What is a No Sugar Diet?
A no sugar diet is exactly what it sounds like - a way of eating that eliminates added sugars from your meals and snacks. Many people decide to follow a no sugar diet for health reasons. Consuming too much added sugar has been linked to weight gain, heart disease, diabetes and other chronic illnesses.
On a no sugar diet, you avoid foods like sodas, candy, ice cream, cakes, cookies and other desserts that contain added sugars. You also have to be careful of "hidden" sugars that lurk in foods like bread, pasta sauce, salad dressings, ketchup and more.
When scanning ingredient lists, watch out for sugar disguises like high fructose corn syrup, evaporated cane juice, dextrose, maltose and more. Going on a no sugar diet forces you to rethink the way you eat and can lead to better overall nutrition.
Benefits of a No Sugar Diet
Here are some of the main benefits associated with following a no sugar diet:
- Promotes weight loss
- Improves heart health
- Stabilizes blood sugar
- Reduces inflammation
- Increases energy
- Improves dental health
Quitting sugar is one of the most powerful things you can do to transform your health. Even a short-term no sugar diet can provide great benefits if you stick with it.
14-Day No Sugar Diet Meal Plan
To help you succeed, here is a sample 14-day no sugar diet meal plan filled with healthy, nourishing foods that don't contain any added sugars:
Day 1
Breakfast: Veggie omelet with spinach, mushrooms, onions and feta cheese. Berries.
Lunch: Taco salad made with ground turkey, lettuce, tomatoes, cheese, salsa, guacamole.
Dinner: Honey mustard salmon, roasted Brussels sprouts, wild rice.
Snacks: Full fat Greek yogurt with cinnamon. Hardboiled eggs.
Day 2
Breakfast: Nut butter and berry smoothie made with spinach, almond milk, protein powder, almond butter, and berries.
Lunch: Chicken wrap with lettuce, tomato, avocado, cheese, mustard.
Dinner: Veggie stir fry with broccoli, bell peppers, onions, carrots, snap peas, and teriyaki sauce.
Snacks: Celery with natural peanut butter. Kale chips.
Day 3
Breakfast: Scrambled eggs with turkey, spinach, and cheese. Grapefruit.
Lunch: Big salad with greens, grilled chicken, avocado, nuts, balsamic vinaigrette.
Dinner: Spaghetti squash with meatballs and marinara sauce. Side salad.
Snacks: Apple with nut butter. Cottage cheese.
Day 4
Breakfast: Greek yogurt bowl with berries, chia seeds, walnuts, and cinnamon.
Lunch: Leftover spaghetti squash with meatballs. Carrots and hummus.
Dinner: Chicken fajitas with peppers, onions, lettuce, pico de gallo, guacamole.
Snacks: Smoothie made with almond milk, protein powder, peanut butter, and banana. Hardboiled egg.
Day 5
Breakfast: Veggie omelet with peppers, onions, spinach, and cheese. Berries.
Lunch: Chicken Caesar salad with romaine lettuce, chicken breast, Parmesan cheese, avocado.
Dinner: Pesto salmon with roasted asparagus and quinoa.
Snacks: Trail mix with nuts and seeds. Carrots and celery with hummus.
Day 6
Breakfast: Coconut milk yogurt with nuts, chia seeds and fruit.
Lunch: Tuna salad over greens with tomato, avocado.
Dinner: Turkey chili with butternut squash.
Snacks: Guacamole and veggies. String cheese stick.
Day 7
Breakfast: Veggie scramble with kale, bell pepper, onion, mushrooms, cheese.
Lunch: Burger salad with lettuce, tomato, burger patty, avocado.
Dinner: Chicken coconut curry with cauliflower rice.
Snacks: Roasted chickpeas. Apple with almond butter.
Foods to Eat on a No Sugar Diet
Focus on eating whole, unprocessed foods like:
- Vegetables
- Fruits
- Lean proteins
- Eggs
- Fish and seafood
- Beans and legumes
- Nuts and seeds
- Healthy oils
- Whole grains
- Herbs and spices
- Unsweetened dairy
Healthy Proteins
Get your protein from foods like:
- Chicken
- Turkey
- Beef
- Pork
- Fish
- Tofu
- Tempeh
- Eggs
Choose unprocessed, plain varieties whenever possible.
Smart Snacks
Satisfying snacks that are naturally sugar-free include:
- Veggies and hummus
- Apple slices with nut butter
- Hardboiled eggs
- Greek yogurt
- Berries
- Cottage cheese
- Kale chips
- Nut and seed trail mix
Combine a healthy fat and fiber to curb cravings.
Beverages
Stay hydrated with:
- Water
- Unsweetened tea
- Black coffee
- Sparkling water
- Nut milk
- Unsweetened coconut water
Avoid sugary drinks like soda, juice, sweet tea, sports drinks, flavored lattes and other high-calorie beverages.
Foods to Avoid on a No Sugar Diet
Here are some of the main foods and ingredients you'll want to limit or avoid altogether on a no sugar diet:
- Candy
- Soda
- Fruit juice
- Cakes
- Cookies
- Pies
- Ice cream
- Sweetened yogurt
- Breakfast cereals
- Flavored oatmeal
- BBQ sauce
- Ketchup
- Salad dressings
- Canned soups
- Flavored nuts
- Dried fruit
- Processed snack foods
- Canned fruits packed in syrup
- Jarred pasta sauce
- Flour tortillas
- Bread
- Flavored milk
- Sweetened nut milk
Read labels carefully and avoid products with sugar, corn syrup, honey, maple syrup, evaporated cane juice, dextrose and other sweeteners.
Watch Out for Hidden Sugars
Added sugars can sneak into foods you may not even consider sweet like pasta sauce, salad dressing, yogurt and condiments. Get in the habit of reading nutrition labels so you know exactly what's in the products you buy.
Limit Natural Sugars Too
It's not just added sugars you need to watch out for. Some people on a no sugar diet also limit foods that contain natural sugars like fruit and dairy. Enjoy these foods in moderation to reduce your overall sugar intake.
Tips for Success on the No Sugar Diet
Here are some tips to help you stick to a no sugar diet:
- Meal plan and meal prep - Having healthy meals and snacks on hand makes sugar temptations less likely.
- Read labels - Get in the habit of checking ingredient lists so you know what's in your food.
- Choose whole foods - Focus your diet on unprocessed, nutrient-dense foods without added sugars.
- Manage cravings - Stay satisfied by eating balanced meals with protein, fat and fiber at each meal.
- Hydrate - Drink plenty of water and other unsweetened beverages.
- Replace sugary desserts - Try berries with whipped cream for a lower sugar dessert option.
- Satisfy your sweet tooth with natural sugars - Reach for a piece of fruit when you want something sweet.
- Ask for substitutions when eating out - Request dressings and sauces on the side.
- Transition slowly - Cut back on sugar gradually so you don't shock your taste buds.
- Focus on how you feel - Pay attention to how your mind and body respond without all the added sugar.
Healthy Sugar Alternatives
If a dish needs a little sweetness, you have some healthy options on a no sugar diet, like:
- Unsweetened applesauce
- Banana
- Dates
- Pure maple syrup
- Raw honey
- Coconut sugar
- Stevia
- Monk fruit
- Dark chocolate
- Cinnamon
- Vanilla extract
- Almond butter
Use these in moderation to add a touch of natural sweetness when needed.
Potential Challenges
Making big changes to your diet can be difficult. Here are some common challenges when starting a no sugar diet and how to overcome them:
- Cravings - Be prepared for intense sugar and carb cravings the first 1-2 weeks. Stay hydrated, get enough protein and healthy fats, and opt for naturally sweet foods.
- Social situations - It may be hard to stick to your plan when eating out. Do your best to make modifications when possible.
- Lack of variety - To keep your tastebuds happy, experiment with new spices, flavors and recipes.
- Sugar withdrawals - Headaches, low energy and crankiness are common. Rest, drink water and wait it out.
- Limited convenience - Few packaged foods will fit your new way of eating. Accept that more cooking is required.
The Bottom Line
Going sugar-free, even for just two weeks, can positively transform your health and relationship with food. Commit to avoiding all added sugars for 14 days to see the impact firsthand. Rely on whole foods, read labels diligently and learn some new kitchen skills.
With planning and preparation, you can succeed on a no sugar diet. Your tastebuds will adjust to the natural sweetness of whole foods and your cravings will subside. Get ready to feel your best!
FAQs
What are some examples of foods I can't eat on a no sugar diet?
Foods to avoid include soda, candy, ice cream, cookies, cake, sweetened yogurt, syrup, honey, baked goods, sugary cereals, flavored oatmeal, condiments with added sugar, breads, sweetened drinks, dried fruit, jarred pasta sauce, canned fruit in syrup, and more.
What are good snacks on a no sugar diet?
Great sugar-free snacks include vegetables and hummus, hard boiled eggs, plain Greek yogurt, cottage cheese, unsweetened nut butters, berries, kale chips, trail mix without added sugars, and string cheese.
Do I need to avoid all fruit on this diet?
You can still eat fruit, but it's best to limit high-sugar fruits like grapes, bananas, mangoes, cherries in favor of lower sugar options like berries, grapefruits, avocados and tomatoes.
Can I still drink alcohol?
Clear liquors like vodka, gin, and tequila are permitted on a no sugar diet. Avoid sugary mixers and cocktails. Wine and light beer are lower in sugar and can be enjoyed in moderation.
What if I slip up and eat something with sugar?
Don't be too hard on yourself! Just try to learn from it and make a better choice next time. One small slip up won't sabotage all your hard work.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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