Dr. Mark Hyman’s Sugar Detox Plan

Find out how to ditch sugar for good in a few simple steps.

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How to Eat Less Sugar and Curb Cravings (3:48)

If you’re sick and tired of giving in to sugar cravings all the time, we are here to help. Dr. Mark Hyman, the creator of the 10-Day Detox Diet, has the tips and tricks you need to give up your addiction to sweets and improve your overall wellness. Whether you want to lose weight, feel less sluggish, or avoid worsening health issues, there is no better day than the present to cut out the junk and improve your self-control.

Eat Combination Foods

To stabilize a sugar mood swing, you can try eating combination foods which can cut hunger hormones and promote satiety. The key is to combine healthy fats (avocados, olive oil, nuts, seeds) with lean protein like eggs, and healthy carbs like veggies instead of starchy flour-based carbs. Eating too much sugar can lead to anxiety, depression, and irritability, so it’s important to choose the right combination of ingredients to feel your best and avoid giving in to sugar cravings. 

Related: Quiz: Are You Addicted to Sugar?

Add an MCT Fat to Breakfast

If you've been eating badly before bed, you may find yourself waking up with a sugar crash, and craving more of the sweet stuff for a quick energy boost. What you actually need is fat and protein. Medium-chain triglycerides (MCTs) are super fats that are the preferred fuel for your brain, creating ketones that cut cravings out. You can find these fats in coconut oil, ghee, and butter from grass-fed cows. You can try adding an MCT oil to your pancakes in the morning or toss some into your favorite smoothie recipe for a healthy snack. 

Related: 14-Day Plan to Shut Down Sugar Cravings 

Drink Mint Tea Mid-Day 

If you're used to sipping on a sugary latte in the afternoon, try drinking mint tea instead. You can simply add fresh mint leaves to a glass of warm water to release the oils in the leaves. Research has shown that smelling mint can help you consume fewer calories and less sugar, and potentially reduce hunger as well. Mint also acts as a natural energizer, giving you a boost when you're feeling drowsy in the afternoon. 

Related: 6 No-Sugar Snacks 

Make an Alternative Dessert 

In lieu of the usual brownies and cookies, you can try making a cashew cream that will give you a dose of healthy fat, protein, and natural sweetness to satisfy all your cravings. 

Related: 10 Secret Sugar Bombs You're Probably Eating