The Daily Chomp

Our Blog December 18, 2024

Keto Diet Rules & Basics: Ultimate Beginner's Guide

Master the keto diet rules with our beginner’s guide. Discover the basics to confidently start your low-carb lifestyle and reach your goals. READ MORE

Our Blog November 06, 2024

6 Best Yogurts for Keto Diets

Plain, low-carb low yogurt varieties can be keto-friendly. We rounded up some of the best keto-friendly yogurt options. READ MORE

Our Blog October 17, 2024

Is Hummus Keto? Carbs, Nutrition & Alternatives

Can you eat hummus on keto? Here's everything you need to know to get your keto hummus snack game on! READ MORE

Our Blog October 17, 2024

10 High Protein, Low Carb Snacks for Satisfying Hunger

Read through Chomps low carb, high protein diet guide for high protein, low carb snacks that will hit the spot and stave off hunger. READ MORE

Our Blog August 16, 2024

Is Venison Healthy? Nutrition, Benefits, & Buyer Tips

Is venison healthy? Explore the health benefits and nutrition facts of deer meat, a nutritious choice rich in protein, vitamins, and minerals. READ MORE

Our Blog June 14, 2024

7-Day Sugar Detox Meal Plan

A sugar detox meal plan or “sugar cleanse” is the process of removing sugar from your diet. Many people start a sugar detox to eliminate sugar cravings, break a sugar addiction, and improve health. Sugar detox plans should be done for at least a week, and up to a month for the best results. While sugar detoxes can vary slightly in their requirements, the focus is generally on cutting out added sugars in particular from your diet. Added sugars are found in many foods nowadays such as sweetened beverages, desserts, processed foods, packaged foods, and condiments.  They are also hidden sugars in many foods marketed as healthy, such as granola bars, breakfast cereals, and yogurts. Excess added sugar intake has been associated with an increased risk of health problems such as obesity, diabetes, and cardiovascular disease. Added sugar may also be chemically addicting, leading you to crave more and more every time you have it. [1] Sugar Detox Meal Plan Benefits Here are some of the most well-known benefits of a sugar detox: Reduced sugar cravings Lose Weight Decreased risk of chronic disease Improved oral health Supports liver health Enhanced mood and focus Lowers inflammation Many experts agree that reducing sugar intake can improve health. Dr. Robert Lustig, a well-regarded pediatric endocrinologist and nutrition expert has stated “All successful diets have three concepts - low in sugar, high fiber, and fat and carbohydrate consumed together in the presence of an offsetting amount of fiber.” The latest 2020-2025 USDA Dietary Guidelines for Americans also recommend limiting added sugar intake to 10% or less of your total calories, and ideally less than 8%. Most of us are going above this amount based on our food choices, which can negatively impact our health. Withdrawal During Your Sugar Detox Meal Plan When you first start a sugar detox meal plan, you may experience symptoms of sugar withdrawal. These symptoms can be mental or physical, but are usually short-lived: Depression Anxiety Insomnia Carb and sugar cravings Lack of focus Dizziness Fatigue Nausea While giving up sugar may feel difficult at first, it will get easier just in time for you to reap the benefits. How to Do a Sugar Detox Meal Plan There are no hard and fast rules to a sugar cleanse, but the most important part is to limit added sugar as much as possible. The goal is to limit any sweet foods on the “avoid” list as much as possible for the first three days and to slowly add them back in (minus any of the processed foods) over time. What to Eat on a Detox Week High protein foods Meat and poultry - Chicken, turkey, beef Fish Eggs Beans Plain yogurt Cheese Peanut butter Nuts Jerky - such as our CHOMPS meat snacks Unsweetened protein powder Healthy Fats Avocados Nuts Olives Olive oil Fatty fish like salmon and tuna Vegetables Most non-starchy vegetables other than potatoes, butternut squash, corn, and peas Whole grains Farro Quinoa Ezekiel bread Rolled oats/Steel-cut oats Brown rice Foods to Avoid or Limit Starchy vegetables Potatoes Butternut squash Corn Peas Refined Grains Bread Rice Pasta Fresh Fruit (In some cases- can still include if only avoided added sugar) Sugar-sweetened beverages Soda Juice Energy drinks Sweetened coffees Alcohol Milk Processed products with added sugar Energy or protein bars Condiments Sauces Desserts Sugary cereals Incorporating healthy and nutritious snacks such as CHOMPS meat sticks can curb hunger and ease your sugar-free transition. Our CHOMPS Italian Beef jerky has 0 grams of sugar, 12 grams of grass-fed protein, and is a mouthwatering addition to your healthy meal plan.    Our Recommended 7-Day Sugar Detox Meal Plan Starting a 7-day sugar detox is not just about cutting out the sweet foods and stuff. It’s also about replenishing your body with the nutrients it craves for a complete reset. A pivotal part is focusing on hydration and incorporating whole foods.  Drinking enough water throughout the day not only helps suppress sugar cravings but also supports your body’s natural detoxification processes. Pairing this with a selection of whole food enhances your body’s ability to heal and rejuvenate itself from inside out. With that said, if you want to cut sugar from your diet, here is a 7-day meal plan to get you started: Day 1 Breakfast: Plain Greek yogurt with a handful of nuts Lunch: Green salad with grilled chicken and almonds Dinner: Crockpot chicken and bean stew Snack: ½ cup plain cottage cheese with cucumber slices Kicking off your journey with plain Greek yogurt topped with a handful of nuts is a great way to start. This combo brings together the satiating power of high-protein yogurt and the heart-healthy fats from nuts like almonds, providing a steady energy source and keeping blood sugar levels stable. Meal Alternative: For those mornings of your 7-day sugar detox when you're pressed for time but need a nutritious start, blend together unsweetened almond milk, a handful of spinach, a scoop of unsweetened protein powder, and a tablespoon of chia seeds. This green smoothie is not only quick and easy but packed with fiber and essential nutrients to fuel your breakfast minus the sugar spike. Day 2 Breakfast: Cheesy scrambled eggs with spinach Lunch: Turkey zoodle bowl Dinner: Cauliflower rice with black beans and cilantro Snack: 1 CHOMPS Original Beef Jerky Stick The Turkey zoodle bowl we recommend is a testament to how delicious and satisfying low-carb options can be. Zucchini noodles are a fantastic alternative to traditional pasta, offering a high-fiber, nutrient-dense base for your lunch. Top with lean turkey for a protein boost that keeps you feeling full and focused during day 2 of your 7-day sugar detox meal plan. Meal Alternative: If you prefer a fully plant-based variation on our lunch recommendation, swap turkey for grilled tempeh or tofu. These alternatives provide a hearty protein punch and lend themselves beautifully to the flavors of your zoodle bowl. They ensure you don't miss out on the satisfaction or nutritional benefits. Day 3 Breakfast: Omelette with broccoli, cheese, and red pepper with avocado Lunch: Lamb burger patty with carrots, cucumber, and yogurt sauce Dinner: Baked lemon-dill salmon with roasted kale Snack: Bell peppers and hummus On the third day of your sugar detox meal plan, you’ll be treating yourself to a dinner that tantalizes your taste buds and offers profound health benefits. A succulent baked lemon-dill salmon is rich in omega-3 fatty acids, which are essential for maintaining brain health and reducing inflammation throughout the body. Roasted kale, meanwhile, is a powerhouse of antioxidants that work to further combat inflammation and detoxify your system.  Hydration Tip: To stay well-hydrated, plain water doesn't have to be your only option. After dinner, consider sipping on herbal teas such as ginger or peppermint. These teas are not only soothing and comforting but also aid in digestion and can help settle your stomach after a meal.  Day 4 Breakfast: Ezekiel toast with peanut butter and cut up banana Lunch: Grain bowl with shrimp and mixed greens Dinner: Chicken sausage spaghetti squash boat Snack: 1 clementine Starting your day with Ezekiel bread, which is made from sprouted whole grains, introduces a wealth of nutrients and fiber into your diet. This sprouting process increases the availability of certain nutrients, making it a staple. Unlike regular white or whole wheat bread, Ezekiel bread has complex carbs that are broken down slowly, preventing sugar spikes and helping maintain steady energy levels. Snack Alternative: For a midday snack during day 4 of your sugar detox plan that's both satisfying and keto-friendly, try celery sticks filled with almond butter and a sprinkle of unsweetened coconut flakes. This combination provides a crunch with healthy fats and fiber, keeping you full and energized without resorting to sugary treats. Day 5 Breakfast: Brown rice cakes with guacamole, a sunny-side-up egg, and hot sauce Lunch: Tuna quinoa salad in lettuce wraps Dinner: Sheet pan tilapia and asparagus with sweet potato Snack: 1 CHOMPS Jalapeno Beef Jerky Stick Quinoa is a seed that's prepared and eaten like a grain. It’s celebrated for being a complete protein, offering all nine essential amino acids necessary for muscle repair and growth. For those on a vegetarian or vegan diet during their 7-day sugar detox, quinoa eaten at lunch is an invaluable resource for maintaining protein intake. Dinner Tip: Selecting lean proteins such as tilapia for dinner and pairing them with high-fiber vegetables like asparagus and sweet potatoes not only satisfies your hunger but also helps maintain stable blood sugar levels. This balance is crucial for minimizing cravings and supporting your body's adjustment while following a 7-day meal plan. Day 6 Breakfast: Scrambled eggs with cut up CHOMPS Original Turkey Jerky Sticks, ½ cup berries Lunch: Spinach salad with cranberries and grilled chicken Dinner: Edamame stir-fry with cauliflower rice Snack: Plain Greek yogurt with sunflower seeds Beginning the day with berries is a great choice for your second to last day of a 7-day sugar detox. They contain antioxidants, which play a critical role in reducing inflammation and boosting your immune system. Pairing berries with protein-rich eggs and a CHOMPS Original Turkey Jerky Stick delivers a breakfast offering sustained energy and nutrient density, key factors in a successful plan. Lunch and Dinner Idea: Enhance the flavors of your spinach salad and edamame stir-fry without resorting to sugary dressings or salt. Experiment with a variety of spices—think turmeric, ginger, and garlic—to add depth and richness to your balanced meals. These natural flavor enhancers not only elevate the taste of your dishes but also offer health benefits, including anti-inflammatory properties and metabolic support. Day 7 Breakfast: Steel-cut oats with ½ cup blueberries Lunch: Vegetable soup with beans Dinner: Chicken thighs with green beans and ½ cup brown rice Snack: 1 cheese stick with a handful of grapes As you come to the end of this 7-day sugar detox meal plan, take a moment to reflect on the changes you've observed. How have your sugar cravings shifted? Did you notice an improvement in your energy levels and overall sense of well-being? Acknowledge your efforts and any positive outcomes you've experienced, as recognizing these changes can reinforce your commitment to a healthier lifestyle. Whole Day Hydration Tip: Drinking at least 8 glasses of water throughout this day will not only keep you hydrated but also facilitate your body’s natural detoxification processes. Water helps flush out toxins and supports your metabolic functions, which is essential after a 7-day sugar detox. Keeping a water bottle handy and sipping regularly can help you meet this goal and maintain optimal hydration. The Path Forward  If you decide to challenge yourself with our sugar detox meal plan, we hope you find the journey enlightening and empowering. Whether you see significant changes or start to notice subtle shifts, every step you take towards limiting the sugar in your diet is a move in the right direction.   Whatever you do, remember that embarking on this sugar detox meal plan is just the beginning.  Continue making mindful choices every day about what you eat in your quest for better health.  Beyond a 7-days, there are many nutritious and satisfying options to meet your needs. Ridding your body of as much added sugar as possible can not only reduce powerful sugar cravings but can improve your mood and overall health. Did You Know: When your body's internal systems are balanced, you may experience fewer mood swings and feel happier overall. Here at CHOMPS, we’re not short of options to help support you in your journey.  Whether you're looking for a quick protein boost without the added sugar or just a tasty snack that fits your sugar detox meal plan, we’ve got you covered. FAQs about Sugar Detox Diets What is a sugar detox diet? It's a diet involves abstaining from added sugar in your healthy diet. It is commonly used as a way to improve health and break sugar addiction.  Do you need to avoid all sugar? Typically the focus is on avoiding added sugar on a sugar detox diet, as this type of sugar is the most detrimental to our health. Natural sugar are sometimes allowed in certain amounts. The diet usually is the most strict in the first few days, then gradually starts to allow more natural sources of sugar from fresh fruit, grains, and starchy vegetables. How long do you need to follow the diet? It depends on the person, but it is recommended to follow for at least a week, and up to a month. After this timeframe, the recommendation is to slowly reintroduce natural sugar back into the diet. What are the benefits of a sugar detox diet? The potential benefits include reduced cravings, weight loss, improved mood and focus, improved energy, as well as enhanced oral, liver, and overall health. Are there any side effects of a sugar detox diet? Side effects are possible in the beginning, such as depression, anxiety, insomnia, carb cravings, dizziness, lack of focus, nausea, and fatigue. These symptoms are most common in the beginning and typically wade over time as your body adjusts. References [1] Avena, Nicole M et al. “Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake.” Neuroscience and biobehavioral reviews vol. 32,1 (2008): 20-39. doi:10.1016/j.neubiorev.2007.04.019 READ MORE

Our Blog April 25, 2024

Is Cottage Cheese Keto? Here’s What You Need to Know

Whether you're a beginner or a seasoned veteran to the ketogenic lifestyle, finding healthy low-carb, high-fat foods is most likely a top priority. READ MORE

Our Blog April 25, 2024

Are Eggs Keto? How Many Eggs Can I Eat on Keto?

Discover the keto potential of eggs: Are eggs keto-friendly? How many can you eat daily? Dive into health benefits and delicious keto egg recipes. READ MORE

Our Blog April 25, 2024

Is Mayo Keto Friendly?

Mayonnaise is keto friendly as it contains high fat, low protein, low sugar, and zero carbohydrates. READ MORE

Our Blog April 25, 2024

How Long Does Beef Jerky Last? Storage Duration and Tips

How long does jerky last? Does it last forever, or does beef jerky have an expiration date? Let's dive into how long beef jerky typically lasts. READ MORE

Our Blog April 23, 2024

43 Low-Point Weight Watchers Snacks

Weight Watchers is a point-based diet that promotes making slight adjustments to routine eating habits to lose weight and feel your best. READ MORE

Our Blog April 23, 2024

25 Best Weight Watchers Crock-Pot Recipes

Discover 25 delicious Weight Watchers crock-pot recipes perfect for easy, healthy meals. Enjoy comfort food without the guilt! READ MORE

Our Blog March 07, 2024

Is Yogurt Keto Friendly?

Explore the ultimate guide to determine if yogurt is keto-friendly, with valuable insights, nutrition facts, and three delicious keto yogurt recipes. READ MORE

Our Blog March 07, 2024

15 Easy Ways To Increase Your Protein Intake

Boost your well-being effortlessly! Discover 15 simple ways to increase your protein intake and achieve a healthier lifestyle! READ MORE

Our Blog September 20, 2023

Complete Guide to a Low-Carb Diet

Embark on a low-carb journey with our comprehensive diet guide. Learn the principles, benefits, and delicious recipes to achieve your health and weight goals. Kickstart a healthier lifestyle today! READ MORE

Our Blog May 03, 2022

Beginner’s Guide to Intuitive Eating

In Chomps’ comprehensive guide to intuitive eating, you’ll learn all about intuitive eating benefits, its principles, healthy snack options and more! READ MORE

Our Blog May 03, 2022

Balancing a Low Sodium Diet

Low sodium diet menu aims to balance the sodium intake with high potassium foods without making the meals bland or flavorless. READ MORE

Our Blog April 13, 2022

National Nutrition Month Ask Me Anything

Each March, Registered Dietitians celebrate National Nutrition Month,® a national campaign created by the Academy of Nutrition and Dietetics, the nation’s largest non-profit organization of food and nutrition professionals. National Nutrition Month®, or NNM, promotes the importance of making informed food choices while developing both sound eating and physical activity habits. Nutrition month started in 1973 as a one-week celebration and then evolved to be a month-long celebration with rotating themes every year. This year in 2022, the NNM theme is “Celebrate a World of Flavors,” celebrating flavors and nutritious foods from cultures around the world. Also, annually on the second Wednesday in March is Registered Dietitian Day, which highlights Registered Dietitians as the most valuable and credible source of timely, science-based food and nutrition information. In honor of National Nutrition Month® and Registered Dietitian Day this year, we are going to be answering your burning nutrition questions in our “Ask a Nutritionist” segment below. Here are some of the most popular nutrition questions answered to get you started on your healthy eating journey. 5 Top Nutrition Questions for Dietitians 1. How much water should I drink daily? Water is essential for energy and optimal health. There are general guidelines for daily intake, but your individual needs may vary based on your overall health, activity level, and where you live. Most of us don’t get enough water, and the amount needed is often more than what we think. In general, the U.S. National Academies of Science, Engineering, and Medicine determined that men need an average of 15.5 cups (3.7 liters) and women need an average of 11.5 (2.7 liters) per day. This total amount includes water that is in the form of plain water, other beverages, and food. Foods high in water content include fruits and vegetables and can account for up to 20% of average daily water intake. 2. What are good carbs? Not all carbs are the enemy, and some are better than others in terms of health and overall nutrition quality. Fruits, starchy vegetables, beans, lentils, nuts, seeds, and whole grains are all good carbs that should be eaten in moderation. On the other hand, refined, processed carbs such as bagels, muffins, pastries, and sweets should be limited. 3. How much protein should I eat to build muscle? Protein is an essential nutrient that needs to be increased in the diet in order to build muscle. In general, at least 1.2-1.7 grams of protein per kilogram of body weight, or 0.5-0.8 grams per pound is needed to gain muscle mass. This protein amount can be met with a combination of high protein foods and snacks such as lean chicken, fish, eggs, tofu, Greek yogurt, beans, seeds, nuts, and Chomps meat snacks. 4. What are some examples of healthy snacks? Healthy snacks can help prevent between-meal cravings and help you fill in nutrient gaps you may be having from your meals. Here are a few healthy and nutritious snack ideas: Raw veggies and hummus Apple or banana with peanut butter Greek yogurt parfait Chomps Original beef sticks Grapes with a cheese stick Hard-boiled egg with berries 5. Are CHOMPS meat snacks healthy? Absolutely! CHOMPS meat snacks are nutritionist-approved, are free of the top eight allergens, and are healthy and tasty. They are packed with grass-fed protein and are convenient to boot! We hope you enjoyed our National Nutrition Month segment, and that it inspired you to celebrate your own world of flavorful, healthful foods. Shop our Chomps store today to complement your healthy eating plan. READ MORE