A sugar free diet plan sounds like it could be one of the most painful things that you could experience!
Honestly, it’s not. A lot of it is going to be down to mind over matter, but it is entirely possible to succeed at this without feeling like the whole thing is a disaster.
In today’s world sugar is one of the worst things that society is addicted too.
We eat it, we give it to our children, they give it to their children.
It becomes a vicious cycle.
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Why on earth would anyone want to go through a sugar free diet plan?
There are many reasons that someone would want to go sugar free and honestly it shouldn’t really be that hard to conceive.
Some of the top reasons that people chose to go sugar free are:
– Health reasons such as diabetes
– High blood pressure and cholesterol
– Heart disease
One of these reasons alone is reason enough to kick sugar to the curb.
The truth of the matter is that unfortunately, sugar is literally everywhere. So in order to avoid it, you need to know your food very well.
You might find this post helpful:
What is a sugar free diet plan?
A sugar free diet plan is where you attempt to cut sugar out of your food intake.
The idea behind a sugar free diet is that you can lose weight and live a healthy, clean lifestyle at the same time.
The average person eats way above the recommended daily limit of sugar so it a really good idea to consider either cutting back on sugar or cut it out altogether.
A sugar free diet plan is very similar to a low glycemic index diet.
A low glycemic index diet works by you eating foods that have a low glycemic index; food that doesn’t cause your blood sugar levels to rapidly rise.
Eating foods that have a low glycemic index means that you are essentially almost sugar free. This is a great choice for those that suffer from diabetes.
How much sugar should you be consuming on a daily basis?
According to the American Heart Association, the average man should be consuming no more than 150 calories of added sugar (9 teaspoons). The average woman should not consume more than 100 calories (6 teaspoons) of sugar per day.
Realistically most of us smash that goal even before lunchtime. You only have to think about the amount of sugar in a can of coke to see how quickly your daily recommended allowance can disappear.
How to start a sugar free diet plan
There are different ways to approach a sugar free diet plan. You can go all in and get rid of every aspect sugar, both added and natural or you can simply quit using added sugar.
No matter which you decide to do, it’s going to be a step in the right direction because there is no nutritional value in eating sugar. In essence, sugar will do more harm than good.
Before you can begin your sugar free diet plan you need to know the difference between natural sugars and added sugars.
Added Sugars Vs Natural Sugars
Added sugars are processed sugars that you tend to add to food and drinks.
You may wake up in the morning and decide to add 2 spoons of sugar to your morning cup of coffee.
Whilst on your way to work you might buy and chocolate bar as a little treat. You may also have a dessert after dinner too which also probably contains sugar.
Any processed foods that you eat are also likely to contain sugar. Sugar is added to these things to improve the taste.
These things all have added sugars and you do not need them unless you are addicted to them which most of us are.
Natural sugars are much better for you but they can still of concern to some people, namely people who are diabetic or those who suffer from obesity.
Whilst natural sugars don’t necessarily have a negative effect on your body you still need to be careful with them.
Here are a few tips to help you before you start your sugar free diet plan
1. Learn to read food labels
It’s really important that you learn to read food labels very quickly because sugar hides.
When you look at the back of a packet it won’t necessarily say sugar, it might say something like Dextrose or Ethyl maltol.
Thankfully you can find my list of the 61 names sugar hides behind printable towards the bottom of this post. Its a great way to keep track of what you are eating.
2. Cut down on your sugar slowly – Rome was not built in a day
In everything go slowly. There is no prize for being the person that kicks their sugar habit the quickest.
To be fair usually, those that take their time and are fully informed and prepared are more likely to stick to the plan than those that jump in with both feet and sunglasses on.
3. Use fruit instead of sugar
If you intend on just cutting out refined added sugars then perhaps consider swapping your usual white processed sugar with fruit instead.
This may not work so well in your coffee but you can certainly try it in your cereal.
4. Try to stay away from canned foods
Canned food is extremely convenient but they can pack a punch when it comes to salt and sugar. If you can, stay away from them.
If you find it unavoidable then try to use canned foods that are stored in its own juices rather than in syrup or anything else nasty.
5. Look for healthy alternatives
Whilst you are trying to kick your sugar addiction you should be aware that you will come across times where you will want something sweet to eat – A quick snack.
Before you get to that point try to make sure that you have a substitute that you are happy to replace these cravings with.
Nuts are a really good healthy replacement snack.
6. Increase your intake of protein and fat
Eating more protein and fat will make you feel more full. If you are full then you will be less likely to want quick sugar fixes.
An easy way to make sure you get your fill of protein is by drinking protein shakes. Not only are these nutritious but they will also help you to curb your hunger and sugar cravings. You can take a look at some great healthy protein shakes and see the facts here
7. Get rid of sugar laying around the house
This could be a deal breaker for you. Getting rid of sugar that is laying around the house will help you in those moments of weakness when you really start to feel those withdrawal symptoms.
Throw it away whilst you are feeling strong.
8. Plan your meals in advance
Planning meals in advance is a really great way to make you stay on track for being sugar free. There is nothing easier than falling into old habits.
You can easily avoid these bad habits by making sure that your meals are planned in advance so that you don’t reach for the nearest quick fix to ease your hunger.
If like me you get stuck on which meals to cook that won’t contain high amounts of sugar then I highly suggest you try Platejoy.
Platejoy is an awesome meal planner. The best thing about it is that you can plan your meals according to your dietary requirements. You can take this short quiz here and even try it out FREE for 10 days.
Take the sugar free diet plan challenge
When you start out on your sugar free diet plan there is no doubt that at some points it will be hard and you will feel like quitting.
The best way to keep on track would be to take part in a sugar-free diet challenge to begin with.
This is a great way to get you started and make sure you are on the right path.
This FREE 7 day sugar free challenge is perfect and I can highly recommend it.
Lisa is a personal trainer who specializes in nutrition.
What you can expect to receive from the 7 day sugar free plan
– Daily tips on the importance of cutting out sugar
– How to eat clean-
– Surprising foods that are high in sugar
Take a look at the FREE challenge and get inspired here!