21 Day

21 Day
Sugar Detox
Removing sugar from your diet is the fastest
way to lose fat and increase your energy.
When your blood sugar is out of balance, it
causes depression, causes you to store
sugar as fat instead of using it for energy. It
At first, your cravings for sugar may be
more pronounced. After you get over what’s
called the hump” you will stop craving sugar
all together. It may get tough but it usually
takes 3-4 days to get over the hump, so this
is the point at which you’ll have to buckle
down and use all of your will power and
your friends here at Brickhouse! Believe it or
not, the longer your stay off sugar the easier
it gets.
can cause you to have highs and lows in
The 21 Day Sugar Detox doesn’t mean that
your energy and can even lead to diabetes
you’ll never be able to eat fruit again or
and other health issues.
enjoy a piece of bread ever again. The
Instructions for 21 day Sugar Detox
1. Remove all sugar and simple
carbohydrates from diet for 21
days in a row.
2. Remove all foods from the
program is a temporary cleanse to
overcorrect your blood sugar. What we want
to do is eliminate cravings for sugar and
make them disappear so that your energy
goes way up! Not to mention that most
people see a huge difference in their skin.
“avoid” list below for 21 days
Sugar makes you fat, tired, and ugly. It may
3. Eat only foods on the “good” list
sound harsh but it’s true; eating fat doesn’t
for the 21 days.
4. If you “slip-up” and eat a food
from the avoid list, then start from
day one again.
That’s it. It’s pretty simple.
make you fat, sugar does. Eating too much
sugar and carbohydrates is the reason that
most people are tired all the time as well.
Not to mention that sugar zaps the collagen
in your skin, and dulls your complexion.
The average American eats 3
LBs of sugar every week;
that’s a 6LB Sandbell every
two weeks!
It’s not always easy to get away from sugar because they put it in almost everything these days.
It’s added to so many processed foods we eat, not just in what we consider “sweets”.
Raised blood insulin levels causes’ weight gain. Insulin promotes the storage of fat; so, when
you eat foods high in sugar, you increase fat storage, resulting in rapid weight gain. The more
sugar you eat, the more your body craves, so just limiting sugar won’t do the trick. You literally
have to cut it out completely, cold-turkey, to stop the addictive cycle. Studies have shown that it
can be more difficult to get off of sugar than cocaine.
Now, we’re not talking about white table sugar; we’re talking about bread, fruit, fruit juice, dried
fruit, tortillas, baked goods, honey, etc. All of these get broken down into the same thing, sugar.
Signs that your blood sugar may be out
How to balance your blood sugar:
of balance
• Eat more protein
• Cravings for sweets, sugar, or bread products.
• Digest more protein (check stomach acid levels to make
• Fatigue after eating a meal (“food-coma”)
• Get lightheaded if meals are missed
• Eating Sweets does not relieve the cravings for sweets
• Depend on coffee to keep yourself going or started
• Difficulty losing weight
sure you are digesting properly)
• Eliminate simple carbohydrates and sugar
• Eat more complex carbohydrates
• Eat more good fats and essential fatty acids
• Eat more fiber
Symptoms Of Cleansing
Sometimes feeling worse means you are actually getting better; just like when you finish
Brickhouse Body or Brickhouse Hip Hop, you feel sore and hurt. However, just like the next day
after a tough workout, these detox symptoms are called a “healing crisis” and usually only last
2–3 days. Our bodies clean from the inside out. Every time you do a detox, your body will react
differently. When a person is cleansing or detoxing the body, it is common to experience these
different symptoms; sometimes some people no symptoms at all.
Most Commonly Reported Positive Effects
Most Commonly Reported Negative Effects
During the Cleanse:
During the Cleanse:
Fat loss
Headaches
Less bloating
Flu / Cold-like symptoms / Chilling
Clearer skin
More emotionally sensitive
Less craving for sugar / food
Lethargic / Low energy
Increased sense of taste (healthy food starts tasting better)
Diarrhea / Constipation
Increased energy
Gas / Bloating
More consistent energy
Body odor / Bad breath
More regular bowel movements
Skin breakouts / Rashes
Increased sense of wellbeing
Irritable
Elevated mood/less depression
Sporadic sleep
Lower cholesterol
Old memories / emotions resurfacing
Better sleep
Mucus drainage
Old memories / emotions resurfacing
Most Commonly Reported Negative Effects
Most Commonly Reported Positive Effects
After the Cleanse:
Increased sense of wellbeing
Elevated mood/less depression
Lower cholesterol
Fat loss
Better sleep
Less bloating
Old memories / emotions resurfacing
Clearer skin
Less craving for sugar / food
Most Commonly Reported Negative Effects
Increased sense of taste (healthy food starts tasting better)
After the Cleanse:
Increased energy
Although you may experience negative effects during the
More consistent energy
detox, there really are no negative effects after the cleanse
is over.
More regular bowel movements
The biggest culprit in added sugars intake are
drinks; nearly half of your added sugars (49.7%)
come from sodas, fruit drinks, and teas!
21 Day Sugar Detox
Food LisT - GOOD FOODS
(All as organic as possible)
Lentils
All Herbs
Miracle Noodle Brand Pasta
All Vegetables, Except Potatoes
Nuts
Avocado
Olive Oil
Beans
Chicken Breast
Beets*
Turkey Breast
Brown Rice
Lean Beef
Carrots*
Lean Lamb
Clearvite-SF
Quinoa
Coconut Oil
Sashimi
Corn*
Seeds
Eggs
Tomatoes
Fish
Unsweetened chocolate
Ghee (Clarified Butter)
Wild Caught Salmon
Goji Berries
Yams*
Grape Seed Oil
*Limit to ½ cup per serving
Lemon and Lime
21 Day Sugar Detox
Food LisT - BAD FOODS
Agave Nectar
Dairy
Oatmeal
Alcohol
Evaporated Cane Juice
Potatoes
All Fried Foods
Flour
Raw Cane Sugar
All Fruit not on Good
Flour Tortillas
Seitan
Fructose
Soy
Fruit Juice
Sucrose
Fruits
Sugar
High Fructose Corn Syrup
Trans Fats
Honey
Vinegar
Hydrogenated Oils
Wheat Pasta
Maple Syrup
White Bread
Millet
White Flour
MSG: Monosodium
White Rice
Foods list
All Grains not on Good
Foods list
Artificial Sweeteners
Bread (All)
Buckwheat
Candy
Cereal
Cheese
Cream Sauces
Glutinate
Yogurt
This is a list of foods only during the 21 day cleanse. Afterwards, you can slowly add back fruits,
whole grains and all natural sweeteners, such as agave nectar and stevia. However, processed
sugars and processed grains should still be avoided.
21 Day Sugar Detox – Let’s do it!
We want you to commit and make a change! Let’s do this together and start the summer off
right and start your body transformation! Make the pledge by printing and signing your name
below! We’ll hold each other accountable as we make the pledge together!
I, ___________________________________________________________________________ commit
to the 21 Day Sugar Detox Diet. I will:
1.
Remove all sugar and simple carbohydrates from diet for 21 days in a row.
2.
Remove all foods from the “avoid” list below for 21 days
3.
Eat only foods on the “good” list for the 21 days.
4.
If I “slip-up” and eat a food from the avoid list, I will start from day one again.
Signed,
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Disclaimer: Brickhouse Cardio Club Katy TX offers this commitment without any guarantees.
The information provided is not intended to replace a one-on-one relationship with a qualified
health care professional and is not intended as medical advice; it is intended as a sharing of
knowledge and information. As always, Brickhouse Cardio Club Katy TX encourages you to
make your own health care decisions based upon your research and in partnership with a
qualified health care professional. Brickhouse Cardio Club Katy TX.