A free guide to achieving no sugar diet

High sugar intake is one of the causes of numerous health issues. Yes, sugar is one of our body’s primary energy source, but it can cause more harm than good at high intake rates. Hence, the need to regulate or reduce the rate at which we consume sugar.

Deservedly, the no sugar diet has gained notoriety amongst people who are in search of ways to a healthy life. For all the fit pros of a no sugar diet, however, a few things should be considered. In this piece, we shed light on a no sugar diet and how you can work your way through achieving it.

Tips to get started with no sugar diet

Here are vital tips to help you get started with a no sugar diet – you’ll need on your way to cutting out sugar…for good.

  • Read product labels
A free guide to achieving no sugar diet

Once you manage to cut out the most apparent sugar from your diet, you can turn your attention to the products that contain sugar. Reading these labels can help you identify the types of sugars to avoid. However, don’t expect to see the word “sugar” on these labels. Sugar has lots of names, and you’ll find them in different concentrates and syrups. There are over sixty-one other names of sugar on all food labels. However, the standard terms are:

  • Brown sugar
  • Cane sugar
  • Invert sugar
  • High fructose corn syrup or corn syrup
  • Sucanat
  • Honey
  • Beet sugar
  • Evaporated cane juice
  • Maple syrup
  • Rice syrup
  • Demerara
  • Panela or Piloncillo
  • Grape or apple juice concentrate
  • Barley malt
  • Muscovado
  • Turbinado 

It would help if you also took note of any item on an ingredient’s list ending with “-ose,” These are all types of sugars too. Some examples of these ingredients include:

  • Lactose
  • Sucrose
  • Glucose
  • Fructose
  • Dextrose
  • Take things slowly 

You don’t want to work too hard. One of the most vital things to always remember when switching from one diet to another is to do it gradually. Changing from one diet filled with lots of sugar to one without it should be done slowly.

Start by getting rid of the most obvious source of sugar. Some of these apparent foods filled with sugar include (but are not limited to) baked foods such as muffins, brownies, and muffins. Eliminating sugary beverages and candy is a great place to start.

  • Avoid taking artificial sugars.
sugar diet

Artificial sugars are some of the unhealthiest content you can ever take. They are subject to controversy in the food (mostly diet) industry. These fake sugars are much sweeter than regular sugar, though they contain few or no calories at all.

Eating artificial sugars, regardless of whether they contain calories, can trick your body into thinking that it’s eating real sugar. Doing so can intensify your sugar cravings, making it more difficult for you to stick to a no sugar diet.

  • Avoid Simple carbohydrates
A free guide to achieving no sugar diet

Most no sugar diets recommend that people stare clear of simple carbohydrates. These simple carbs include white rice, white flour, and white pasta.

Your body will quickly breakdown the carbs in these foods into simple sugar. The process causes your blood sugar level to rise. However, you can replace these simple carbohydrates with whole grains instead. 

  • Whole foods are your best options.
A free guide to achieving no sugar diet

When you follow a no sugar diet, you should also aim to eat lots of whole foods. Unlike these whole foods, however, processed foods are more likely to contain added sugars or refined ingredients, all of which might be bad for your health.

Some diets that focus on whole foods include the following:

  • Nuts and seeds
  • Vegetables
  • Fish
  • Poultry, tofu, or lean meats
  • Fruits
  • Legumes, whole and unprocessed grains
  • Don’t drink sugar
A free guide to achieving no sugar diet

Though sugar may be easy to avoid in many processed foods, sugar-sweetened drinks remain one of the primary sources of added sugars in any diet. These added sugars include sweetened teas, soda, fruit juices, and sweetened teas.

Replacing these “popular” drinks with coffees without sugar, water, or unsweetened herbal tea can help you stay hydrated without increasing your sugar intake.

  • Plan meals
A free guide to achieving no sugar diet

Sticking to one diet without a plan is difficult. What happens when you feel hungry? You may be more likely to pick a sugary snack if you wish not to have nutritious meals or other healthy alternatives.

How many days does it take you to do both your shopping and meal preparation? For most people, this could take nearly a week. With nutrient-rich, healthy food at their fingertips and ready to go, the temptation to reach for soda or a candy bar lessens.

Sugar-free snacks 

Don’t get it wrong; snacks aren’t bad; you need the right kind of it to help power your way through the rest of the day. It isn’t packed with refined sugars and other unhealthy ingredients. So, take your hands off the cookie jar and ignore all overpriced store-owned protein balls. Try these low-sugar snack recipes. Trust me; you’ll be pissed that you didn’t sooner.

  • Raspberry Chia pot
A free guide to achieving no sugar diet

For a daily dose of ideal gut-health with the delicious Raspberry Chia Pot, the raspberry is your go-to snack. It’s quite hard to believe those little seeds have many benefits, though they pack a powerful punch as far as nutrition is concerned. These chia seeds are an excellent vegetarian source of fatty acids, fiber, calcium, antioxidants, omega-3 fatty acids, and, more importantly, protein.

  • Sweet Potato Brownies
sugar diet

Are you a fan of squeezing veggies into every food? Then, you should try doing so with these Sweet Potato Brownies. The truth is, you won’t even notice they are in there. These snacks are prepared using a slow cooker, making them fudgy and gooey (just like any other brownies should).

  • Choc Chickpea Biscuits
A free guide to achieving no sugar diet

You are probably saying to yourself, “what? Chickpeas in a biscuit?” Well, you heard that correctly! Though it sounds weird, these are all a delicious way to get fiber and protein. Chewy and chocolatey on the inside, these choc Chickpea biscuits are the right healthy snack when you want something sweet and healthy.

  • Banana Bread (Chai Spiced)
A free guide to achieving no sugar diet

Within four minutes, you can whip a nice banana bread, a perfect option when you are strapped for time.

  • Caramel Bar
A free guide to achieving no sugar diet

If you are a sweet tooth like myself, this Snickers caramel bar ticks all the right boxes. With its chewy caramel sauce, dark chocolate, peanut chunks with sea salt – you must admit, it will be hard to stop at one!

  • Jam doughnut muffin
sugar diet

The jam doughnut is made using gluten-free flour coupled with lots of cinnamon to give it a taste. You can then stuff them with Raspberry Chia Jam to provide it with that healthy touch of fiber and top it all off with coconut flour. 

  • Tam Tims
sugar diet

One of the classic favorites, the Tam Tims, will hit the right spot just like the originals did, though it would be without the guilt of trying sweet snacks. And of course, you can sip your tea while at it.

Sugar-free diet plan

It isn’t an exaggeration; giving up sugar for thirty days might be the best dietary overhaul you’ll ever try. It isn’t just it won’t just give you energy. This sugar-free diet plan guide will help you make an informed decision as far as healthy eating goes.

A 10 Day Sugar-Free Diet Plan

The Challenge

  • What to eliminate
  • Refined grains (white rice, pasta, white bread)
  • Juice (green, fruit)
  • Brown and white sugars
  • Agave and syrups
  • Cocktails & beer
  • Prepackaged items plus added sugars
  • Soda and diet drinks
  • What to limit
  • Dark Chocolate
  • Alcohol
  • Legumes
  • Starchy veggies (peas, potatoes, carrots)
  • Fruit
  • Whole grains
  • What you should focus on
  • Clean proteins
  • Leafy greens and other veggies
  • Berries
  • Healthy fats (avocado, nuts, olive oils)

What to do

This plan’s exciting thing is that it offers you the chance to keep your sanity should cravings come knocking. Sweeteners, sugars of any kind, and refined juices and grains should be off the table throughout the week. Don’t take things too hard; you can take a few dark chocolate, whole grains, alcohol (with restraints), and fruits. Here are ways to go about it:

  • Plan ahead
sugar diet

First things first, clean out your fridge, and get rid of any tempting and unhealthy snacks or foods lying around in it, after all, out of sight, out of mind – right? Your best strategy at this point is to plan; eating is nothing like having an impromptu meeting (at least, not thing healthy type of meal).

Hitting the grocery store isn’t the main problem; the tricky part is having a balanced amount of skepticism when picking between prepared or prepackaged foods.

  • The first few days are the hardest.
A free guide to achieving no sugar diet

Getting rid of a habit is not as easy as it sounds – generally speaking, addictions are hard to rid of – and sugar is quite addictive. Studies show that sugar is as addictive as cocaine. You might also experience some withdrawal symptoms, like headaches: fatigue, stomach upset, and irritability. Luckily for you, they’ll all pass, so you have to stick with it.

  • Severe cravings and recognize the withdrawal symptoms
A free guide to achieving no sugar diet

We recommend starting with getting lots of sleep and gentle workouts – they help immensely. On the side, adaptogenic herbs can also help you fill up when you experience loss of appetite and mood swings since they can regulate your cortisol.

Ten days no sugar diet plan.

You’ve probably heard about different diet plans, but right now, we’ll share with you our ten days no sugar diet. The ten days no sugar diet plan promises to give you remarkable results in a few days.  If you didn’t work on your body throughout the year, this 10-day no sugar diet won’t help you get in shape instantly. The plan is made for people who wish to cut down on processed foods.

What you should expect

  • Weight loss
A free guide to achieving no sugar diet

Just as you’ve guessed right now, a 10-day diet plan won’t give you a rapid and extraordinary result. But on the flip side, what this diet plan will help you accomplish is the loss of fat. Keeping up with the diet is a long–term thing, and it will benefit you on a large scale.

  • Getting rid of your sugar cravings
A free guide to achieving no sugar diet

Fighting off this addiction can be challenging; following this diet plan can eliminate the unhealthy cravings when done with it.

  • Restarting the diet regime
A free guide to achieving no sugar diet

Restarting a diet regime is hard; remember, the goal is to resist all sugar cravings. The diet can help put you back on track once again. More importantly, if you were on a no sugar diet before and stopped it, this is an ideal way to put things back in order. Re-establish that drive, start with the diet once again, and you’ll be fine.  

  • Decreased appetite

Due to lower carbs and sugar consumption, you’ll notice your appetite starts decreasing. Some studies suggest low carb diets are packed with lots of beneficial effect on hunger hormones such as ghrelin and leptin. As a result, you’ll experience reduced appetite during your tryout of this low carb diet. 

Here is a 10 days no sugar diet plan you can try out;

10 – days no sugar diet plan
Day 1
Sugar-free breakfast
3-minute microwave eggs topped up with a side of turkey bacon and salsaShakshuka zoodles Egg-in-bell-pepper cups Scrambled eggs with mushrooms, sautéed onions, tomatoes, spinach, and peppersVeggie omelet Two low-carb quiche biscuits topped up with tomatoes or sliced avocado Egg whites and turkey bacon with smoothies and kale, or avocado, almond milk, berries, and spinachTurkey baconSliced avocado with tomato
Sugar-free lunch
Bread-less turkey sandwich Shrimps, egg salad, or chickenGrilled chicken saladChicken vegetable soupChicken or turkey wrapped in lettuceGrilled salmon or grilled chicken
Sugar-free dinner
Steak with a grilled veggies medley or grilled shrimpGrilled salmon with broccoli and roasted cauliflowerBaked chicken or fish with kale chips and green beansRoasted turkey
Day 2
Sugar-free breakfast
3-minute microwave eggs topped up with a side of turkey bacon and salsaShakshuka zoodlesEgg-in-bell-pepper cupsScrambled eggs with mushrooms, sautéed onions, tomatoes, spinach, and peppersVeggie omelet  
Sugar-free lunch
Bread-less turkey sandwichShrimps, egg salad, or chickenGrilled chicken saladChicken vegetable soup
Sugar-free dinner
Steak with a grilled veggies medley or grilled shrimpGrilled salmon with broccoli and roasted cauliflowerBaked chicken or fish with kale chips and green beans  
Day 3
Sugar-free breakfast
Scrambled eggs with mushrooms, sautéed onions, tomatoes, spinach, and peppersVeggie omelet Two low-carb quiche biscuits topped up with tomatoes or sliced avocado. Egg whites and turkey bacon with smoothies and kale, or avocado, almond milk, berries, and spinachTurkey baconSliced avocado with tomato
Sugar-free lunch
Chicken vegetable soupChicken or turkey wrapped in lettuceGrilled salmon or grilled chicken
Sugar-free dinner
Grilled salmon with broccoli and roasted cauliflowerBaked chicken or fish with kale chips and green beansRoasted turkey
Day 4
Sugar-free breakfast
3-minute microwave eggs topped up with a side of turkey bacon and salsaShakshuka zoodles Egg-in-bell-pepper cups Egg whites and turkey bacon with smoothies and kale, or avocado, almond milk, berries, and spinachTurkey baconSliced avocado with tomato
Sugar-free lunch
Grilled chicken saladChicken vegetable soupChicken or turkey wrapped in lettuceGrilled salmon or grilled chicken
Sugar-free dinner
Steak with a grilled veggies medley or grilled shrimpGrilled salmon with broccoli and roasted cauliflower  
Day 5
Sugar-free breakfast
3-minute microwave eggs topped up with a side of turkey bacon and salsaTwo low-carb quiche biscuits topped up with tomatoes or sliced avocado Turkey baconSliced avocado with tomato
Sugar-free lunch
Chicken vegetable soupChicken or turkey wrapped in lettuceGrilled salmon or grilled chicken
Sugar-free dinner
Steak with a grilled veggies medley or grilled shrimpGrilled salmon with broccoli and roasted cauliflowerBaked chicken or fish with kale chips and green beans
Day 6
Sugar-free breakfast
3-minute microwave eggs topped up with a side of turkey bacon and salsaShakshuka zoodles Egg-in-bell-pepper cups Two low-carb quiche biscuits topped up with tomatoes or sliced avocado Egg whites and turkey bacon with smoothies and kale, or avocado, almond milk, berries, and spinachTurkey baconSliced avocado with tomato
Sugar-free lunch
Bread-less turkey sandwich Shrimps, egg salad, or chickenGrilled chicken saladChicken vegetable soup  
Sugar-free dinner
Steak with a grilled veggies medley or grilled shrimpGrilled salmon with broccoli and roasted cauliflowerBaked chicken or fish with kale chips and green beansRoasted turkey
Day 7
Sugar-free breakfast
3-minute microwave eggs topped up with a side of turkey bacon and salsaShakshuka zoodles Egg-in-bell-pepper cups Scrambled eggs with mushrooms, sautéed onions, tomatoes, spinach, and peppersVeggie omelet Two low-carb quiche biscuits topped up with tomatoes or sliced avocado Egg whites and turkey bacon with smoothies and kale, or avocado, almond milk, berries, and spinachTurkey bacon
Sugar-free lunch
Bread-less turkey sandwich Grilled chicken saladChicken vegetable soupChicken or turkey wrapped in lettuceGrilled salmon or grilled chicken
Sugar-free dinner
Steak with a grilled veggies medley or grilled shrimpGrilled salmon with broccoli and roasted cauliflowerBaked chicken or fish with kale chips and green beansRoasted turkey
Day 8
Sugar-free breakfast
3-minute microwave eggs topped up with a side of turkey bacon and salsaShakshuka zoodles Egg-in-bell-pepper cups Scrambled eggs with mushrooms, sautéed onions, tomatoes, spinach, and peppersEgg whites and turkey bacon with smoothies and kale, or avocado, almond milk, berries, and spinachTurkey baconSliced avocado with tomato
Sugar-free lunch
Bread-less turkey sandwich Shrimps, egg salad, or chickenChicken or turkey wrapped in lettuceGrilled salmon or grilled chicken
Sugar-free dinner
Grilled salmon with broccoli and roasted cauliflowerBaked chicken or fish with kale chips and green beansRoasted turkey
Day 9
Sugar-free breakfast
3-minute microwave eggs topped up with a side of turkey bacon and salsaShakshuka zoodles Two low-carb quiche biscuits topped up with tomatoes or sliced avocado Egg whites and turkey bacon with smoothies and kale, or avocado, almond milk, berries, and spinachTurkey baconSliced avocado with tomato
Sugar-free lunch
Bread-less turkey sandwich Shrimps, egg salad, or chickenChicken or turkey wrapped in lettuceGrilled salmon or grilled chicken
Sugar-free dinner
Steak with a grilled veggies medley or grilled shrimpGrilled salmon with broccoli and roasted cauliflowerBaked chicken or fish with kale chips and green beansRoasted turkey
Day 10
Sugar-free breakfast
Sugar-free breakfast
Sugar-free lunch
Bread-less turkey sandwich Shrimps, egg salad, or chickenGrilled chicken saladChicken vegetable soupChicken or turkey wrapped in lettuceGrilled salmon or grilled chicken
Sugar-free dinner
Steak with a grilled veggies medley or grilled shrimpGrilled salmon with broccoli and roasted cauliflowerBaked chicken or fish with kale chips and green beansRoasted turkey

Snacks to consider

  • Carrots, celery with guacamole or salsa
  • Sunflower seeds
  • Celery sticks with almond butter, sunflower butter, or peanut butter
  • Raw or roasted cashews, almonds, or walnuts

The risks and what you should consider

Before opting for a no sugar diet plan, you should consider whether or not you’d love to stare clear of natural sugars. These types of sugars occur in some dairy products and fruits as well. However, the catch is knowing that fruits contain essential nutrients, like antioxidants, fiber, and other health pros designed to protect the body from all sorts of diseases. So, while it isn’t a bad idea to avoid these dairy products, you still need fruits.

Adding whole fruits to your no sugar diet plan is healthful. But if you choose to eat dried fruits, you should do so in moderation and spice things up with varieties. We recommend seeing your doctor before following a no sugar diet plan, most significantly, when you have an underlying health condition.

Conclusion

If you wish to adopt the no sugar diet plan, you should do so gradually – nothing is worth rushing. Alternating between eating sugar on a special occasion or opting for the diet plan might help you cope with the loss of sweetness in your meal as a whole. Cutting back on your sugar intake won’t hurt you; it reduces the risk of different health conditions in the long-term.

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