Everything you need to know, shop for and prepare before Day 1.
This guide is for general education only. It is not medical advice.
Talk to your doctor before starting, especially if you're pregnant or breastfeeding, have diabetes or any other health condition, or take medication.
By taking part in the challenge, you agree to participate at your own risk.
I'm genuinely glad you're here.
For the next 14 days, we're taking added sugar, sweeteners and refined carbs off the table and giving your body a real break. You'll learn where sugar hides, how to read a label in seconds, and how to build meals that keep you full and steady.
You won't be doing this alone. Every morning there's a short video from me in the WhatsApp group. Every day there's a check-in. And we'll meet live three times along the way.
The classroom tells you how the program works.
This guide shows you how to actually do it.
Keep it close. Use it often. And remember: this isn't about being perfect for 14 days. It's about learning habits you can keep for a lot longer than that.
— Des 🍐
Your body doesn't need added sugar. It gets all the fuel it needs from real food. But added sugar is in most of what we buy, and it adds up fast.
The average American eats about 17 teaspoons of added sugar a day. The American Heart Association recommends no more than 6 teaspoons for women and 9 for men.
Diets high in added sugar are linked to type 2 diabetes, heart disease and fatty liver disease.
Your body is very adaptable, and it starts adjusting to new habits quickly. In one study from UCSF, kids who usually ate a lot of sugar cut back for just 9 days. Their blood sugar, insulin, cholesterol and blood pressure all improved.
You don't have to wait months to feel a difference. That's what these 14 days are for.
Three things are out. Almost everything else is on the table.
Sugar in every form, including the "natural" ones: white, brown, cane, raw and coconut sugar, honey, maple syrup, agave and molasses. Plus anything made with them.
Splenda, Equal, Sweet'N Low, stevia, monk fruit, erythritol, xylitol, allulose, and anything labeled "diet" or "zero sugar."
Why: they're many times sweeter than sugar, so they keep your sweet tooth wide awake. We're giving your taste buds a real rest.
White bread, white pasta, white rice, bagels, crackers, chips, pretzels, pastries, pizza crust, flour tortillas and most boxed cereals.
Why: with the fiber stripped out, your body turns them into sugar fast. That spike and crash keeps cravings going.
Is it sweet? It's only allowed if it's whole fruit.
Is it a grain? It's only allowed if it's a whole grain.
About fruit: whole fruit is the one sweet food you keep. Eat it with meals or with nuts or yogurt, rather than snacking on it all day.
You're not just cutting things. You're trading up.
Anything that comes in a package, like hummus, sauces or store-bought roasted chickpeas, still needs to pass the label check on page 15.
When you take sugar out, what you put back in matters.
My top recommendation: build your meals around whole plant foods. That means vegetables, fruit, beans, lentils, whole grains, nuts and seeds.
They're packed with fiber, and fiber does a lot of the heavy lifting here. It keeps you full longer, slows how fast sugar reaches your bloodstream, and feeds the good bacteria in your gut. Fewer than 1 in 10 US adults get enough of it.
Meat, fish, eggs and dairy all fit this challenge. Eat what's comfortable for you. The only goal is cutting the three things: added sugar, all sweeteners and refined carbs.
If you're eating a lot more beans and veggies than usual, a little gas or bloating at first is normal. To keep it comfortable:
No measuring. No counting. Just eyeball it.
Leafy greens, broccoli, cauliflower, bell peppers, onions, garlic, zucchini, carrots, cabbage, green beans, sweet potatoes, potatoes, frozen veggie mixes (plain, no sauce).
Berries (frozen are great), apples, oranges, bananas, pears, kiwi, grapes, lemons and limes.
Black beans, chickpeas, kidney beans, pinto beans, lentils, edamame. Canned is fine. Rinse them and check the label for added sugar. Baked beans usually have it.
Brown or wild rice, quinoa, rolled or steel-cut oats (plain), farro, barley, 100% whole grain bread, whole wheat or bean-based pasta.
Continued on the next page.
Tofu, tempeh, eggs, chicken, turkey, fish, shrimp, lean beef. Skip anything pre-marinated or glazed, since those usually contain sugar.
Avocados, olive oil, nuts, chia, flax and hemp seeds, natural nut butter (ingredients should be just nuts and maybe salt).
Plain Greek yogurt, plain milk, cheese, cottage cheese, unsweetened plant milk.
Herbs, spices, garlic, ginger, cinnamon, vanilla extract, mustard, salsa, hot sauce, vinegar, lemon. Check labels on anything in a jar or bottle.
Plain sparkling water with no added flavors or sweeteners (like Perrier Original), unsweetened tea, coffee.
Store tip: most of what you need is in the produce section and along the outside walls of the store. The middle aisles are where most packaged foods with added sugar are.
Sugar goes by dozens of names. You just need to know how to spot them.
Turn the package over. A food has to pass all three checks.
Find it on the Nutrition Facts panel, just under Total Sugars. If it's more than 0g, don't buy it.
Read the ingredient list for any of the names on the next page. Small amounts can be listed as 0g, so this check catches what step 1 misses.
The first ingredient should include the word whole, like whole wheat or whole grain oats. "Enriched flour" or plain "wheat flour" means the grain is refined, so it's not allowed.
The front of the package is advertising. The back of the package is the facts.
If you see any of these in an ingredient list, the product is not allowed during the challenge.
Added sugar shows up in a lot of foods that don't taste sweet. These are the ones that catch people most often. Check the label every time, even on things you buy every week.
Rule of thumb: the more ingredients on the list, the more places sugar can hide. Short lists with words you recognize are your friend.
What to expect, how to handle cravings, and how to get ready.
The first few days are usually the hardest. Your body is used to getting quick energy from sugar, and it takes a little time to adjust. You might notice:
Some people feel all of it. Some barely notice anything. For most, it eases as the week goes on. If the first few days feel rough, that's usually the hardest part, and it gets easier.
Energy evens out, the afternoon crash fades, and saying no gets easier. Cravings may still show up when you're stressed, tired or bored. Each one passes if you wait it out.
By Day 14, a lot of people notice better sleep, less bloating, clearer thinking, and fruit tasting sweeter than before. Pay attention to what changes for you. We'll talk about it on the Completion Call.
Pause. Cravings rise and fall like a wave. Give it 10 minutes and it will usually pass.
Drink a full glass of water. Thirst often feels like a craving.
Ask: am I actually hungry? If you are, eat a real snack, like fruit with nuts or veggies with hummus.
Change your scene. Take a walk, step outside, or text the group.
A couple of hours this weekend makes the first week much easier.
Write one sentence about why you're doing this. Put it on your fridge or your phone's lock screen, and read it on the days that feel tough.
Order a protein, veggies, and a whole grain or potato. Ask for your meal without sauces or dressings, since most contain added sugar. Use olive oil, vinegar or fresh lemon instead. Skip anything glazed, sweet or made with honey. If you're not sure what's in a dish, ask your server.
Order black coffee, an Americano, espresso, or a latte made with plain milk and no syrup. Unsweetened iced tea works too.
Keep nuts, fruit or homemade roasted chickpeas in your bag, car and desk. Having your own snack ready makes it much easier to skip the vending machine.
Eat before you go, and bring a dish you know is sugar-free. Have a simple answer ready when someone offers you something: "No thanks, I'm doing a 14-day challenge."
Ask them to keep their treats out of sight. Cook one shared meal that fits the rules, and let them add their own extras.
Everything in this guide, on one page. Screenshot it and keep it handy.
Fruit juice, dried fruit, sweetened plant milks and protein shakes, and alcohol.
Half veggies, a quarter protein, a quarter fiber-rich carbs, plus a healthy fat and water.
Added Sugars must say 0g. No sugar or sweetener names in the ingredients. Grains must say "whole."
Pause for 10 minutes, drink water, eat a real snack if you're hungry, and change your scene.
Slipped up? Don't quit and don't start over. Get back on track at your next meal.
Kickoff Call9:30 AM ET
Day 1The detox begins
Midpoint Support Call9:30 AM ET
Day 14 + Completion Call9:30 AM ET
Daily videos, check-ins and support all happen in our WhatsApp group.
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