the hidden harms of detoxes & sugar-free diets

We’ve all seen the ads:

“Cut out sugar for 21 days!”
“Curb cravings and drop weight fast!”
“Reset your gut with our 3-day detox!”

Social media is full of programs that promise better health, more energy, and smaller bodies—all through detoxing and food restriction. And let’s be honest, those promises can sound really appealing. Who doesn’t want to feel in control of their body, their food, their cravings?

But here’s what those flashy programs don’t talk about: the long-term mental and physical harm they cause. What seems like a quick fix almost always leads to a deeper, more damaging cycle. I know because I lived it.

my personal "detox" spiral

In my 20s, I joined a doctor-supervised ketogenic program where I was weighed and tested several times a week to make sure I stayed in ketosis. Even fruit was restricted if my ketone levels weren’t where they “should” be. I followed every rule. I lost weight quickly. I also lost my period, became anemic, bruised easily, and was constantly exhausted. Physically, I was shrinking. Mentally, I was unraveling—and I didn’t even realize it yet.

Once I reached my goal weight and was allowed to reintroduce fruit, something surprising happened: I couldn’t stop thinking about sugar. Suddenly, I craved candy I had never even liked before—especially red licorice. I felt like I had unlocked some hidden sugar monster inside me. It wasn’t just about eating it. I started hiding it. I was sneaking bulk bags of candy from the grocery store and eating them in secret, ashamed and confused by this behavior.

why restriction leads to obsession

What I didn’t know back then is that this is a totally normal biological response to restriction. The restrict–binge cycle is real—and brutal. When we deprive ourselves of foods we enjoy, our brain doesn’t just forget about them. It fixates. It intensifies cravings. It creates emotional urgency. And when we finally “give in,” we swing hard in the opposite direction—often into bingeing, shame, and secrecy.

This isn’t about lack of willpower. It’s your body trying to protect you. And when you add in perfectionism, praise for weight loss, and external accountability (like the weekly weigh-ins I had), it’s nearly impossible to see the cycle for what it really is: unsustainable, emotionally draining, and not your fault.

the breaking point—and what came next

I spent years trying to regain “control.” I swore off sugar more times than I can count. I threw out candy, made new rules, and recommitted to being “better.” But no matter how hard I tried, the cravings always came back. The binges always returned. And the guilt? Constant.

Eventually, I found something that actually helped me heal: Intuitive Eating

Instead of restriction, Intuitive Eating taught me to give myself permission. I stopped labeling foods as “good” or “bad.” I stopped eating in secret. I let myself eat candy—openly, guilt-free. And slowly, it lost its grip on me. It wasn’t exciting anymore. It was just food.

Today, I have candy in my kitchen. Sometimes I eat it. Sometimes I don’t. But it’s never in secret. And there’s no shame. That’s not control—it’s peace.

there's a better way than detoxing

Detoxes and sugar-free challenges promise control, but they create chaos. They convince you the problem is you, when it’s actually the system. Restriction sets you up for failure—and then blames you for it.

But you can break the cycle. You can learn to trust your body again. You can enjoy sweets without swinging between shame and obsession. Intuitive Eating gave me the tools to do that—and now I help other women do the same.