The Best Sugar Free Diet Plan For 7 Days – Everything you ever needed to know!

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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:

  1. No desserts, no fruits and no sugar in drinks or alcohol
  2. Say no to juices and diet cokes
  3. You can have tea and coffee without sugars and sweeteners
  4. Say no to ketchup, brown sauce, Thai and sour sauces
  5. Eat meat, fish, and eggs
  6. It is allowed to have a carb breakfast
  7. 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.

sugar free diet plan

What are your options for Breakfast, Lunch and Dinner in Sugar Free Diet Plan?

DayBreakfastLunchDinner
Monday1. Shredded Wheat with sprinkling flaked almonds and 250ml of skimmed milk1. Baked cod with chopped tomatoes, peppers and garlic, carrots and butter beans1. Wholewheat pasta salad with tuna, 1tsp mayonnaise, chopped peppers
2. Skinny latte, 2 rashers of bacon, 1 poached egg, grilled tomatoes2. Chicken stir-fry with vegetables2. Wholegrain chicken or salad sandwich
3. 1 Oatibix, 250ml skimmed milk, 1tbsp blueberries3. Cold, salmon or tuna salad3. 40g cheese or 3tbs low-sugar baked beans on 2 slices buttered wholegrain toast
Tuesday1. 30g porridge, 200ml skimmed milk. 1 boiled egg1. Roast chicken wrapped in bacon, served with carrots, peas and gravy1. Prawn, mayonnaise and lemon open sandwich with 2 slices rye or granary bread
2. 2 eggs, any style, 1 slice wholemeal toast and peanut butter2. 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 blueberries3. 1/2 avocado filled with water-packed tuna, 1tsp mayonnaise. Green salad3. 40g cheese or 3tbsp low-sugar baked beans on 2 slices buttered wholegrain toast
Wednesday1. 2 slices granary toast with marmite1. Low-fat burger, grilled. Mixed salad with sweetcorn1. Seafood risotto, green salad
2. 1 bagel with 1/2 fat cream cheese2. Salmon fillet baked, with veg2. Vegetable curry with 3tbsp brown rice
3. 2tbs Bitesize Shredded Wheat, 200ml skimmed milk3. 2 slices cheese on 2 Ryvitas with a sliced tomato3. Grilled fillet steak with mushrooms, tomatoes and a baked sweet potato
Thursday1. 30g porridge, 200ml milk1. Avocado and prawn salad1. Small portion wholewheat macaroni with tomato and vegetable sauce, sprinkling Parmesan cheese
2. 2 slices granary toast, lightly buttered with 2tbsp tinned tomatoes2. Cold chicken and salad in a tortilla wrap2. Small bowl lentil soup with 2 slices granary bread and Flora
3. 2 Shredded Wheat with 200ml soya, rice milk or skimmed milk3. 40g hard cheese with fruit and celery3. 4tbsp mixed vegetable chilli sauce, served on 3tbsp brown or mixed rice
Friday1. 1 Shredded Wheat, sprinkling sultanas, 200ml skimmed milk1. Baked cod, peas and carrots1. 1 small vegetable pizza with mixed salad
2. 1 boiled egg, 1 slice granary toast, Flora2. Granary sandwich filled with Brie and grapes2. Small slice stilton and broccoli quiche, with hot vegetables or salad
3. 40g toasted muesli, 200ml skimmed milk and 1tbsp plain yogurt3. Cheese salad3. Cheese or spinach 3-egg omelette
Saturday1. 2 eggs, any style, 1 slice wholemeal toast and peanut butter1. Cold cheese omelette in strips on salad with sweetcorn and peas1. Wholewheat spaghetti with 50g smoked salmon and 1tbsp crème fraiche
2. 1 Oatibix with 200ml skimmed milk2. Meatballs in tomato sauce with 3 green vegetables2. 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 milk3. Bowl of carrot, spinach or vegetable soup with small granary roll and butter3. 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.

Conclusion

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.