet! Many foods that have beenmade low-fat or non-fat have addedsweeteners or artificial sweeteners—avoid these products!NATURAL SWEETENERS*Brown sugarDate sugarMaple syrupCane juiceDate syrupMolassesCane juicecrystalsDatesMonk fruitCane sugarFruit juicePalm sugarFruit juiceconcentrateRaw sugarCoconut nectarCoconut sugar/crystalsHoneyStevia (greenleaf or extract)Luo han guoTurbinado sugarHONEYHow Your Body Processes ItNATURALLY DERIVED SWEETENERSAgaveDemerara sugarLactoseAgave nectarDextranLevuloseLight brownsugarBarley maltDextroseBeet sugarDiastaseBrown rice syrupDiastatic maltButtered syrupEthyl maltolCarob syrupFructoseMaltodextrinCorn syrupGlucose /glucose solidsMaltoseMannitolGolden sugarMuscovadoGolden syrupRefiner’s syrupGrape sugarSorbitolHigh-fructosecorn syrupSorghum syrupCorn syrupsolidsAGAVEInvert sugarMalt syrupMaltitolSucroseSugar alcohols(for example,erythritol,maltitol,mannitol, xylitol;words endingin -ol)Swerve (brandname for asugar eYellow sugarXylitolYour body does not metabolize allsugar the same way. Interestinglyenough, sweeteners like HFCS andagave nectar were viewed as betteroptions for diabetics for quite sometime because both are high in fructose,which is processed by the liver beforethe sugar hits your bloodstream. Thisyields a seemingly favorable resulton blood sugar levels. However, it’snow understood that isolated fructosemetabolism is a complicated issue andthat taxing the liver excessively withsuch sweeteners can be quite harmfulto your health. Fructose is the primarysugar in all fruit. When eating wholefruit, the micronutrients and fibercontent of the fruit actually supportproper metabolism and assimilation ofthe fruit sugar. Whole foods for the win!ARTIFICIAL SWEETENERSAcesulfame K / acesulfame potassium (Sweet One, Sunett)Aspartame (Equal, NutraSweet)SWEETSaccharine (Sweet’N Low)Stevia, white/bleached (Truvia, Sun Crystals)Sucralose (Splenda)THE 21-DAY SUGAR DETOX DAILY GUIDE 21DSD.COM

GUIDE TOSIMPLE SWAPSReplace BreadCrackers(made from grains)Cereal (made from grains)Lettuce or collard wraps for burgers and deli meats, portobellomushroom slices as bunsNut- or seed-based crackers, such as Jillz or GoRaw brands; or usethinly sliced fresh vegetables with dips, etc.Banana Vanilla Bean N’Oatmeal (page 146) or Grain-Free Banola(page 147)Cookies or donuts(made from grains)Not-sweet treats found in this book (pages 216 to 227) oranywhere in the 21DSD family of recipes!Granola bars(made from grains)Bars made from meats and/or nuts and seeds, such as EPIC brand,or jerky and nutsNondairy milks(soy, oat, etc.)Unsweetened nut milks, unsweetened coconut milk yogurts,unsweetened hemp milk. (There are many recipes available online;most store-bought brands have too many additives.) Nut, coconut,and hemp milk–based products are okay if unsweetened.Pancakes(made from grains)Pumpkin Pancakes (page 149) or almond/coconutflour pancakesPasta and noodles(made from grains)Spaghetti squash noodles or zucchini cut with aspiral slicer. Or put sauce and meat over roastedvegetables, like the B3 Bowl (page 152).Protein powders /shake mixes with multiple ingredientsSoy sauce or tamariSOYWith this SweetenersSingle-ingredient protein powders: collagenpeptides, pure grass-fed whey protein, pure egg white protein, orpure hemp protein powder, for exampleCoconut aminos (liquid aminos, a soy-based product, is not thesame as coconut aminos)21DSD-friendly

If you do want more, then, I recommend that you grab a copy of The 21-Day Sugar Detox Daily Guide at a minimum. If you decide to grab a copy of the Daily Guide, read the pre-detox days (pages 32 to 40 in The 21-Day Sugar Detox Daily Guide) the week before you begin. While you can dive into the full 21DSD right away, I don’t recommend that.