What counts as sugar on the challenge?
The challenge is about added sugar, not every gram of sugar in food. These are the rules most people use.
Out: added sugar
Table sugar, honey, maple and agave syrup, fruit juice and anything with sugar on the ingredient list, under any of its names. See all 60 names.
In: whole fruit
Sugar inside whole fruit isn’t counted as free sugar. Fruit is one of your best tools for sweet cravings.
In: plain dairy
The natural sugar in plain milk and yoghurt doesn’t count. Flavoured versions usually have added sugar.
Your call: sweeteners
Some people allow them, some don’t. Either way, decide before day one so it isn’t a daily debate.
How to prepare for a sugar detox
- 1
Pick a start date
A normal week works better than one packed with birthdays, travel or holidays.
- 2
Clear the obvious
Give away or put away sweets, biscuits, sugary cereal and soft drinks so they aren’t the easiest thing to reach.
- 3
Plan three breakfasts
Breakfast is where hidden sugar piles up. Have eggs, plain yoghurt with fruit or unsweetened oats ready.
- 4
Check your staples
Read the labels on bread, sauces, yoghurt, plant milk and peanut butter. Swap the ones with added sugar.
- 5
Tell someone
A friend doing it with you, or at least knowing about it, makes day four much easier.
- 6
Decide how you’ll track
A calendar, a note or an app. Seeing the days add up is a big part of what keeps people going.
The 30-day plan, week by week
Doing it in stages keeps it manageable: the obvious sugar first, the hidden sugar next, then new habits.
- Week 1
Cut the obvious
Drop sweets, desserts, sugary drinks and sweetened coffee. Expect cravings, headaches or low mood in the first few days. They pass. What withdrawal feels like.
- Week 2
Find the hidden sugar
Now look at the rest: sauces, dressings, bread, cereal bars, flavoured yoghurt. Read every label and learn the names sugar hides behind.
- Week 3
Build new habits
Replace the sweet rituals: a walk after dinner, fruit and yoghurt for dessert, tea instead of the 3 pm biscuit. Plan how you’ll handle eating out.
- Week 4
Notice and decide
Pay attention to energy, cravings and how food tastes. Then decide what comes next: keep going, or bring sugar back on purpose, not by habit.
No sugar diet food list
What to eat, what to check and what to skip. It works the same for a 14-day or a 30-day challenge.
Eat freely
- Vegetables, fresh or frozen
- Whole fruit, fresh or frozen
- Eggs, fish, meat, tofu, beans and lentils
- Plain yoghurt, milk and cheese
- Oats, brown rice, potatoes, quinoa
- Nuts and seeds
- Water, sparkling water, tea and black coffee
Check the label
- Bread and wraps
- Pasta sauce, ketchup, dressings
- Breakfast cereal and granola
- Peanut and nut butters
- Plant milks
- Soups and ready meals
- Protein bars and “healthy” snacks
Skip for 30 days
- Sweets, chocolate, cakes and biscuits
- Soft drinks and energy drinks
- Fruit juice and smoothies
- Honey, syrups and agave
- Flavoured yoghurt
- Sweetened coffee and tea drinks
- Ice cream and desserts
A sample day with no added sugar
| Meal | What to eat |
|---|---|
| Breakfast | Plain Greek yoghurt with berries, oats and cinnamon |
| Lunch | Chicken or chickpea salad with olive oil and lemon, wholemeal bread with no added sugar |
| Snack | An apple with a handful of almonds |
| Dinner | Salmon or tofu, roast vegetables and potatoes |
| Something sweet | Frozen grapes, or a baked apple with cinnamon |
When a craving hits between meals, here’s how to ride it out.
Common questions
What is a no sugar challenge?
A set period, usually 30 days, of eating no added sugar. Whole fruit and plain dairy are allowed; table sugar, honey, syrups, juice and anything with sugar on the label are not. It’s often called a sugar detox.
Can I eat fruit on a no sugar challenge?
Yes. Whole fruit isn’t counted as free sugar and brings fibre with it. Fruit juice and smoothies are different: the WHO counts them as free sugars, so they’re out.
Is honey allowed?
No. Honey, maple syrup, agave and coconut sugar all count as added sugar, even though they sound healthier.
Can I use artificial sweeteners?
It’s your choice, but decide before you start. They can make the switch easier for some people; the WHO advises against relying on non-sugar sweeteners for weight control.
What if I slip up?
Note it, work out what triggered it, and carry on with the next meal. A slip is a reset, not a failure. Your total sugar-free days still count.
What happens after 30 days without sugar?
Cravings are usually much quieter than in week one, and many people find they want less sugar. Some people also notice food tasting sweeter over the following months, though studies disagree on how often that happens.
Should I do 14 days or 30 days?
Fourteen days gets you through the hardest part and is a good first try. Thirty days gives new habits time to stick. You can start with 7 or 14 and extend.
Is a sugar detox safe?
Cutting added sugar is safe for healthy adults. If you have diabetes or take medicine that lowers blood sugar, talk to your doctor first.
Take the challenge in SweetZero
Join the 7, 14 or 30 Day Challenge, check in once a day and watch your streak grow. Craving SOS is there for the hard moments. Free on iPhone.
Sources
- CDC — Get the Facts: Added Sugars
- World Health Organization — Guideline: Sugars intake for adults and children (2015)
- World Health Organization — Use of non-sugar sweeteners: WHO guideline (2023)
- U.S. Food & Drug Administration — Added sugars on the Nutrition Facts label
- NHS — How to cut down on sugar in your diet
- Wise PM, et al. Reduced dietary intake of simple sugars alters perceived sweet taste intensity. Am J Clin Nutr, 2016
- Čad EM, et al. The Sweet Tooth Trial: 6-month low, regular or high sweet taste exposure and sweet taste liking. Am J Clin Nutr, 2026
This guide is for general information and isn’t medical advice.