5 Steps to a Post-Holiday Sugar Cleansing Detox

Sugar Consumption

The average American consumes an astounding amount of sugar in the course of a day. Many products have enormous quantities of sugar disguised in unfamiliar terms or innocent sounding names.

When embarking on the sugar detox, learning to read ingredient labels will be of prime importance. Sugar hides in most processed food, and statistics show that the average American will consume more than 150 lbs. of sugar in its various forms over the course of one year.


The 5 Steps

1. Know the purpose of doing a sugar cleansing detox and decide to do it.

2. Remove all sugar and simple carbohydrates from diet for 28 days in a row.

3. Proper eating: Stabilize blood sugar, remove unapproved foods and eat the good approved foods.

4. Follow Dr. Bo’s sugar cleansing detox meal plan for 28 days.

5. Take nutritional support to reduce sugar cravings and balance blood sugar.


1st Step: Purpose of a Sugar Cleansing Detox

Excessive sugar consumption can lead to a variety of disorders and diseases. Dr. Bo’s Sugar Cleansing Detox can help counter the negative effects of this substance on the body and restore the body to health.

Furthermore, sugar can be addicting, and many people have come to rely on it for a quick energy or mood boost. Unfortunately, such energy cannot be sustained by the body and a “crash” soon follows, during which the body experiences a worsened fatigue.


2nd Step: Remove All Sugar and Simple Carbohydrates

Begin your sugar cleansing detox by avoiding adding sugar to your drinks and meals, and curb obviously sweet foods like candy bars, pastries, and sodas. Start reading labels on the items in your refrigerator and pantry. Many foods like sauces, condiments, soups, and of course sodas have added sugar. It may masquerade under a different name, but rest assured that any ingredient that ends in ‘-ose’ probably means sugar. This process will likely be quite daunting; as most packaged, canned, and otherwise processed and preserved foods have added sugar.

Sugar increases fat and makes you tired, raised blood insulin levels causes weight gain and insulin promotes the storage of fat; so, when you eat foods high in sugar, you increase fat storage resulting in rapid weight gain. Eating fat doesn’t make you fat, sugar does. Eating too much sugar and carbs 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.

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, causing you to have highs and lows in your energy, and leading to diabetes. Plus reducing sugar and carbs, eating correctly and taking the right supplements can help you trim, increase energy and restore the collagen, luster and beauty to your skin.

If you have been used to eating high sugar foods, it will take time to get used to the less sweet taste. For some people high carbohydrate foods can have the same lifting effect as alcohol and cocaine. Sugar and starch addicts say they feel energized, relaxed or comforted. In fact alcohol is a chemical cousin to sugar. It upsets blood sugar too so avoid it when doing a sugar cleansing detox.

While doing a sugar detox program, do not replace your white refined sugar with artificial sweeteners – this constitutes merely switching one excess for another. Instead, curb your intake of drinks that must be sweetened and drink plenty of filtered water, or try unsweetened green tea. If you have been drowning yourself in sodas and sugar-loaded lattes, this might take getting used to, but you will notice that you will experience a much wider range of tastes once you cut back on sugar (which all basically tastes the same).


3rd Step: Proper Eating: To Stabilize Blood Sugar

When choosing to eat fish, chicken or other high quality protein-rich foods, you will raise your blood sugar levels to normal, because they rise slower and will not peak dramatically like the refined carbohydrates. Most importantly, eating high quality protein foods as well as fat takes a long time to digest; therefore, as you are digesting your food, your blood sugar levels remain steady during the whole process. Your appetite is satisfied, you are no longer hungry and your attitude and disposition are good and balanced.


Foods to Eat

Vegetables are the number one feature on the Sugar Cleansing Detox Meal Plan. You are allowed to eat an unlimited amount of veggies as long as they are on the approved list. Vegetables are beneficial because they have virtually no impact on your blood sugar levels and rich in vitamins, minerals antioxidants and fiber.

Healthy fats are also highlighted because they benefit blood sugar control and prevent cardiovascular disease. Foods containing healthy fats include nuts, seeds, avocado, olives and coconuts. The eating plan also includes lean protein, legumes, whole grains and fresh fruit (in moderation.)


Healthy Sweetener – Stevia

Stevia is a South American herb used as a natural sweetener for centuries and with its steviol glycoside extracts having up to 300 times the sweetness of sugar; stevia has garnered attention with the rise in demand for low-carbohydrate, low-sugar food alternatives. Because stevia has a negligible effect on blood glucose, it is attractive as a natural sweetener to people on carbohydrate-controlled diets. Stevia has a zero glycemic index, zero calories, zero sugar and zero carbs and it has been shown to help normalize blood pressure, aid digestion, handle cravings, balance blood sugar and help kill the bad organisms in the mouth. You can cook and bake with Stevia, pour it on any foods, add it to any beverage, smoothie or shake and use it to flavor your purified water to help replace soda or any other sweetened drink. When you have a sugar craving, just take a sip of your Stevia sweetened water and it will handle the craving. It is great for diabetics.


Dr. Bo’s Approved Foods for Sugar Cleansing Detox (Choose according to blood type)

Follow my Guide to Smart Food Choices to choose your foods. Choose organic when possible.

All Herbs, All Vegetables (except potatoes), Apples, Avocado, Beans, Beets, Blueberries, Brown Rice, Carrots, Cinnamon, Coconut Oil, Eggs, Fish, Garden of Plenty, Goji Berries, Grape Seed Oil, Ground Flax, Lemon and Lime, Lentils, Mixed Berries, Nuts, Olive Oil, Organic Free-Range Chicken, Organic Free-Range Turkey, Organic Grass-Fed Lamb, Quinoa, Pears, Salsa, Seeds, Spices, Stevia, Tomatoes, Unsweetened chocolate (pure cacao bean), Wild Caught Salmon, Yams*            

*Limit to ½ cup per serving


Dr. Bo’s Unapproved Foods for Sugar Cleansing Detox

Agave Nectar, Alcohol, All Fried Foods, All Fruit not on Good Foods list, All Grains not on Good Foods list, Artificial Sweeteners, Breads, Buckwheat, Candy, Cereal, Cheese, Cream Sauces, Dairy, Evaporated Cane Juice, Ezekiel Bread, Flour, Flour Tortillas, French Bread, Fructose, Fruit Juice, Fruits, High Fructose Corn Syrup, Honey, Hydrogenated Oils, Maple Syrup, Millet, MSG: Monosodium Glutamate, Oatmeal, Potatoes, Raw Cane Sugar, Seitan, Soy, Sucrose, Sugar, Tortillas, Trans Fats, Vinegar, Wheat Bread, Wheat Pasta, White Bread, White Flour. White Rice and Yogurt


4th Step: Meal Plan for 28 days   

Use this meal plan as a guide. There is a variety of meals to choose from, so mix it up so you don’t get bored. You can interchange other fish, turkey or vegetables according to the approved food list. It is best to eat every 2-3 hours. This will help re-program your body. When going long periods of time without eating makes your body store fat, and your energy levels drop resulting in sugar craving. During this 28 days, stock your pantry with only the foods on your approved list. Remove all unapproved foods, so you don’t have any temptations. Spices, salsa, and either Celtic or Himalayan salt is fine. Buy organic when you can including your seafood and poultry and buy organic free-range eggs. Eliminate pre-packaged foods, and artificial sweeteners (chemicals are just as bad if not worst then the real thing). Use stevia instead in moderation.

Primarily eat the protein meals and stick in the starch meals only occasionally. You want to make sure you are getting plenty of protein. You burn fat to digest protein. Consume only healthy fats and try to drink a gallon of purified water daily and avoid all chemicals.

Do not starve on this plan!!! This plan is here to help you get off your sugar habit in a hurry. Stick to the plan and don’t give into the sugar cravings in the beginning. Just take a little stevia if you get a craving. It will handle it. The longer you are off the sugar the easier it is. If you find yourself hungry drink more water and you can always increase your protein portions of seafood, poultry or eggs, plus you can always add more vegetables.


For a Healthy Drink anytime throughout the day, blend: 

2 tablespoons of grated ginger

1 lemon, freshly squeezed

7-14 drops of liquid stevia (try one of Dr. Bo’s 4 liquids http://www.drbo.com/liquid-stevia  

8-10 oz. of purified water

Blend until liquefied 

This drink helps improve resistance to infection, providing protection against colds and flus, stimulates sugar and liver detoxification, is a great antioxidant, aid digestive issues such as gas, nausea and indigestion, stimulates circulation, especially to hands and feet, helps reduce blood pressure and bringing blood flow to the surface.  


Fruit Smoothie:

1 Scoop of Dr. Bo’s Garden of Plenty http://www.drbo.com/garden-of-plenty 

1/4 to 1/2 cup of blueberries or mixed berries

8-10 ounces of water 

Place in blender and blend


Vegetable Omelet:

3 egg whites

Mixed vegetables (celery, onions, peppers, mushrooms, garlic)

1 tablespoon of ground flax (Try Dr. Bo’s Golden Flax Meal http://www.drbo.com/golden-flax-meal)


Scramble Eggs with Veggies:

3 egg whites

Veggies: celery, onions, garlic, peppers, mushrooms

Dress with salsa


1 cup of cooked quinoa flakes with cinnamon


Protein Pancake:

1 3/4 cup blanched almond flour

2 organic eggs or egg whites

Or for vegans; whish together and let stand for 10-15 minutes until thick, gelatinous and gloppy

2 tablespoons of ground flax or ground chia seeds and 6 tablespoons of water 

Dash of cinnamon

1 teaspoon of ground flaxseed (Try Dr. Bo’s Golden Flax Meal http://www.drbo.com/golden-flax-meal

1 tablespoon of unsweetened organic almond milk

Place in frying pan and cook like a pancake

Pour over the top of the pancakes Dr. Bo’s Sweet Syrup or Cocoa Syrup (no sugar, carbs or calories)

http://www.drbo.com/sweet-syrup or http://www.drbo.com/cocoasyrup 



1 apple or 1 pear


1 tablespoon of almond butter

4-5 almonds




3 oz. grilled children breast or salmon fillet

2 cups spinach salad with cucumbers, red peppers with extra virgin olive oil and lemon

1 cup of cooked vegetables according to approved list


1/2 sweet potato

2 cups spinach salad with cucumbers, red peppers with extra virgin olive oil and lemon

1 cup of cooked vegetables according to approved list


1 cup of cooked brown rice or quinoa

2 cups spinach salad with cucumbers, red peppers with extra virgin olive oil and lemon

1 cup of cooked vegetables according to approved list

Note: Do not mix protein & starch together, so don’t mix  sweet potato, quinoa or rice with chicken or salmon



Protein snack:

2 tablespoon of almond butter

1 cup of raw vegetables

4-5 almonds

Starch snack:

4 tablespoons of hummus

1 cup of raw vegetables

1 brown rice cake



2 oz. of salmon

1 cup of green vegetables

2 cups of salad with extra virgin olive oil and lemon


3 oz. baked chicken breast

1 cup of asparagus

1 cup sliced zucchini

2 cups of salad with extra virgin olive oil and lemon


1 cup of cooked brown rice or quinoa

1 cup of green vegetables

2 cups of salad with extra virgin olive oil and lemon



Protein snack:

10-15 almonds

Starch snack:

2 brown rice cakes 


Several brown rice crackers unsweetened


5th Step: Nutritional Support

When you cleanse and detox you usually experience sugar cravings, which means you should provide your body with nutritional support, through the use of dietary supplements; this will help restore the levels of nutrients which may be lacking and balance blood sugar. Some important nutrients which can help with symptoms of sugar withdrawal are L-Glutamine, chromium, magnesium, potassium, the B vitamins, vitamin C and Gluco Fit to help balance blood sugar.

Buy the following at your local health food store or what my client use at my clinic online at drbo.com.

Take one 500 mg of L-Glutamine capsule 2 times daily 30 minutes before breakfast and dinner. You may increase each dosage to 1000 mg at breakfast and dinner if you continue to have cravings after seven days. (You can buy at health food store or my L-Glutamine at http://www.drbo.com/l-glutamine.)

Take one .05 mg (50mcg) Chromium 30 minutes before meals 3 times daily. Take one 25 mg of magnesium 30 minutes before each meal 3 times daily. Take one 25 mg 30 minutes before each meal 3 times daily. (You can buy these individually or in my combination Total Trim Daily at http://www.drbo.com/total-trim-daily.)

Take one high potency Vitamin B complex twice daily, one with breakfast and one with dinner. Take one 250 Vitamin C complex twice daily, one with breakfast and one with dinner. (You can buy these individually or my combination Stress B & C http://www.drbo.com/stress-bc.)

Take one Gluco Fit daily with breakfast. You can buy this at your health food store or my version Total Trim Gluco http://www.drbo.com/total-trim-gluco

Buy Stevia at your health food store or try one of my 7 varieties of Stevia; powder, 4 flavored liquid Stevias (pure, vanilla, lemon or orange) or 2 syrups (sweet syrup or cocoa syrup) http://www.drbo.com/catalog/search?keyword=Stevia&x=10&y=9


Eliminating sugar from your diet, especially if you’ve been eating a lot of it, is hard at first. You might feel tired, almost like you’re fighting the flu, and experience headaches. These symptoms should pass after the first couple of days as your body adjusts to your new regime. If, however, you feel shaky, it could be a sign of insulin resistance or hypoglycemia, so make sure to eat enough protein and stick to low glycemic foods, which includes the approved fruits and vegetables.

Dr. Bo’s Sugar Cleansing Detox will aid the body in losing excess weight, controlling sugary sweet cravings, and improving energy levels, as well as substantially lowering your risk for a number of serious medical conditions. Stand firm, as any unpleasantries generally only last a few days and signal that your body must work diligently to cleanse itself of accumulated waste products. You will be happy you did.


Most Commonly Reported Positive Effects AFTER the Sugar Cleansing Detox:

– Fat loss

– Less bloating

– Clearer skin

– Less craving for sugar / food

– Increased sense of taste (healthy food starts tasting better)

– Increased energy

– More consistent energy

– More regular bowel movements

– Increased sense of wellbeing

– Elevated mood/less depression

– Lower cholesterol

– Better sleep

– Old memories / emotions resurfacing


To Your Good Health,

Dr. Bo



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