People love sugar.
To some, there’s nothing better than a taste of decadent sweetness in the food they eat. And to make it clear, sugar isn’t all that bad. However, no sugar diet is now a popular way to live a healthy lifestyle, sugar consumption excess will cause significant health problems, such as weight gain or type 2 diabetes. 【1】
The problem lies in most people unaware that they are consuming more sugar than they realize.
The USDA recently established guidelines that limit added sugar intake to 10% of total energy intake around 50g; PMC report shows that a 20% reduction in sugar will reduce the risk of obesity and coronary heart disease, etc. So that’s why we’re talking about a No sugar diet benefits and how to get started.【2】
What is a No Sugar Diet?
A no sugar diet, also known as the sugar-free diet, it generally refers to a sweet food containing no sucrose (cane or beet sugar), glucose, maltose, fructose, etc. Typically, involves added sweeteners and processed sugars that are mixed with food, such as:
- Sugar (Brown Sugar, Corn Sugar)
- Syrup (Corn syrup, fructose syrup)
- Sucrose and even,
Although honey contains many nutrients since it is natural sugar, it can still be considered ‘sugary’ if not consumed in moderation. And if you’re heading for a no sugar diet, it leaves no room for exemption, even if it is honey. To get the point across, sugar is sugar.
However, there is a fine line between the sugar in a candy bar instead of the sugar you find in whole foods such as milk and fruit. Processed sugar or additives can be unhealthy due to the excessive amount of it sometimes loaded into food. It can make people over-consume sugar without a shred of awareness in the first place.
Researchers at the University of Minnesota have found that sugary foods cause a chemical effect in the brains of animals similar to addictive drugs such as cocaine, whether this reaction constitutes a technical addiction is debatable.【3】
That’s why removing added sugar from your diet can indeed significantly improve your health, which we will further discuss later on. First, we should discuss everything you need to know involving this diet, starting with what food to eat.
Added Sugars vs. Natural Sugars
There’s a vast difference between added sugars and natural sugars.
Let’s start with Natural Sugars, which can be technically found in fruit and are naturally occurring. They have the added benefit of containing fiber and antioxidants. Many health benefits come with natural sugars. It’s not at all harmful to indulge in it but only in moderation.
On the other hand, added sugars are unfortunately a prominent ingredient to nearly every food made in the market. To be specific, processed or refined sugars are commonly used in different food products. From desserts, beverages, and even snacks contain a load of added sugar brimming with empty calories.
Eating added sugar increases the risk of a variety of chronic diseases, including obesity and cardiovascular disease, as well as cognitive decline and even some cancers.【4】
Before you embark on a sugar-free lifestyle, you should distinguish one from the other to help you better understand what and what isn’t right for you; only then can you identify the foods that can help you in your diet and the foods you should stay away from.
How to Cut Out Sugar?
You should reduce your sugar intake whenever you can, especially if you have been diagnosed with diabetes, and tracking your sugar intake is an important part of a healthy lifestyle
The added sugars in desserts, drinks and candy can lead to weight gain and spikes in blood sugar levels.
However, it may be easier than you think to cut down on sugar. So, how to cut sugar out of your diet? Here are 10 tips will tell you how to start step by step.
10 Tips How to Start a No Sugar Diet?
It’s hard for most of us to change someone’s lifestyle in a day or a few days. We have to start slowly, and making a diet plan that you can stick to is the most important.
The first step is to gradually reduce your sugar intake and let your taste buds get used to it. It can be a big challenge, but you must adapt to a less sweet approach and gradually reduce your sweet tooth.
During this time, if you can’t resist the temptation of sugar, you can try adding more fruit and plain yogurt to your diet, as they are rich in nutrients and fiber. As your sugar cravings diminish, you can make small changes to your diet to reduce your sugar intake.
Getting started on a no sugar diet right now.
1. Start Gradually
Getting rid of sugar entirely from your diet isn’t an immediate process. Mostly if your body has been so used to consuming it every day, it’s best to start slow. You don’t have to cut sugar off from your system right away. Baby steps. Start by decreasing your sugar intake. Try exchanging sweets for healthier alternatives such as fruits directly until you’ve finally reached a point where your body is comfortable enough to sugar-free conditions.
2. Purchase Whole Foods or Sugar Free Foods Alternatives
When you’re trying to lose weight or cut back on sugar, purchasing whole foods is the way to go. They contain fewer preservatives and void of any unhealthy additives that may pose harmful risks to your body. You can also purchase sugar-free foods alternatives in the market today. The grocery has a diverse selection of goods that can give you more options to be best suited to your diet.
3.Devise a Proper Meal Plan
It’s always important to plan, and creating a sugar-free diet plan will help keep you right on track with your diet. It keeps you from skewing or succumbing to temptation if you have it on paper or ready-made to be reheated in your refrigerator. Furthermore, it’s best to be prepared and have your goals and plans set to secure your diet’s success.
4. Drink More Water
It might sound like a broken record, but again, drinking water like lemon water is essential. Hydrating yourself at all times can help quell those sweet-treat cravings and help your body’s circulation, regulate your blood pressure, and even aid with any symptom that has to do with sugar withdrawal.
5.Increase Intake of Healthy Fat
Exchanging your cravings for sugary treats with some healthy fats can help feed your need for satiation. You can direct your satisfaction elsewhere, and chewing on some healthy nuts such as almonds, Avocado, and even fatty fish such as salmon can help divert your cravings elsewhere.
6.Always Check Sugar on Food Labels
In our daily life, people often need to go to the supermarket to buy all kinds of food, whether adults or children eat, many people may ignore the label on the various food bags, perhaps those products are hidden in the fact of sugar. Always check the ingredients list and pay special attention to other words used to describe added sugars, such as sucrose, glucose, fructose and maltose.【5】
7.Don’t Let Emotions Rule Your Eating Habit
Sugary treats such as chocolate are often things people run to for comfort whenever they experience stress, people don’t know negative emotions may lead to trigger overeating-special at night.
Because Sugar increases the happy hormones in your body, but using it as a coping mechanism for anxiety is a destructive way to cope.
It’s best to change and start employing self-control and not let emotional eating get the best of you and find solace elsewhere, and plus, you must stop to overeating at night.
8.Don’t Forget the Sugar Code
Many manufacturers use confusing codes when producing foods that contain sugar, so it’s important to learn the sugar code, finds out as much as you can to remove them from your diet. Here are some of the most common examples.
- ethyl maltol
- Sugar cane
- Concentrated juice
- Corn sweetener
- rice, corn, maple, and malt
9.Avoid Sugar soft Drinks
- milk tea
- fruit juices
- flavored coffee
- flavored milk
- Iced tea
- Orange fruit
- Sweet chocolate
- tonic water
10.Get Enough Nutrients from Vegetables
In addition to fruits, vegetables with low sugar are also important for our health, it can be a simple replacement for many fruits. Here are some examples of low sugar.
- Celery, nori, pumpkin, lettuce, spinach, asparagus lettuce: 1-2g sugar per 100g vegetables
- Beans, radishes, amaranth: 4-6g sugar per 100g
- Cucumbers, squash, and tomatoes: 2-3g sugar per 100g
You can add the proportion of vegetables and fruits in your daily life according to your needs.Talk to a nutrition expert about your diet plan, find the best one for you, and stick to it.
Is a No Sugar Diet Healthy or Not?
About 15 percent of the calories in an American adult’s diet come from added sugar, experts agree that people are eating too much of it, contributing to the obesity epidemic, so that reducing sugar intake even and eating a healthy diet may help people lose weight and reduce their risk of disease. 【6】
For instance, it will help you :
- Prevent Obese, type 2 Diabetic, and Coronary artery disease
- Improve Hepatic Steatosis, NASH
- Prevent Hyperlipidemia and Cardiovascular disease
The Benefits of a No Sugar Diet on You
What exactly happens to your body once you undergo a sugar-detox?
Let’s say that undergoing a no sugar diet would be more challenging than you might think and would affect your body drastically in more ways than one.
You might feel okay with a sugar-free day or two, but as it prolongs, your craving for a quick sugar-fix would only amplify. The first phase of your diet, which is weaning yourself off of it, can certainly be the most challenging phase of this whole diet method.
Robert Glatter, a medical doctor, whose research suggests stopping your sugar consumption suddenly has similar effects to drug withdrawal symptoms. Headaches, exhaustion, fatigue, and irritability are all to be expected.
So you better prepare yourself for the onset of mood swings since your body has been so used to sugar that your body is bound to react, especially in the first week.
Do you know that excessive sugar intake can cause inflammation? And processed sugar specifically causes acne to the skin. Eliminating sugar out of your system might have this excellent perk of giving you a clearer complexion than before.
A diet with a high concentration of refined or processed sugar such as candy bars and cookies can trigger inflammation on your skin, resulting in bad wrinkles, sagging, and acne. Doing a no sugar diet will make your skin and body thank you much in the future.
It might not be something that would come to mind, but sugar does affect your quality of sleep. And being able to eliminate it from your system can do wonders for you to sleep more comfortably.
It is because high levels of consuming sugar additives reduce the degree of slow-wave sleep. Eating less or no sugar can help reduce those night terrors and help you sleep comfortably through the night.
Weight loss is by far the most useful thing a no sugar diet can give you. Eliminating sugar from your daily diet can help save you from putting on weight. Sugar contains total calories. This sole reason is enough to put you off from eating sugar excessively. Cutting back on your sugar is a sure way to help you lose your belly fat along with proper diet and exercise.
Can You Eat Fruit on a No Sugar Diet?
Fruits contain naturally-occurring sugars. While this might seem something, you need to contemplate heavily about, obliterating fruits from your diet might not be a good idea.
It’s something you have to think twice about. Unlike some natural sugars such as honey, fruits are packed with essential nutrients and vitamins needed to maintain a healthy body.
What Fruits Have No Sugar?
Unfortunately, fruits and sugar come in a package. There’s arguably no fruit in the world that doesn’t contain a bit of sugar in it. However, certain fruits are low in sugar content:
What to Eat on a No Sugar Diet?
You still have to follow a well-balanced diet of protein, carbs, fat, and fiber.
There are a ton of sugar-free options in the market today. Just because you’re on a no sugar diet doesn’t mean you would have to deprive your body of all the necessary nutrition it needs to stay healthy.
As much as sugars can be found in almost any food these days, here are the types of food you can eat that are void of sugar.
No Sugar Diet Food List:
- Vegetables rich in fiber such as Spinach, lettuce, and Celery
- Protein such as Chicken, Pork, Fish, and Beef
- Vegetable-based noodles
- Spices such as Bell pepper
- Beverages such as Tea, Coffee, and Water
- Nuts and Seeds
To give you a better idea of what form of No Sugar diet you’ll go for, here are some types of zero sugar diet you can implement:
No Carb No Sugar Diet – This method eliminates carbs that are high in sugar content. Any food from baked pastries, pasta, and soda.
No Sugar No Starch Diet – You’ll have to avoid eating any food made from flour or grains. Anything from bread, crackers, and even rice.
No Salt No Sugar Diet – Too much sodium is as bad as too much sugar. So it would do wonders for your body to eliminate both of them at once. Foods that are typically high in sodium are hotdogs, chips, and cup noodles.
No Added Sugar Diet – This involves food containing added sugar content and can be found in plenty of desserts and beverages today. Sodas, fruit juices, donuts, and ice cream are typical foods caked with added sugar.
10 Days No Sugar Diet Plan
If you’re up for the challenge or want to try out a sugar-detox then try and follow these foods with no sugar below:
Poached egg, Sliced Turkey with Grilled Tomatoes
Baked Salmon, seasoned with garlic and pepper with a side of chopped tomatoes and kale
Grilled Chicken breast with mixed greens and chopped peppers
Snack: Unsalted mixed nuts
Whole Wheat Crackers, 2 Hard-boiled egg, and unsweetened tea
Roasted Chicken with bacon served with mixed vegetables on the side.
Stir-Fried Prawn drizzled in lemon, pepper, and salt to taste with a side of granary bread.
1 Boiled egg with a slice of granary toast
Grilled low-fat burger with tomatoes and shredded cabbage with vinaigrette dressing on the side
Grilled Steak with a side of tomatoes and mushrooms
Toasted Muesli with 200g of skimmed milk
Baked Salmon Fillet with a side of vegetable greens
Whole wheat macaroni with tuna and a side of vegetable salad. Parmesan cheese for garnish
½ Avocado with 1 Slice of Sugar-free whole wheat bread
Baked Cod with a side of carrots and peas
Cheese and Spinach Omelette
Eggs Benedict with 1 slice of wholemeal toast
Chicken breast fillet with salad greens
Smoked Salmon with Whole Wheat Spaghetti
Scrambled Eggs mixed with mushrooms, peppers, spinach, and tomatoes
Grilled chicken salad with walnuts, dressed with vinegar and extra virgin olive oil
Roast Beef with kale and green beans
Low carb quiche biscuits with bacon and a slice of Avocado
Egg salad with vinaigrette dressing
Chicken Paillard with a side of roasted asparagus, drizzled with vinegar and olive oil
Pan-seared Steak with Bell Peppers and Pickles
Vegetable Turkey Wrap, with tomato, onions, and a slice of cucumber drizzled with spicy mustard
Chicken skewers with unsweetened peanut sauce with a side of grilled artichoke and tomatoes
Scrambled eggs with shredded bacon and salsa
Seafood Risotto with salad greens
Grilled salmon with a side of roasted rosemary vegetables
No Sugar Diet for Kids
Kids love their sweet treats.
There’s no doubt in mind how most kids today cannot get through a day without their sweet-fix. However, this can be a growing problem that leads to younger and younger kids being overweight.
And if your kid is struggling with quitting sugary treats, then it’s time to make changes for them in your own hands.
You can start by slowly weaning them off of sugary food. Try swapping cookies and chocolate desserts for fruits. It may get difficult at first, and they might throw a fuss, but they’ll eventually get used to a healthier lifestyle.
It’s never too early for a kid to start eating healthy, so why not start by decreasing their sugar intake or let them go on a no sugar diet?
Can You Lose Weight on a No Sugar Diet?
No sugar diet weight loss is possible.
Sugary food and treats are one of the leading causes of obesity and diabetes. For one thing, they hold no benefit aside from being a calorie-filled, energy kicker and stress reliever.
Eating sweet foods is scientifically proven to trigger the pleasure sensors in our brains. This can often lead people into an addictive habit of consuming excessive amounts of it. If you aim to lose weight, sugar is one of the main things you should avoid consuming.
So, the goal of cutting back on foods and drinks with added sugars should be part of every weight loss challenge.
Banishing sugar additives from your life does significantly help you lose weight. It’s a fact how over-consumption of sugar can make you put on the pounds, cripple your metabolism, and make you eat more. So not eating sugar should be enough to get a fit body, right?
Well, it can help you, yes. But is it the answer to your weight problems? No. Weight loss involves not only cutting back unhealthy eating habits but exchanging it with healthier choices. Healthier meals, balanced macros, and working out are essential tools that can effectively make you lose weight.
The Bottom Line
Cutting out sugar from your diet helps you in more ways than one. Now, is it for everyone? And if you are asking if it is something anyone can do, then the answer is yes. However, is it the best form of weight loss diet out there? Not exactly.
There are various weight loss methods out there that you can do to pursue a healthier and more well-rounded lifestyle. The no-sugar diet is just one of the most effective ways to cut calories and prevent you from getting overboard with your sugar consumption.
Remember, as long as you eat the right food, remove unhealthy eating habits, and stay consistent in your diet and workouts, you’ll undoubtedly be able to experience the sweet taste of victory in the long run.