14 Day No Sugar Diet with Food List: A Dietitian's Guide

14 Day No-Sugar Diet Food List

What is a No-Sugar Diet?

A no-sugar diet is more than just cutting out desserts— it’s about eliminating added sugar and scaling back on natural sugars to give your body a reset.

The diet focuses on whole, unprocessed foods and relies on natural foods like fruit and sweet vegetables for sweetness. 

It has the power to reset your tastebuds, stop sugar cravings, revamp your energy and focus, and boost your metabolism. 

One of the biggest perks is fast, healthy weight loss. 

I’ve seen clients drop up to 15 pounds in two weeks thanks to a combination of fat loss, reduced inflammation, and less water retention.

A no-sugar diet isn’t designed to be a lifelong diet. It’s a short-term challenge designed to help you feel amazing. 

Once it’s over, you’ll find it much easier to keep your sugar intake in check and maintain your results.

What Happens after 14 Days with No Sugar?

So many incredible things!

• Your taste buds reset, making healthy foods more satisfying.
• Blood sugar levels stabilize, giving you steady energy all day.
• Gut bacteria shift, so you crave healthier food naturally.
• Fewer skin breakouts and a more even skin tone (many clients say their skin “glows”).
• Most restful, uninterrupted sleep.
• Less bloating and better digestion.
• Your liver works more efficiently, enhancing detoxification.
• Your mood stabilizes thanks to healthier dopamine responses. 
• Fat burning ramps up, which often results in noticeable weight loss.

What to Expect on a No-Sugar Diet

Going sugar-free for two weeks has a huge impact on your health, but it can take a little time to adjust.

Here’s what you might experience:

• Days 1-3: You might feel more intense sugar cravings and lower energy levels as your body begins to detox from sugar. Experts refer to this as “sugar withdrawal”. This adjustment period is normal and temporary.
• Days 4-6: Cravings will start to ease, and you will notice an improvement in energy and focus. Many people notice improvements in bloating and sleep at this point as well. 
• Days 7-14: By this point, sugar cravings are minimal, and you’ll enjoy steady energy, better digestion with even less bloating, clearer skin, sharper mental clarity, and more.

Keeping this timeline in mind can help you push through the challenging first few days.

Once you make it over the hump, you’ll be amazed at how great how you feel!

Foods to Eat on a No-Sugar Diet

So what can you eat on a no-sugar diet?

Thankfully, a lot!

To set yourself up for success, here is a list of foods you can include during your no-sugar diet:

• High-quality proteins
• Vegetables, especially non-starchy vegetables
• Nuts and seeds
• Healthy fats
• Low-sugar fruits (in moderation)
• Whole grains
• Beans and lentils
• Fermented foods
• Herbs and spices
• Water, unsweetened tea, and coffee

Foods to avoid on a no-sugar diet:

• Added sugars (cane sugar, honey, maple syrup, brown rice syrup, agave, corn syrup, etc.)
• Sugary drinks (sodas, sweetened teas, coffee drinks, energy drinks, sport drinks, protein drinks, juices, sweetened alternative milks like almond milk, etc.)
• Artificial sweeteners (aspartame, sucralose, saccharin)
• Fast-burn carbs (processed carbs like white bread, pasta, crackers, pizza crust, flatbread, chips, pretzels, cereal, pancakes, bagels, biscuits, waffles, etc.)
• Packaged snacks with hidden sugars (granola, granola/protein bars, flavored oatmeal, yogurt, sauces, marinade, dressings, tomato sauce, frozen meals, etc.)
• Desserts, pastries, muffins, and candy
• Dried fruit
• Fruit juice
• Alcohol (beer, wine, seltzer, cocktails, etc.)

No-Sugar Diet Food List

Here is a complete list of foods to focus on during the 14 day no-sugar diet challenge. 

Stick to whole, minimally processed foods (aka not from a box, bag, or other package) whenever possible to keep things simple!

I recommend aiming for less than 5 grams of added sugar daily. This gives you the flexibility to eat foods like healthy salad dressings or other products that may contain 1-2 grams of sugar. 

High-quality proteins (0.8-1 g protein per lb of body weight)

• Chicken
• Turkey
• Beef
• Fish (salmon, barramundi, mahi mahi, cod, etc.)
• Shellfish (shrimp, crab, lobster, scallops, etc.)
• Wild game (deer, elk, etc.)
• Eggs
• Tofu, tempeh, and edamame
• Unsweetened Greek yogurt
• Cottage cheese
• Minimally sweetened protein powder (this is my favorite)

Non-starchy vegetables (at least 1 cup with meals)

• Leafy greens (arugula, swiss chard, collard greens, kale, lettuce, spinach)
• Artichokes
• Asparagus
• Beets
• Bell peppers
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumbers
• Eggplant
• Endive
• Fennel
• Green beans
• Hearts of palm
• Jicama
• Leeks
• Onions (green onion, red onion, white onion, sweet onion)
• Radicchio
• Radish
• Spaghetti squash 
• Shallots
• Sugar snap peas
• Tomatoes
• Turnip
• Yellow squash
• Zucchini

Starchy vegetables (up to ½ cup with meals)

• Butternut squash
• Acorn squash
• Delicata squash
• Kabocha squash
• Sweet potatoes
• White potatoes
• Yams
• Carrots
• Green peas

Nuts and seeds

• Walnuts
• Almonds/almond butter
• Brazil nuts
• Cashews
• Pecans
• Pistachios
• Hazelnuts
• Hemp seeds
• Ground flax seed
• Chia seeds
• Pumpkin seeds
• Sunflower seeds
• Sesame seeds/tahini

Healthy fats (I recommend one serving of cooking oil/fat + one other serving of fat, with meals)

• Avocados
• Olive oil
• Grass-fed ghee
• Grass-bed butter
• Avocado oil
• Coconut oil 
• Olives
• Whole-fat cheese
• Unsweetened yogurt/kefir
• Grass-fed milk 

Low-sugar fruits (1-2 cups daily)

• Apples
• Blueberries
• Blackberries
• Cherries 
• Raspberries
• Grapefruit
• Lemons
• Limes
• Nectarines
• Oranges
• Tangerines
• Peaches
• Pears
• Plums 
• Plantains
• Kiwi
• Pomegranate
• Watermelon

Whole grains (up to ½ cup with meals, if there is no starchy vegetable) 

• Quinoa
• Rice
• Oats
• Barley 
• Buckwheat
• Rye
• Amaranth
• Farro
• Millet
• Couscous

Beans and lentils

• Black beans
• Chickpeas/garbanzo beans
• Lentils
• Kidney beans
• Pinto beans
• Black eyed peas
• Lima beans

Fermented foods (make sure these come from the refrigerated section and do not contain added sugars)

• Sauerkraut
• Kimchi
• Pickles 
• Pickled carrots, asparagus, okra, and other pickled vegetables

Herbs and spices

• Anise
• Basil
• Bay Leaves
• Black Pepper
• Cayenne
• Chili powder
• Coconut Aminos
• Chamomile
• Chives
• Cilantro
• Cinnamon
• Coriander
• Cloves
• Cumin
• Dill
• Garlic
• Ginger
• Horseradish
• Lemon Balm
• Lemongrass
• Marjoram
• Mint
• Mustard Seed
• Onion
• Oregano
• Paprika
• Parsley
• Rosemary
• Saffron
• Sage
• Sea Salt
• Spearmint
• Tarragon
• Thyme
• Turmeric
• Vanilla

Condiments/misc (make sure these do not contain added sugars)

• Apple cider vinegar
• Salad dressing (Primal Kitchen has great options)
• Mustard
• Hot sauce
• Salsa

Drinks

• Water
• Unsweetened iced tea
• Herbal tea (click here for my favorites) 
• Matcha, mixed with water or whole milk/unsweetened almond or coconut milk (click here for my favorite matcha and my easy, go-to matcha recipe)
• Coffee, black or with whole milk/unsweetened almond or coconut milk

Tips for a No-Sugar Diet

• Always read nutrition labels: Sugar is the most common added ingredient in the United States. It’s everywhere. Unfortunately, terms like “all-natural”, “organic”, or “gluten-free” mean nothing when it comes to sugar content. Always read the nutrition label to make sure a product is free of added sugars. Never assume!
• Pair carbs with fat/protein: Remember to pair slow-burn carbs like rice, sweet potatoes, and quinoa with healthy fats and protein to keep blood sugars stable. 
• Pair fruit with fat/protein: Similar as above, pair fruit (which is all carbs) with fat and protein to keep blood sugars stable. Another option is to eat fruit immediately after a meal that contains fat and protein.
• Hydrate! I recommend drinking at least 60% of your body weight (in pounds) in ounces of water daily. For example, if you weigh 150 pounds, aim for at least 90 oz (150 x 0.6 = 90).
• Prepare meals at home: Cooking at home means you get to control ingredients in your meals. There may be added sugars hidden in meals out, so try to cook at home as much as you can.
• Seek other ways to boost dopamine: To reduce sugar cravings, try proven dopamine boosters like exercise, prayer, listening to music, dancing, playing with animals, face-to-face quality time with people, laughter, sauna use, and cold plunging.
• Pair up with a buddy: Having someone to share the journey with is so helpful for accountability and encouragement. Cheer each other on and share progress!

FAQ's

Can I eat fruit?

• Absolutely! Whole fruits like berries, apples, and citrus are fine, but I recommend about 1-2 cups per day to keep your natural sugar intake at a healthy level. Always pair fruit with fat/protein (for example, pair an apple with almond butter instead of eating it alone), or eat it with or immediately after a meal. This ensures blood sugar stability to keep cravings at bay. 

Can I have coffee?

• You don’t have to give up your coffee, but make sure you skip sugary creamers, syrups, and sweetened alternative milks (oat milk, almond milk, etc.). A sprinkle of cinnamon or splash of vanilla extract can add flavor without sugar.

Will I lose weight during this challenge?

• I can’t make promises because it depends on other factors, but almost everyone that completes this challenge loses weight. Cutting sugar not only boosts fat-burning, but it also reduces bloating and water retention, so you may notice your clothes fitting better even in the first few days of the challenge.

What about sugar alternatives like stevia and monk fruit?

• While sugar alternatives like stevia and monk fruit are technically sugar-free, they are much sweeter than regular sugar—often hundreds of times sweeter. This can keep your taste buds accustomed to intense sweetness, making it harder to break the cycle of sugar cravings. For the best results during this challenge, it’s a good idea to avoid these as well and focus on resetting your palate to enjoy the natural sweetness of whole foods.

Why can’t I have alcohol even if it’s unsweetened like beer?

• Alcoholic drinks often contain added sugars, but even beer and unsweetened liquor negatively impacts our blood sugars. If you want something more exciting than plain water, try sparkling water with lime, other fresh fruits, or crushed mint leaves. 

Why can’t I have dried fruit or fruit juice, but fresh fruit is fine?

• Dried fruit is highly concentrated in sugar and often contains added oils and sugars, making it far less healthy than fresh fruit. Fruit juice, on the other hand, is stripped of fiber during processing, which causes blood sugar to spike more quickly. Fresh fruit provides natural sweetness along with fiber, which helps slow sugar absorption and keeps you feeling full.

Why can’t I include artificial sugars? 

• Artificial sugars can negatively affect our gut microbiome and they're up to 700 times sweeter than regular sugar, both of which leaves us craving more sugar. To actually improve your sugar cravings, it's important to remove artificial sugars completely during the 14 days.

Is dining out possible on a no-sugar diet?

• It's possible, but requires a little extra mental effort. Choose simple dishes like a combination of meat/fish, starchy vegetables or whole grains, and non-starchy vegetables. If you get a salad, ask for olive oil and vinegar or lemon juice, or a savory dressing instead of something sweet like a balsamic/fruity vinaigrette.

Looking for a No-Sugar Meal Plan?

To take the guesswork out of your no-sugar challenge, I created the 10 Day Reset. It’s the perfect thing to get you started. 

You can repeat a few of your favorite recipes until the 14 days is up, or double the Reset for a 20-day challenge if you’re feeling ambitious!

Want More Support?

If these changes feel overwhelming or you feel like you could use more support, check out my Restore Program.

This is my most popular program where I walk you through all the hormone-balancing essentials one sustainable step at a time.

You’ll also get access to:

• Monthly Zoom calls with me
• Helpful handouts and resources
• Weekly checklists to keep you motivated and on track
• An exclusive Facebook community
• Over 75 hormone-balancing, low-sugar recipes
• Lifetime access to medical-grade supplements

With the Restore Program, you'll have the tools and support to create real, lasting changes in your health and feel like yourself again.