By Summer Banks FNS, SPT on Dec 07, 2018

Start by asking yourself a few simple questions. Why are you interested in the No-Sugar diet? Do you want to lose weight? Do you simply just want to cook healthier food? Are you making this lifestyle change solely due to a medical condition?

For content addressing the science behind a No-Sugar diet, try using Google Scholar to locate sources. To find recipe books and learn about individual experiences look for top reviewed books on sources like Amazon, like the “Ketogenic Diet: No Sugar No Starch Diet To Turn Your Fat Into Energy In 7 Days.”

No-Sugar Diet Benefits

Consuming too much sugar has been found to disrupt the balance of hormones. Also, sugar intake increases glucose in the bloodstream causing the pancreas to release insulin. When insulin rises, the body stores more food calories as fat. Therefore, no sugar diet benefits extend pass decreasing your weight by keeping your hormones balanced.

According to SugarScience, hormone regulation is vital for more than just your physical health. If your body isn’t regulating your hormones properly, it can cause a string of problems. In fact, imbalanced hormones have been linked to sleeplessness.

No-Sugar Diet Books

Seeking guidance from a No-Sugar diet book can be helpful when making a drastic diet change. However, choosing the book that suits your needs can be challenging. Distinguishing your needs before searching for a desirable text can make this search easier.

No-Sugar Diet Books

No-Sugar Diet and Ketosis

According to DietDoctor, ketogenic diets are low in carbs and sugar, which result in the body burning fat fast. Ketosis occurs when the body produces “ketones” which act as fuel for the body. To achieve this state, you need to cut the carbs which involve doing away with high-calorie foods like sugar. Following the ketogenic diet allows the body to burn fat faster, and an added benefit is that the diet also encourages the detoxification of the body.

No-Sugar Diet Effects

According to Vogue, No-Sugar diet effects include breaking your addiction to sugar. Many of us were raised with sugar as a reward. Maybe our teachers gave us a piece for a good grade or our parents treated us on holidays. Psychologists are finding links between sugar and our emotional addiction to this substance. It turns out we associate good feelings with sweet treats. The only way to break free from these learned associations is by giving up sugar altogether.

No-Sugar Diet Experiences

Photography blogger Kate L. lost 35 lbs when she removed sugar from her diet. For her and many others, it can be shocking at first to discover that many of your favorite foods contain sugar. People often cite items they thought were healthy, like granola, yogurt, and salad dressing as being sugar-filled.

The good news is that after you overcome the overwhelming realization that a lot of processed food contains sugar, that you still have plenty of alternative options. When you can make your food, a tip sourced from many people’s No-Sugar diet experiences. For instance, cut the sugar from yogurt by adding fresh fruit.

No-Sugar Diet Experiences

No-Sugar Diet Results

Researchers at the Department of Nutrition at Harvard School of Public Health found that weight increases among men and women are attributed to sugary foods and beverages. Also, foods consumed on a No-Sugar diet like whole grains, fruits, nuts, and yogurt resulted in weight loss for individuals.

Is a No-Sugar Diet Healthy?

Conscious eating is pivotal to making sugar free healthy choices. Simply cutting out sugar isn’t enough to ensure you’re diet is nutritionally balanced. A rule of thumb is to consider what you’re eating. Use a food diary to keep track of your dietary choices and review your records often. Most importantly, be honest with yourself about what foods you could add or delete to improve your diet.

No-Sugar Diet Healthy

No-Sugar Diet App

According to Women’s Health, using a No-Sugar diet app like MyFitnessPal can be helpful for keeping track of what you have eaten. Since sugar is found in so much of the food that is readily available to consumers, an app can be used as a way to catch yourself before slipping up. As a tip, use an app to look up items before purchasing. That way if sugar has snuck its way into the product, you won’t be fooled. Many diet tracking apps will recognize a variety of major food brand products.

No-Sugar Diet Ideas

You don’t have to feel limited by limiting sugar in your diet. There is a world full of No-Sugar diet ideas. Many ethnic foods commonly use whole ingredients and avoid sugar altogether, so investing in a good cookbook in your favorite genre may open you up to many new sugar-free options. Keep in mind that there is always an alternative, for example, cacao smoothies instead of chocolate sundaes.

No-Sugar Diet Recipes

It is possible to make delicious meals without using processed ingredients or sugar. There are several food genres that contain many No-Sugar diet recipes. For instance, Middle Eastern and Southeast Asian, and farm-to-table cuisine are perfect options for healthy and delicious sugar-free recipes. Bon ‘apetit!

No-Sugar Diet Alternatives

Use sweet fruits, natural raw honey, and cacao as replacements for sugary ingredients. Infuse water with berries and lemon for a sweet drink that beats out soda any day. Last, make sauces that incorporate sweet ingredients like tomatoes or balsamic vinegar. All of these subtle sweet foods can act as No-Sugar diet alternatives and help curb your sugar cravings.

No-Sugar Diet Plan

No-Sugar Diet Plan
A No-Sugar diet plan reduces sugar intake by replacing soda with carbonated infused water – though non-carbonated like Smart Water works too. Also, carefully reading labels on processed foods and baked goods is pivotal to avoiding sugar. Even if a product is labeled sugar-free, check the ingredients list to be sure. The easiest way to avoid sugar in your diet plan is to use whole ingredients whenever possible.

Cooking and preparing foods is an important part of a No-Sugar diet plan. By developing your cooking skills, you will learn how to prepare delicious foods, even dessert, without a pinch of sugar. Therefore, the most satisfying diet plan is one that embraces creativity and planning.

No-Sugar Diet Foods

No-Sugar diet foods can be processed, but generally, the simplest way to avoid sugary products is by using whole ingredients. Consuming whole grain pasta and bread is acceptable, but it is important to verify the item was prepared with quality ingredients. Also, fruits, vegetables, dairy, and meat are all acceptable on a No-Sugar diet.

No-Sugar Diet Menu

When planning a no sugar menu, you don’t have to fret over what to include. Start with your favorite meal and then dissect the ingredients. Seek alternative ingredients when you locate sugar in an item or simply cut the sugar out altogether. The most useful tool in planning a no sugar menu is incorporate whole ingredients, which will allow you to know exactly what you’re eating without any surprises.

No-Sugar Diet Breakfast

For a delightful No-Sugar diet breakfast, replace sugary cereals, waffles, and pancakes with fresh fruit, smoothies, and yogurt. To create the perfect sweet, but sugar-free, smoothie combine almond milk, frozen bananas, and mixed berries.

No-Sugar Diet Snacks

Processed foods often contain sugar or artificial sweetener. While processed food is easy to grab on the go, it isn’t the best thing for your body. So next time you crave a candy bar, reach for cacao balls instead, also known one of the best No-Sugar diet snacks. Make your cacao balls by combining cacao powder, choice of nuts, herbs, fruits, and a small amount of water. These balls are low in calories and high in nutrients.

No-Sugar Diet Snacks

Raw juices are great for kicking sugar cravings and curbing your appetite. Combine your choice of fruits, vegetables, and herbs with kombucha to create a carbonated juice. To have ready-made snacks throughout your day, juice a pitcher in the morning. Store the juice in individual mason jars so you can grab juice whenever you’re feeling hungry.

No-Sugar Diet Lunch

For a No-Sugar diet lunch, skip greasy fast food burgers and instead enjoy a delicious Mediterranean salad, avocado and turkey wrap, or creative garden fresh vegetable plate. Prep a healthy Greek salad for lunch ahead of time by combining diced tomato, crumbled feta, chopped onion, kalamata olives, sliced cucumber, olive oil, vinegar, salt, and pepper. By using balsamic vinegar in the recipe, you can enjoy added sweetness without using any sugar.

No-Sugar Diet Dinner

If you’ve recently made the switch to the No-Sugar diet, you may have noticed that a lot of sauces and condiments contain sugar. You don’t have to cut out your favorite Asian dishes or Italian dishes, instead, learn to make your own! A delicious No-Sugar diet dinner can easily be prepared in your kitchen.

For a pasta dish, replace noodles with spaghetti squash to avoid sneaky sugars. Make a marinara sauce by combining fresh tomatoes, garlic, basil, oregano, rosemary, salt, and pepper. The tomatoes and basil will add sweetness to the sauce, allowing you to cut the sugar in the canned sauce.

No-Sugar Diet Dinner

No-Sugar Diet Desserts

Innovative baking and food preparation have made sugar an unnecessary ingredient in desserts. Nowadays consumers can make their own No-Sugar diet desserts easily at home. With the “5-Minute Walnut Espresso Brownies” you can have a tasty treat without even baking. The recipe simply involves combining and processing cacao powder, dates, almonds, and water into ready-to-eat brownie squares.

Make homemade ice cream by combining avocado with your favorite fruit and some cream. Extra sweet fruits like cherries and pineapple will ensure that you don’t miss out on any of the sweetness that traditional ice cream has to offer.

No-Sugar Diet For Vegetarians

Branch out with a Buddha bowl or stir-fry; either option combines greens, proteins, carbohydrates, and healthy fats into one delicious bowl for a No-Sugar diet for vegetarians. A classic Buddha bowl would have sauteed tofu, quinoa, kale, sprouts, carrots, beets, avocado, and your choice of a sugar-free dressing. Bon ‘apetit!

No-Sugar Diet For Vegetarians

No-Sugar Diet Grocery List

A No-Sugar diet grocery list needs to cover all of the food groups. Eating a healthy and balanced diet when quitting sugar will help reduce sugar cravings. Think about it. When you get a craving, it is often linked to a nutrient deficiency. For instance, chocolate cravings mean the body needs magnesium. So, if you want to help reduce the severity of your cravings then make sure you’re consuming a rounded diet.

Oral Health Library

According to Oral Health Library, items you’ll want to include on your grocery list should include dairy products, seafood or meat, whole grains, vegetables, and fruit. Cherries, pineapples, mangos, and dates make great sweet nutrient-rich snacks. Furthermore, bitter foods like lemons and limes stimulate saliva in the mouth which benefits your teeth because saliva carries minerals that rebuild enamel. Therefore, a grocery list that is varied will benefit your health most.

No-Sugar Diet List

As previously mentioned whole ingredients and quality food are key components to being satisfied with a No-Sugar diet. When approaching this kind of dietary change, remember to keep a mental No-Sugar diet list to check off throughout your day. Don’t forget to read labels, ask if an item had sugar when you weren’t the cook, seek alternatives when you feel like you’re going to break, and stay hydrated with infused water to curb sugar cravings.

No-Sugar Diet and Weight Loss

According to WebMD, the National Academy of Sciences has verified that no more than 25% an individual’s daily consumed calories should come from sugars. In fact, many health professionals are now attributing obesity to excessive sugar intake and lack of exercise.

People are seeking out the No-Sugar diet to lose weight for a major reason. The diet lowers the daily caloric intake of an individual resulting in gradual weight loss over time without even exercising. How much weight an individual loses is simply based on how much sugar they cut out. To lose 1 lb, an individual needs to cut back 3,500 calories. So, if you have a sweet tooth and are consuming at least 500 calories of sugar a day, then you could easily lose a lb a week by cutting sugar out of your diet.

How much weight you lose from the No-Sugar diet is up to you. By simply cutting out sugar from your diet you’ll gradually reduce your waistline. However, increasing your physical activity and stimulating your metabolism will help speed your weight loss results. Try keeping infused water readily available to curb your appetite when needed. The nutrients infused into the water will keep you fuller longer than regular water.

No-Sugar Diet Expected Weight Loss

No-Sugar diet expected weight loss rates would vary by how much sugar you’re already consuming. For instance, if before quitting you’re consuming 500 calories of sugar per day then you are likely to see larger results than if you’re only consuming 50 calories of sugar a day. Evaluating what percentage of your caloric diet is sugar will help you determine how much weight you can expect to lose from quitting sugar. For every 3,500 calories of sugar removed from your diet, you can expect to lose around 1 lb.

No-Sugar Diet Expected Weight Loss

Weight loss is being experienced by many people on the No-Sugar diet. Some of these individuals are incorporating exercise, while others are merely cutting out sugar. By removing the caloric intake of sugar from your diet, you can replace these calories with nutrient-rich foods that will leave you feeling full. The result is that you’ll eat less and feel fuller. Sugar only fills your body with empty calories which leave you feeling hungry.

No-Sugar Diet Weight Loss Results

No-Sugar diet weight loss results will vary by individual. Some things to keep in mind are your age, amount of sugar you’re cutting back on, as well as the amount you exercise, and how fast your metabolism is. Quitting sugar is enough to cause your body to lose weight gradually over time.

According to LiveStrong, the key to losing fat is consuming fewer calories than you’re burning. For every 3,500 calories, you cut you’ll lose 1lb. Therefore, if you’re consuming 500 calories of starch per day on average, then you’ll lose 1lb per week by quitting sugar. This is why the No-Sugar diet and weight loss go hand in hand. After, three months you’ll have decreased your weight by 12 lbs by simply removing sugar from your diet.

Research conducted by the University of California at San Francisco reveals that the average American consumes sixty-six pounds of sugar a year. However, more and more health-conscious Americans are moving away from sugary diets. The No-Sugar diet to lose weight has become popular among bodybuilders, vegetarians, and everyday individuals trying to lose weight.

No-Sugar Diet Bodybuilding

Sugar has nearly no effect on satiety, meaning how full you feel as your calorie intake increases. Therefore, you may consume more calories than needed when eating sugary products. Some bodybuilders advocate that sugar is acceptable for individuals who burn a lot of calories on a daily basis. However, simple sugar and processed food are never beneficial to the body. Lipogenic properties of sugar result in it being stored in the body as fat far more easily than other carbohydrates. Therefore, No-Sugar diet bodybuilding will increase muscle growth and decrease excess fat.

No-Sugar Diet Bodybuilding

No-Sugar Diet Exercise

Added sugar and sugar naturally occurring in whole foods have completely different effects on the body. Sugar you get from fruit fuels you with energy to get throughout your day and your workout. However, added sugar like the sugar found in candy doesn’t burn off as quickly at the gym and also doesn’t provide your body with any nutrition.

According to CNN, even without exercise, it is possible to lose weight on a No-Sugar diet. However, the No-Sugar diet exercise combination will increase the speed of weight loss results. This phenomenon occurs because, in addition to decreasing your caloric intake, you’re also burning off the calories you consume. Therefore, the combination of quitting sugar and increasing physical activity will result in fewer calories consumed.

No-Sugar Diet Before And After

Individuals who have committed to the No-Sugar diet have experienced noticeable changes in their energy levels, weight, and attention span. According to BuzzFeed, author of “I Quit Sugar“, Sarah Wilson experienced fewer sugar cravings and increased immune system health from going on the No-Sugar diet. No-Sugar diet before and after benefits also extend to clearer skin and better sleep according to Vogue Columnist Nicole Mowbray.

Conclusion: Is It For You?

No-Sugar diet, as with any diet, really comes down to what lifestyle changes can be the most impactful to your health yet sustainable. You should collect all the details, read the reviews, and not simply focus on the weight loss success stories as much as WHAT they have done to help get them there, and more importantly KEEP them there! When you incorporate a no sugar diet, with other healthier lifestyle options, you will regain more than you ever lost by giving up sugar!

No-Sugar Diet

Q:
What can I eat that has no sugar?
A:

Just eat meats, grains, vegetables, fruit, nuts and seeds.

Q:
What is a good low sugar diet?
A:

There is one called Sugar Busters. It doesn’t allow for processed foods, just natural grains, vegetables, fruit, good fats, fish and a small amount of dairy.

Q:
Can you lose weight by not eating sugar?
A:

Yes, because the calories from sugar can add up to a lot, so cutting out sugar can help someone lose weight.

Q:
How do you cut sugar from your diet?
A:

Do not eat processed foods, including salad dressing and spaghetti sauce. Make your own instead. No flavored yogurt. Limit desserts and don’t keep junk foods in the house. No fruit juices.

Q:
Can you eat fruit on a sugar-free diet?
A:

Yes, whole fruit is okay.

Q:
What food has no carbs and no sugar?
A:

Fish, eggs, meats such as jerky, bacon, pork, beef, chicken, lamb, salmon and trout.

Q:
What is a sugar-free diet?
A:

A sugar-free diet plan doesn’t allow for any refined sugar. It’s a type of diet that is low-carbohydrate.

Q:
What can I eat for breakfast without sugar?
A:

Eggs and bacon, and also there are some recipes for sweet items that contain no refined sugar.

Q:
What foods are high in sugar and starch?
A:

For starch, rice, white bread, flour, potatoes. For sugar, anything with refined sugar added.

Q:
What can I eat on a no-carb diet?
A:

Healthy oils, fruit, nuts and seeds, veggies, fish and meat.

Q:
What foods are on a no-sugar diet?
A:

Fish, meat, veggies, some good oils, fruit, nuts and seeds.

Q:
How do you detox from sugar?
A:

It takes 10 days. Only eat real food, nothing packaged or processed. Stop all refined sugar completely. Start the day with a high-protein breakfast. Eat veggies like mushrooms, broccoli, asparagus, lettuce, eggplant, peppers and artichokes. No starchy vegetables like potatoes or beets. For the first 10 days, no grains or beans except for green beans. Make sure you get good fats like virgin olive oil or coconut oil at every meal to help you feel full and balance your blood glucose levels. Keep stress levels down by doing deep-breathing exercises. For the 10 days at least, stop all dairy and gluten, which is a protein found in grains such as wheat, barley, rye and oats. Enough sleep is very important.

Q:
What is a free food for diabetics?
A:

Lettuce with fat-free salad dressing. Remember to make your own salad dressing because bottled dressing often contains hidden sugar. You can add fresh herbs, too, like dill weed or parsley.

Q:
What are the sugar-free fruits?
A:

Some sugar-free fruits are: avocado, grapefruit, tomato, lemon, lime and papaya.

Q:
What foods do not have carbs?
A:

Some no-carbs foods would be oils, spices, nuts and seeds. Eggs, fish, meat and many veggies have nearly no carbs.

Q:
What breads are sugar-free?
A:

A whole-wheat bread by Nature’s Own is sugar-free and so is another brand called Healthy Life. You can make your own, too.

Q:
What foods are low in sugar?
A:

Pasta, rice and bread that are whole-grain, meat, most veggies, cheese, eggs, nuts, seeds and fish.

Q:
What vegetables are sugar free?
A:

Some sugar free vegetables are asparagus, lettuce, tomato, broccoli, cauliflower, artichoke, mushrooms, peppers, celery and cucumbers.

Q:
What are some low carb snacks?
A:

Some low carb snacks are vegetable dip, beef jerky, avocado chips, celery sticks, boiled eggs, cheese and cloud bread.

Q:
What fruits are low in sugar?
A:

Kiwi, tomatoes, grapefruit, lemons and limes, most berries, watermelon and avocado are all fruits low in sugar.

Q:
What fruits and vegetables are low in sugar?
A:

Some fruits and vegetables low in sugar are celery, lettuce, grapefruit, avocado, tomato, peppers, papaya, watermelon, honeydew, cantaloupe, mushrooms, asparagus, broccoli, kiwi, lemons and limes, and cauliflower.

Q:
What food has a lot of sugar?
A:

Some foods high in sugar are spaghetti sauce, canned tomato sauce, salad dressings, sports drinks, soda, granola and granola snack bars, catsup, chocolate milk, dried fruit, bread, canned soup, flavored yogurt.

Q:
What drinks are low in sugar?
A:

Water, coffee, tea, sugar free soda and powdered drink mixes, and milk in moderation.

Q:
Who has sugar-free ice cream?
A:

Some brands offering sugar-free ice cream are Breyer’s, Blue Bunny, Wal-Mart, Ben and Jerry’s and Braum’s.

Q:
What is a low glycemic index diet?
A:

It’s a diet that only allows foods that don’t cause sharp rises in blood sugar.

Q:
How do I reduce sugar in my diet?
A:

Take brown and white sugar, molasses and honey away from the table and don’t eat them at all. Stop using sugar on and in items like cereal and beverages or at least cut way back. Read food labels and buy unsweetened items like applesauce and buy canned fruit packed in water or its own juice. Eat lots of protein and don’t try to cut out all sugar all at once. Cut back first instead. Use other non-sugar items for flavor instead of sugar such as spices, especially cinnamon, which has a sweet taste but no sugar. Try vanilla and other flavorings too. Avoid bottled drinks such as sports drinks, coffee and juice drinks.

Q:
What foods do not contain refined sugar?
A:

Peanut butter as long as it’s natural with no added sugar, avocado and many fruits such as apples, kiwi and papaya, meat, fish, cheese, most vegetables, nuts and seeds, most cheeses, and plain yogurt.

Q:
How is the proper diet?
A:

Restrict animal fat and eat more healthy vegetable fats such as coconut oil and virgin olive oil, eliminate or cut way back on refined sugar and flour and also processed foods, eat a variety of lean meat, veggies and fruits, watch your portions, eat whole grains, lots of veggies, and get plenty of fiber, and eat lots of fruit.

Q:
What does it mean to be sugar-free?
A:

On a food label it means that there is no added sugar to the product but it may or may not contain artificial sweeteners.

Q:
How can I eliminate sugar from my diet?
A:

Eliminate all forms of sugar, which means no honey or molasses, no flavored yogurt, make your own salad dressing, spaghetti sauce and tomato sauce, no processed foods, and allow yourself and small amount of sugar or a treat sometimes.

Q:
How much sugar is 12 grams?
A:

12 grams of sugar is about 3 teaspoons.

Q:
What is a low fat diet?
A:

Low fat diets restrict the amount of fat that one is allowed to eat.

Q:
What is a good sugar free yogurt?
A:

Light and Fit by Dannon, Fage Total Greek and Green Mountain Farms all are or make good sugar free yogurt.

Q:
What is the diet for diabetes?
A:

It’s a low fat and low calorie diet that gives lots of nutrition. It includes lots of whole grains, veggies and fruits.

Q:
What foods do not contain added sugar?
A:

Meats, fish, most cheese, plain unsweetened yogurt, nuts, seeds, veggies, most dairy products if not sweetened, plain peanut butter and fruit.

Q:
What is the candida diet for?
A:

Candida is a yeast which can be harmful in the body. The candida diet eliminates sugar, yeast, white flour and alcohol from the diet because these items encourage candida growth.

Q:
What do you eat on a no sugar diet?
A:

Mainly lean meat, nuts, seeds, fruit, most vegetables, meat jerky, most cheeses, peanut butter, fish and eggs.

Q:
Are peas good for a low carb diet?
A:

No. Eat them sparingly if at all if you are on a low carb diet.

Q:
How to you cut out sugar from your diet?
A:

You can’t have white sugar, honey or molasses or brown sugar. No processed foods. You have to make your own tomato and spaghetti sauce and also salad dressings or else buy no-sugar added versions because these often have a lot of added sugar. Check all food labels for added sugars. You can only have plain yogurt with no added sugar. It’s okay to allow yourself and treat every now and then.

Q:
What is the South Beach diet all about?
A:

The South Beach diet only allows certain carbohydrates such as low-glycemic ones, and it has lots of fiber and lean protein

Q:
What is the refined sugar?
A:

It’s raw sugar from beets or sugarcane which is processed to remove color and other things resulting in white table sugar.

Q:
How do you avoid sugar?
A:

You can read food labels and be sure you understand where sugar might be hiding, know the other names for sugar such as corn syrup, avoid dried fruit and eat lots of fresh fruit, never shop for food while hungry, always make choices for unsweetened foods, and don’t buy fruit juice.

Q:
What is a sugar free diet?
A:

It’s a diet plan that doesn’t allow for added sugar and refined sugar in processed and sugary foods.

Q:
What breads are sugar free?
A:

Paleo bread. A brand called Nature’s Own is sugar free, too.

Q:
Who has sugar free ice cream?
A:

Some brands offering sugar-free ice cream are Breyer’s, Blue Bunny, Wal-Mart, Ben and Jerry’s and Braum’s.

About the Author:

Summer Banks has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at Stanford University.

Updated: