Here Are The Core Benefits Of Decreasing The Amount Of Sugar Intake:
You’ll have a better digestion. When you quit sugar, you’ll be rewarded with a healthier gut. Quitting sugar is great for your immune system, and you’re able to better extract nutrients from food.
You’ll feel lighter. A big plus of quitting sugar is reduced bloating. You’ll also be consuming fewer calories and have much less food cravings.
You will be able to taste the sweetness in natural foods. When we eat sugar all the time, we lose our sensitivity to sweetness. When you quit sugar, expect to be delighted by the beautiful natural sweetness in healthy foods.
It’s your best defense against diabetes. Eating the right foods and adopting other lifestyle behaviors that promote healthy blood sugar and insulin levels will give you the best chance at avoiding diabetes.
What Are No Flour No Sugar Diets
The no sugar no flour diet has grown to be quite popular over the years, but where did it start? This weight loss program was first developed by Dr. Peter Gott, a medical practitioner, and health columnist. Dr. Gott believed that food with a lot of sugar and flour was why most Americans were unhealthy and overweight.
You can find these components in highly processed foods. He, therefore, argued that cutting down on them would lead to significant weight loss. So you cant eat processed foods that have flour or sugar. What then can you eat? Next, we look at what foods you can and cant eat in diets with no flour or sugar.
Foods that are forbidden in this dietary plan include:
Opt For Naturally Sweet Fruit And Vegetables
As you wean yourself off ‘free’ sugars choose natural sources of sweetness like fresh fruits or naturally sweet veggies such as sweet potatoes. This will help your palate adapt and will keep you energised so you don’t experience a sugar crash. Naturally sweet fruit and vegetables, such as the fresh berries that we’ve used to top the millet porridge in our Healthy Diet Plan, are packed with vitamins, minerals and fibre. Try our inspiring snack and sweet treat suggestions, designed to complement a healthy balanced diet.
What Foods Have Zero Sugar
Refer back to the carb hierarchy above and youll see that vegetables, particularly greens, have little to no sugar, so theyre always a safe bet when youre hungry. Of course, the typical keto-friendly foodsmeats, fish, eggs, cheeses, avocados, and other foods rich in protein and fatare sugar-free. Below is a short list of no- to low-sugar options.
- Animal proteins
- Unrefined oils
- Butter, ghee, cheese
- Whole milk
Remember that sugar/carbs are a big energy source for the body, so, unless youre ready to commit to a very low-carb or keto diet, you shouldnt aim to stop eating carbs entirely. The more active you are, the more carbs you should consume to fuel your workouts, recreation, etc. For instructions on how to set up a lower-carb diet that still permits enough sugars to support an active lifestyle , see the Mod Keto eating plan in our FREE ebook on the keto diet.
Strike Sugar One Day Meal Plan
In 2012 about 56 million people died throughout the world 620,000 of them died due to human violence . In contrast, 800,000 committed suicide, and 1.5 million died of diabetes. Sugar is now more dangerous than gunpowder.
How can you argue with those numbers?
You cant. Sugar can no longer be ignored for what it is as a destroyer of life.
So now youre on the doorstep of making a powerful change quitting sugar for good. Its got you in a grip of wanting thats hard to shake.
Its B I G! Its scary. Its a BEHAG Big Hairy Audacious Goal but youre good for it because how youre feeling right now is unbearable.
You can point your finger at sugar. Blame it hard! Its everywhere and it has sucked the life out of you. You may not have realized it.
Why? Because sugar is in every modern food, and even some you wouldnt suspect. You eat sugar all the time whether you want to or not.
Are you ready to face the challenge?
FACT: The fewer sweets you eat, the less you crave them.
Sugar is for the body as narcissism is for the soul. Both pleasures kill.
And I was slowly killing myself once too. I once had a sugar habit so bad I had gained 84 pounds of unhealthy weight, was borderline diabetic, and experiencing heart issues all while feeling like a sloppy mess. Hypoglycemic events would hit me unexpectedly and suddenly Id be face down in the strawberries at the grocery store.
I was a disaster.
You May Like: Lose 10 Pounds Quickly Military Diet
Day Sugar Detox Meal Plan Overview
The 21-day sugar detox meal plan, as you can understand from its name, is a nutritional program that aims to remove sugar from your diet for 21 days.
The sugar here is not only the white sugar we know very well, of course.
In addition to white sugar, it also means avoiding all sugars such as brown sugar, cakes, cookies, chocolate, which contain all these refined sugars.
A sugar-free lifestyle becomes a necessity especially if you have a high amount of sugar in your blood.
Wait You Can Keep Dark Chocolate
Sure! Going sugar free can mean whatever you want it to mean. For us, it has meant figuring out how to cut out the sugar that doesnt make us feel good without dreading meals, feeling deprived, or setting ourselves up to fail.
To help with this process, you can create a Sugar Free Plan that is specific and unique to YOU.
What you can think about:
- What will help me feel my best?
- What sweet foods can I enjoy that will also provide nutritional benefit?
- What will make this a sustainable, realistic, and happy experience for me?
For example: sushi rice is made with sugar but maybe you decide that a Friday night spicy tuna roll is something that feels good to you, so you eat it.
Another example: maybe eating a lot of bread just makes you crave more sugar, so you watch out for bread for the month in addition to other sugars.
Its easy to want someone else to make the rules for a challenge like this, but we really dont want to do that with Sugar Free January. Instead, it is about thinking about your sugar consumption what feels good, what doesnt and getting back to the foods that really bring out your best AND bring you joy. Remember, at the end of the day: make your own choices.
Recommended Reading: 0 1 2 3 Diet
Does Nosugar Diet Help Lose Weight
No-sugar diet promotes weight loss. Although this may be true, this diet is not a complete solution for weight loss. To achieve the weight loss goal, its important to lead a healthy lifestyle that includes a well-balanced nutrition plan and regular exercise. Along with the elimination of added sugar from your diet, its important to carefully track your daily calorie intake.
What Is The 7
Lets not get this twisted. This aint gonna be a low carb or keto meal plan where you quit grains and legumes and fruit. Were still gonna eat all those healthy foods, but heres what well be getting rid of:
- honey and maple syrup
- all types of natural or refined sugar
- all chocolate, even the darkest ones out there
- other types of sweeteners and sugar that arent natural and have no fiber in them
The goal here is to simply reset those tastebuds. Believe me, if you do this for a week and try a regular chocolate bar youll find it overly sweet and disgusting. Youll also discover that the sugar thats in fruit is more than enough to satisfy a sweet tooth.
Don’t Miss: Best Diet For Women In 30s
Add More Flavor Without Adding Sugar
Removing sugar from your diet doesnt mean eliminating flavor. Look to spices, seasonings, and other natural ingredients to add some variety to your meals.
For example, drop a cinnamon stick into your cup of coffee or sprinkle the spice onto a cup of unflavored yogurt.
Vanilla is another option. The extract can add a delicious flavor to the foods you used to sweeten with sugar, and you can use the whole bean to brew iced coffee or tea.
/ Read Labels And Use Calorie Counting Apps
Sometimes sugar is hidden in unexpected products. In most cases, we consume sugar unconsciously it is added almost everywhere. Food producers try to mislead us by adding “natural sugars” in the form of fruit sugars, maple syrup, and honey. But anyway, It’s all sugar! Even when it’s natural. But it doesn’t mean that we have to refuse it at all. Our body still needs natural sugars. The perfect solution to control natural sugars intake is to use calorie counting apps like Yazio, LifeSum, or FatSecret. These apps tell you what is the proper combination of protein, fat, and carbohydrates for you by entering your personal details. You simply record everything you eat, and as it has most of the products in the database, the app will show your daily nutritional balance. You will see if you can have another apple, some maple syrup, some sugar-free orange juice, and a sugar-free protein bar without feeling guilty.
Read Also: What Diet Pill Was Taken Off The Market
One Of Her Best Tips For Tackling This Or Any Other Meal Plan Figure Out What Type Of Person You Are When It Comes To Trying New Things
“Think back to the last time you accomplished a goal whether it was food-related or not,” says Jones. “And ask yourself: What helped you get there?”
If you’re internally motivated, maybe that means tracking your habits via a productivity app, bullet journal, or quick to-do list. If you’re externally motivated, maybe you team up with friends and help each other out along the way.
Once you know what motivates you, says Jones, you’re more likely to stay focused and meet your goals whether that’s cooking at home more often, cutting back on added sugar, or something else entirely.
How Having A Sugar Free Diet Can Help You Lose Weight
To lose weight, you have to be in a calorie deficit. Consuming lots of sugary foods such as processed and mass-produced foods including juices, cooking sauces and condiments that contain fructose can make this process harder, since these foods also tend to be high in calories. When consumed, this type of sugar increases your hunger leading to a craving for more food. Nutritionist Dee says, The hormone leptin helps the body to regulate hunger and alerts you when to stop eating but consuming fructose in excess confuses this natural process.
That being said, health and lifestyle coach Ryan Hodgson warns that we need to stop demonising sugar and seeing it as the enemy. Instead, he says, We need to become aware that actually often nutritional related health problems stem from overconsumption of calories as opposed to too much of one specific nutrient.
It happens to to be that those who over consume on calories often eat a high carbohydrate diet because carbs arent as satisfying as the other macronutrients . Correlation doesnt necessarily mean causation, particularly in the instance of more sugar in the diet and poor health. Its more the overall eating habits.
Also Check: Keto Diet Meal Plan For Diabetes Type 2
Learn The Code Names For Sugar
Sugar has many sneaky aliases, and youll need to learn them all to completely remove it from your diet.
A general rule of thumb is to look out for ingredients ending in ose these are usually forms of sugar.
- hot chocolate
- tonic water
Cocktails and after-dinner liqueurs are also high in sugar. Wine, even if its dry, contains naturally occurring sugar derived from grapes.
How Hard Will It Be
Honestly, this is my favorite part: it doesnt have to be super hard.
Let it be known: I eat my fair share of sweet things, and even so, whenever I go sugar free I always find myself so surprised at how GOOD THE FOOD IS. Were talking about creamy curries, spicy taco bowls, tangy salads, and velvety soups. Things you would want to make even if you were not going sugar free.
My number one goal with Sugar Free January is to make this a REALLY DELICIOUS, happy, feel-good experience for you.
Remember: this year, Sugar Free January starts on January 6th!
Our first recipe post will be out on January 6th the first Monday of the month to get you kicked off with something yummy, vibrant, and wholesome!
If you want to receive recipes and create your meal plan before then, be sure to sign up to download our Sugar Free January Starter Pack.
Have you gone sugar free before? Are you ready to take on the challenge with us this year? What are your questions? Wed love to chat in the comments!
Recommended Reading: What Is Gluten Free Diet For Weight Loss
While Some Of These Tools Can Help A Lot Of It Is Mind Over Matter
“The most important thing when doing a sugar cleanse is to take it one day at a time,” says Seti. “Simply focus on getting through the day ahead of you before focusing on the next. Each day’s success will build on the one before it. And if you struggle or don’t succeed immediately, each day represents an opportunity to try again.” In other words: If you slip, don’t sweat it. The fact that you’re even trying is an accomplishment in itself.
And if you’re ever waning on motivation, think back to your initial goalseven write them down so you have the constant reminder. “Maybe you are looking to lose weight, improve your skin, or stop mood cycling,” says Maguire. “Whatever the reason, figuring out your goals will help you through this challenge. Anytime you feel like stopping or giving up, come back to why you started this in the first place, and it will give you the motivation to keep going or continue beyond your original timeline.”
Whats The Difference Between Natural And Refined Sugars
Sugar is a simple carbohydrate that is used by our body for energy. Natural sugars can be found in fruits and dairy products. Foods with natural sugar are important for our overall health as they provide essential nutrients, antioxidants, and vitamins.
Usually, refined sugar can be hidden in packaged condiments, dips, salad dressings, deli meat, crackers, flavored yogurt, tomato sauce, and salad dressing. It comes from sugar cane or sugar beets, which are processed to extract the sugar. Its important to limit your consumption of refined sugars as they can lead to severe health problems like obesity, diabetes and heart disease. Not to mention, refined sugar leads to the storage store of excess belly fat and weight gain.
Recommended Reading: 10 Kg Weight Loss Diet Chart
Ways To Eat Healthy On A Diabetes Diet
Choose carbohydrates that are rich in fiber, such as whole grains, starchy vegetables such as sweet potatoes, low-fat dairy such as Greek yogurt, and low-glycemic index fruits such as berries. Most people benefit from eating around 30 to 45 grams of carbohydrate per meal, and 15 to 20 grams per snack, but this will depend on your blood sugar control, physical activity, and weight among other individual factors. It’s always a good idea to meet with a registered dietitian or certified diabetes educator to determine how many carbohydrates are right for you. Keep in mind that every gram of carbohydrates contains about four calories. Therefore, if you are eating 45 grams of carbohydrate per meal, and 30 grams per snack, you’ll be ingesting 660 calories from carbohydrates per day.
Sarah Pflugradt Ms Rdn Cscs
Many diet trends have you severely restrict sugar and carbohydrates or ditch them altogether. But because many beneficial foods like fruits, veggies and whole grains contain these nutrients, is a strict no-carb, no-sugar diet the way to go for weight loss or health?
Video of the Day
If you’re thinking of starting a no-carb, no-sugar diet, read on for what you need to know.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? to easily track calories, stay focused and achieve your goals!
Also Check: Diet Pills That Burn Fat Fast
Drink Plenty Of Pure Water
Water is essential for the normal functioning of human body. Water improves the condition of nails, skin and hair, it improves digestion and lowers blood pressure. Whats also important for the no-sugar diet is the fact that water speeds up your metabolism, which increases your chances of building the body you strive for. The recommended water intake is 2700 ml for adult women and 3700 ml for adult men.
Healthy Meal Plan For Weight Loss
This 5-day sample meal plan for weight loss is all about eating more, not less.
You learn about lots of healthy, filling meals and snacks that can help you not only weigh less but also feel your very best.
This healthy meal plan for weight loss includes all kinds of satisfying, hunger-curbing foods like Salmon with Sweet Chili Sauce, sweet potatoes, and hearty Italian-style soups.
Soft Drinks And Sodas
You consume a lot of empty non-nutritional calories when you drink a lot of soft drinks. When youre on a sugar-free diet, water and non-sugary options must remain your drinks of choice.
With all these dietary restrictions, you may ask and rightly so whether this diet plan is ultimately safe for your health. Next, we look at the health impacts this type of diet will have on your body in the long run.