The 21 Day Sugar Detox – Week 3 and Review


I made it! This morning is day 22, which means I am officially not on the 21 Day Sugar Detox any longer! What is awesome is that I haven’t planned any cheats or sweets for today… just a batch of plantain chips. I’m also looking forward to reintroducing Kombucha. You can read my experience on weeks 1 and 2 here and here.

My experience week 3:

I noticed I need the 1 cup of starchy vegetables to feel my best, but I could care less about the fruit. This was a pretty big revelation for me. I have always intuitively known that not having enough carbs caused my energy to crash, but I didn’t really know the difference between how I felt whether or not they came from vegetables or fruit. By the last week of this program, I easily went a few days without the allowed 1 piece of fruit (some days I meant to have an apple but I forgot!). I don’t think I could have done this program without the energy modifications (1 cup of starchy vegetables a day, as opposed to those foods being off limits). I chose to do the detox this way because I have experimented with ketogenic diets in the past, and it has always resulted in a BIG thyroid crash and I was not up for that this time around! 

I don’t need to eat fruit any more (!!!). I know I mentioned it up above, but wow! It is amazing how in the first week of the detox, my cravings were crazy and all I wanted constantly was to be eating a piece of fruit. That is quite the contrast from the last week, where I quite literally forgot to eat my fruit for the day. This is a huge change for me, and I love it!

This week, I didn’t even have to think about not eating fruit or sugarSince my cravings for sugar are gone, I was able to go to the grocery store without noticing all of the fruit, chocolate, and kombucha screaming at me to eat them!

My body feels good–less bloat, clearer skin, more stable energy. I have felt really great this week, and I am sure it is because I am at a good place with what I have been eating. I went through my cycle without having any hormonal acne this time around, which is a huge sign how sugar affects my hormones.

All in all I am happy with where I am at, and excited to take my trial to the next level! More about that down below.

My review of the program:

I definitely learned a lot through my experience trying the 21 Day Sugar Detox. I would recommend it to anyone who is relying heavily on carbs to fuel themselves throughout the day, especially in the form of fruit. While I don’t have a “bad diet” or anything–I eat strict AIP to manage my autoimmune conditions, and am sure to include lots of fatty fish, liver, and bone broth in my diet along with lots of vegetables. That being said, I used to be vegan, and my brain and body both remember the days when I would eat fruit only for meals. Fruit is an easy snack for me when I am busy, or when I am traveling. I thought the detox was a great reset to just remind me of the role I allow sugar to play in my diet–I want it to be an occasional treat, not an emergency meal.

For those on the Autoimmune Protocol, I think the 21 Day Sugar Detox could be quite difficult on top of an already restricted diet. I definitely would not recommend it for someone just starting out on the elimination diet, but it would be great for a person who has been eating AIP for awhile and wants to reexamine their relationship with sugar. The 21 Day Sugar Detox has three levels, but the first two are not able to be modified for AIP since they include grains and dairy. If you have been on the Autoimmune Protocol for awhile and suspect that blood sugar balance could be contributing to you not making any progress, I would consider trying the program to see if it makes a difference for you.

For those with thyroid conditions, I would also suggest using the energy modifications to the level 3 program in the book. While they are meant for those who are working out, pregnant, or nursing, I would also suggest that those with hypothyroidism should qualify too. The body needs insulin to convert the inactive thyroid hormone T4 into the active form T3, and if you go too low-carb you can actually impair your body’s ability to make that conversion. This is why a lot of us with hypothyroidism feel terrible on low-carb diets. If this is you, be aware, and don’t feel bad about making that modification if you have to.

If you are not on the Autoimmune Protocol, or even a Paleo/ancestral type of diet, I would definitely recommend trying the 21 Day Sugar Detox as a way to transition into a new way of eating. Diane has three levels in the book, depending on what way of eating you are coming from. It could be a great way to transition to Paleo, with the thought that eventually you might transition to the Autoimmune Protocol.

As far as the recipes in the book, Diane has included labels for which recipes contain nuts, eggs, nightshades, FODMAPs, or seafood. I found a couple discrepancies within the labels, so you will want to check carefully–some of the recipes labelled egg-free had eggs in them, for instance. There also wasn’t an AIP label, so some of the recipes that are easy to whittle down by using the egg, nut, and nightshades tag may have seed spices in them. I’d say there are about 25 fully compliant recipes in the book (out of 90), which isn’t a ton, but it is enough to get you started. Diane also has a 21 Day Sugar Detox Cookbook, which has more recipes. During the detox I made the Ginger Beef and Broccoli, Shepherd’s Pie, Rainbow Collard Wraps, Cauliflower Soup, Faux-Caccia (not AIP, has eggs), and the Lemon Vanilla Meltaways, which were all delicious. I made the collard wraps a a few times, they were so quick and yummy! I also made a double batch of the meltaways and had one every afternoon as a snack.

So, what’s next?

My experience on the 21 Day Sugar Detox has inspired me to continue my clean-eating trial with some modifications. I am really happy where I am eating fruit, and I am going to continue to only eat one piece of low-sugar fruit (green apple or grapefruit for me, I discovered I don’t do well with banana!). What I am going to change, however, is my starch intake–I am going to experiment with increasing my starches at mealtimes from foods like plantain, sweet potatoes, yam, yucca, and taro. I may even do a little resistant starch experiment (more on that later).

I still haven’t reintroduced Kombucha–I left it out during my detox because I have been consuming it regularly for a couple of years without a break. I figured it would be good to give it a rest for the few weeks while I did the detox, to see if there were any changes when I went to reintroduce it. I also didn’t eat anything fermented during my detox. I’ll keep you posted on my findings post reintroduction!

So all that to be said… this was a great learning experience, and I am happy I went through with it. If you are interested in picking up a copy of the 21 Day Sugar Detox book or the 21 Day Sugar Detox Cookbook click on their links and it will take you to amazon.

For those of you who recently finished your detox–how was your experience? 


  1. says

    My experience with the 21-DSD was similar to yours, I found I needed starch to keep up with my nursing son’s demands and both kids in general. I enjoyed the steady and stable energy levels once I added starch back in though! I’m glad I tried this detox, it shed light on my addiction to sweets.

    • says

      I’m a few days post-detox, and I am feeling really great now that I have upped my starches. I still haven’t had more than my one piece of fruit a day. All is well :)


      • Judi Selset says

        Hello Mickey: sorry to barge in on your post but I have sort of fallen into this information by chance and didn’t know where else to go on this.

        I have the autoimmune Hashimotos and now learned I have osteoporosis as well. Been trying to find my way through the information on the internet… Read about the AIP diet but don’t know the wisdom of doing it without guidance (nutritionist, etc) so many questions and not a lot of answers that I understand . What caught my eye, in a post further down, was that you mentioned you have MTHFR issues. I just had blood work and it came back with 2 of those genetic MTHFR issues. It just adds to my sense of being overwhelmed and I’m still not sure what it means. The NP basically just glossed over them.. Something about not being able to rid the toxins and something about B12 issues. Reading about them and still not clear of what it actually means in pertaining to daily living. Could be my Hashi brain that doesn’t get it I guess.

        I’ve found various diets to help the Hashi’s but sometimes they are different so am confused on how to heal this condition. I’ve had food allergies , dairy and I’m gluten intolerant along with other sensitivities. Two days ago I ate canned salmon/green onions /olives and a side of sautéed beet greens in Coconut oil and it flared my IBD. ( not bad but there ) so don’t know what is what . I’ve stopped my coconut milk ( in a carton ) no nuts, no seeds . Eating liver, red meat, seafood and raw veggies. Some berries/grapefruit. But I’m really hungry. I’m afraid of what I can/ can’t eat… Both for Hashi to get well and IBD (so get no stomach pains ) I have no idea who to turn to for help on this. My nurse practitioner found the Hashi and the genetic issues but not a lead on what I need to do. Any ideas on where to turn? Thanks you for your time
        Judi Selset

        • says

          No problem! I know what it feels like to be searching the internet for answers on your own. I have some links that might be of help to you. The first, is MTHFR. of Dr. Ben Lynch. MTHFR is SUPER complex, and every patient needs to be treated according to their unique situation. Some need to take certain vitamins, others, the same vitamins with make them worse. I am in the process of going through his training to learn how to help people with this, and what I have learned is that it isn’t really the type of thing you should be treating yourself. Have you had the 23andme testing? Most people find it the best to find out about their methylation issues, because they test for a lot more than the known MTHFR genes. You can take these results to a practitioner specializing in MTHFR, many who do phone consults. I think Dr. Lynch has a practitioner listing on his website, and that is the first place I would look.

          About modifying the AIP diet for Hashi’s and IBS, some find that they need to do a lot of trial and error to find out what works for them. Although I do believe the AIP is about as close to a one-size-fits all approach we are going to get with autoimmune disease, everyone does need to modify it depending on their particular needs. With IBS, some people have problems with fruits and vegetables high in FODMAPs. I know onions, which you said you had in that meal, have a lot of FODMAPs in them and are avoided by some. Anyways, its a matter of trying all of these variables and finding what makes you FEEL your best, then sticking with that.

          One more tidbit… with Hashimoto’s, be sure not to avoid carbs completely if you can help it. A lot of people can end up making their thyroid problems seem worse if they go too low carb. If you tolerate them (some don’t), be sure to include sweet potato, plantain, hard winter squash, etc with your meals. Especially those moments when you are hungry… use them as a vehicle for a healthy fat (coconut oil, pastured lard, olive oil, etc).

          If you are looking for more help in the Hashimoto’s department, I’d look up a practitioner on or

          Good luck!


  2. Hayley says

    I have never officially done a 21DSD but I am on the AIP and avoided fruit for several months. I only recently reintroduced it in small amounts and am feeling fine with it so far. I have only been eating low sugar fruits like berries, only one serving, and so far I don’t notice a difference in the way I feel. I’m really interested to hear about how the reintroduction of fermented foods goes for you, as I am very sensitive to anything fermented. It’s really frustrating because I know how beneficial they are. I am also really interested in your potential resistant starch experiment, as I have been hearing so much about it lately. I thought about trying it, but I’m afraid to do the potato starch, as I haven’t tried reintroducing any nightshades yet.

    • says

      So far I think I am sensitive to ferments… I believe for me it is a histamine issue tied to my MTHFR/methylation issues. More on that at a later time…

      I haven’t tried the resistant starch yet, but that is my next experiment. I will post about it, for sure!


  3. says

    Thanks for the update. I tried going low carb once and I remember one day where i had significant difficulty walking up the stairs. I ate an apple and instantly all the sluggishness disappeared… I think healthy carbs are really important to include in a diet in general, but like you, I’m starting to lean on starch carbs like sweet potatoes versus fruit carbs

    • says

      Bee, there isn’t a specific answer, some people are more sensitive than others. I would aim for at least 100g a day but some people need more.

  4. Flory says

    Thanks for posting this! Very interesting take on sugar.
    I have found that the Bananas are low on FODMAPs when yellowish green, but high when ripe!
    I follow the AIP and also FODMAPs where they allow only non-ripe banana to be consumed). Maybe banana would be fine if it’s not ripe? Just throwing that out there!


Leave a Reply

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

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>