Well before moving forward in this article, let me share one of the interesting facts with you guys! In this plan, you don’t need to count your calories. With this Sugar free Diet Plan, you can lose kilos with a high-fibre diet, filled with the right fruits, veggies, proteins, and grains. Read this blog to know about the best sugar free diet plan.
All you need to do is give up on refined sugar and flour and make sure that the food you eat has a low Glycemic Index (GI).
How does sugar affect your health?
Sugar is known to increase inflammation inside the body and also put you at a higher risk of suffering from serious diseases. According to the experts, sugar may cause all sorts of health issues ranging from weight gain around the abdominal area, acne and mood swings to a heightened risk of suffering from type-2 diabetes, cancer and heart diseases.
Some researchers have also found that sugar can potentially damage the brain’s memory centre and lead to cognitive decline. It has also been found responsible for increasing the chances of developing anxiety and depression among consumers.
Sugar also increases the release of pleasure and rewards chemical dopamine in the body. This chemical gets released when you have pleasure because of having great food, sex or a sense of some accomplishment. When this chemical is released in excess quantities, it can reduce your novelty and prompt impulsive behaviour.
When this sugar rush starts decreasing because of your blood sugar levels returning to normal, you may start feeling fatigued, thirsty, urge to urinate frequently and headaches.
Apart from all sorts of physical and mental problems, sugar is also very harmful for your dental hygiene, as it may cause tooth decay.
Well, after discussing the horrible side effects of consuming sugar, here we are sharing a sugar free diet plan with you to avoid it without compromising the taste of your food
What You Should and Shouldn’t Eat
Foods that are high in Glycemic Index should be a big “no” if you want to avoid the harmful effects of sugar. Here is what you should eat and avoid –
- Fruits and Vegetables: You can eat loads of fruits and vegetables including cherries, strawberries, pears, oranges, tomatoes, lettuces, onion, green peas, etc.
- Grains: You can eat pasta, whole-grain bread, oatmeal, etc.
- Protein: Low-fat dairy like milk, cheese, eggs, yoghurt, fish and meat are good to have.
- Alcohol: If you are consuming alcohol in a moderate amount, then you are allowed. It is advised to consume red wine which helps in keeping your heart healthy.
- Sweeteners: It is strictly prohibited to eat table sugar but you are allowed to have artificial sweeteners like Equal, Sugar Free. It is advised to have sugar free ice creams instead of cakes and cookies.
- Forbidden foods: Stop eating potatoes, white rice, white bread, flour, soda, beets and refined sugar right now.
Seven Day Sugar Free Diet Plan Chart:
For the first three days, here we have shared the Seven Golden rules of a sugar free diet:
- No desserts, no fruits and no sugar in drinks or alcohol
- Say no to juices and diet cokes
- You can have tea and coffee without sugars and sweeteners
- Say no to ketchup, brown sauce, Thai and sour sauces
- Eat meat, fish, and eggs
- It is allowed to have a carb breakfast
- You can have unsweetened cereal in breakfast
From day 4 to 7, you can add some foods that you like a lot:
Eat what you have been eating from day 1 to 3, but add a sugar-free dessert in the evening. This dessert can be a fruit salad, stewed fruit, yoghurt, or fromage frais.
What are your options for Breakfast, Lunch and Dinner in Sugar Free Diet Plan?
|Monday||1. Shredded Wheat with sprinkling flaked almonds and 250ml of skimmed milk||1. Baked cod with chopped tomatoes, peppers and garlic, carrots and butter beans||1. Wholewheat pasta salad with tuna, 1tsp mayonnaise, chopped peppers|
|2. Skinny latte, 2 rashers of bacon, 1 poached egg, grilled tomatoes||2. Chicken stir-fry with vegetables||2. Wholegrain chicken or salad sandwich|
|3. 1 Oatibix, 250ml skimmed milk, 1tbsp blueberries||3. Cold, salmon or tuna salad||3. 40g cheese or 3tbs low-sugar baked beans on 2 slices buttered wholegrain toast|
|Tuesday||1. 30g porridge, 200ml skimmed milk. 1 boiled egg||1. Roast chicken wrapped in bacon, served with carrots, peas and gravy||1. Prawn, mayonnaise and lemon open sandwich with 2 slices rye or granary bread|
|2. 2 eggs, any style, 1 slice wholemeal toast and peanut butter||2. Vegetable curry with 2tbsp brown or wild rice, side salad.||2. Wholewheat spaghetti with a Mediterranean vegetable sauce. Green salad|
|3. 1 Oatibix, 200ml skimmed milk, 1tbsp blueberries||3. 1/2 avocado filled with water-packed tuna, 1tsp mayonnaise. Green salad||3. 40g cheese or 3tbsp low-sugar baked beans on 2 slices buttered wholegrain toast|
|Wednesday||1. 2 slices granary toast with marmite||1. Low-fat burger, grilled. Mixed salad with sweetcorn||1. Seafood risotto, green salad|
|2. 1 bagel with 1/2 fat cream cheese||2. Salmon fillet baked, with veg||2. Vegetable curry with 3tbsp brown rice|
|3. 2tbs Bitesize Shredded Wheat, 200ml skimmed milk||3. 2 slices cheese on 2 Ryvitas with a sliced tomato||3. Grilled fillet steak with mushrooms, tomatoes and a baked sweet potato|
|Thursday||1. 30g porridge, 200ml milk||1. Avocado and prawn salad||1. Small portion wholewheat macaroni with tomato and vegetable sauce, sprinkling Parmesan cheese|
|2. 2 slices granary toast, lightly buttered with 2tbsp tinned tomatoes||2. Cold chicken and salad in a tortilla wrap||2. Small bowl lentil soup with 2 slices granary bread and Flora|
|3. 2 Shredded Wheat with 200ml soya, rice milk or skimmed milk||3. 40g hard cheese with fruit and celery||3. 4tbsp mixed vegetable chilli sauce, served on 3tbsp brown or mixed rice|
|Friday||1. 1 Shredded Wheat, sprinkling sultanas, 200ml skimmed milk||1. Baked cod, peas and carrots||1. 1 small vegetable pizza with mixed salad|
|2. 1 boiled egg, 1 slice granary toast, Flora||2. Granary sandwich filled with Brie and grapes||2. Small slice stilton and broccoli quiche, with hot vegetables or salad|
|3. 40g toasted muesli, 200ml skimmed milk and 1tbsp plain yogurt||3. Cheese salad||3. Cheese or spinach 3-egg omelette|
|Saturday||1. 2 eggs, any style, 1 slice wholemeal toast and peanut butter||1. Cold cheese omelette in strips on salad with sweetcorn and peas||1. Wholewheat spaghetti with 50g smoked salmon and 1tbsp crème fraiche|
|2. 1 Oatibix with 200ml skimmed milk||2. Meatballs in tomato sauce with 3 green vegetables||2. Quorn fillet in lemon and black pepper, served with coleslaw|
|3. Smoothie made with 1 banana, 6 almonds, 1tbsp oatmeal and 300ml skimmed or soya milk||3. Bowl of carrot, spinach or vegetable soup with small granary roll and butter||3. Jacket potato with cottage cheese and sweetcorn|
|Sunday (Cheat Day)||One day a week, you are allowed to choose foods from the previous days and have them. You can also increase the quantity of food if you want. Moreover, you are allowed to have 1-2 glasses of alcohol and a small piece of a dessert.|
This sugar free diet plan will not only help you in preventing many physical and mental health issues, but also in losing some extra kilos. Avoiding sugar is one of the best ways to lead a healthy life. The diabetic diet chart we have provided may vary from person to person. Hence, it is advisable to confirm with a doctor before starting this diet.