Sugar-free diet – What are sugar-free products? + Menu for a week

A sugar-free diet does not mean that you have to exclude all carbohydrates. A sugar-free diet involves eliminating simple sugars (sucrose, glucose, fructose, maltose, lactose, galactose).

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Not consuming carbohydrates completely will not be beneficial in the long run. A 100% sugar-free diet is recommended, such as a weekly detox. This will help you reduce your cravings for sweets when you eat too much of them.

A sugar-free diet will help you lose weight

The method of reducing sugar intake by eating low glycemic index foods will not only help you get used to sweets, but also lose weight.

It is a diet that will speed up your metabolism and weight loss, and improve your health and well-being. You will lose a lot of weight, but it won’t be just body fat loss. Only about 1/3 of the weight you lose will come from real fat. The rest is called “False Fat”, which is accumulated toxins and water.

Why is avoiding sugar effective?

Mainly because it is sugar that causes weight gain. All carbohydrates – even whole-grain bread, potatoes, and apples – are converted to glucose in the body, which raises blood levels. However, cutting out foods rich in complex carbohydrates will also deprive you of many other valuable nutrients.

High glucose levels stimulate the pancreas to increase insulin secretion. This causes the body to store fat instead of using it as fuel.

Sugar-free diet – the most important rule

To gradually wean yourself off sugar, it is worth using the 100 method. Just make sure you don’t exceed the 100 kcal of sugary products per day. All other foods are automatically counted as “unpunished” – you don’t have to count them exactly.

From time to time you can indulge yourself with a piece of chocolate or a glass of wine. However, it is recommended that you eat mostly vegetables to provide your body with up to 30 grams of fiber per day, nutrients and vitamins. You can eat as much as you need so you don’t feel hungry.

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Sugar-free diet – remember that

  • Before you take your next meal, ask yourself if you are hungry.
  • If you feel full after eating, you are eating too much.
  • Vegetables “dose allowed” should be no more than half a plate (unless vegetables are the entire meal).
  • Protein “dose allowed” – portion size should be the size of a deck of cards or the volume of 90 ml.
  • Fat “dose allowed” – a serving size should be the volume of a bottle cap or 30 ml (here the amount can be slightly smaller or larger, but the difference should not be too great).
  • Calories from sugar – try not to consume the 100 calories allowed from sugar in one meal. Spread them out evenly throughout the day. Jorge Cruise – the author of this method – suggests that the calories from sugar should be left to the end of the day – so that you don’t go over the limit.
  • It’s worth introducing late breakfasts. Eat them only at 11 am and last meal around 8 pm.
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Method 100 allows you to freely compose meals according to your preferences. Just remember that they must consist of the “impunity” products listed below.

What are sugar-free products?

1- Protein

  • Poultry – chicken, turkey, goose, duck.
  • Eggs – chicken, duck, goose.
  • Fish and seafood – cod, flounder, halibut, shrimp, salmon, mackerel, clams, swordfish, oysters, scallops, trout, sardines, sole, tuna.
  • Meat – beef, veal (sirloin, chops or roast), lamb (chops, leg, roast), pork (pork tenderloin, ham, medium fillet).
  • Vegetarian meats – hamburgers and sausages, tofu, soy meats.

2- Vegetables

  • Eggplant, beet, broccoli, Brussels sprouts, spring onion, zucchini, chicory, endive, mushrooms, squash, cauliflower, cabbage, artichokes, dill, corn, cucumber, bell bell pepper, arugula, turnip, radish, lettuce, celery, shallots, asparagus, spinach, green peas

3- Herbs and spices

  • Basil, garlic, ginger, coriander, mint, pepper, parsley, salt, chives and thyme.

4- Fats

  • Butter, oils (coconut, flax, sesame, avocado, walnut), olive oil.

5- Dairy Products

  • Cheeses – gorgonzola, mascarpone, mozzarella, ricotta, soy cheese, brie, camembert, feta, cottage cheese, parmesan, gouda, cheddar, cottage cheese.
  • Other dairy products – Greek yogurt, milk (coconut, almond, soy).

6- Other products

  • Avocado, onion, lemon, tea, coffee, lime, mayonnaise, almonds, mustard, wine vinegar, nuts (Brazil, macadamia, cashew, pine nuts), seeds (pumpkin, sunflower), tomatoes, baking powder, sesame, flaxseed, pastry soda, soy sauce, stevia, sparkling water, mineral and spring water

Sugar-free diet – Menu for a week

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MONDAY

  • Breakfast: 1 skinny muffin with butter; coffee with milk.
  • Snack: a small piece of yellow cheese.
  • Lunch: 1 cup of whole-grain pasta tossed with 2 tablespoons of Caesar dressing and sprinkled with 1 tablespoon of grated Parmesan cheese and 5 grilled shrimp.
  • Snack: 1 slice of turkey ham and 1 slice of cheese.
  • Dinner: 1 grilled beef steak (cut into strips) with 2 cups of spinach leaves and 5 cherry tomatoes, and a dressing of olive oil and vinegar.

TUESDAY

  • Breakfast: 2 eggs scrambled with 1/4 cup paprika, 1/2 cup spinach, 1/2 cup shredded cheddar cheese; 2 slices bacon; coffee with milk
  • Snack: 1/4 cup of nuts.
  • Lunch: 1/2 head iceberg lettuce with 2 slices of bacon, 2 chopped hard-boiled eggs, 2 tablespoons chopped tomato, 2 tablespoons cucumber slices, 2 tablespoons grated blue cheese, and 2 tablespoons salad dressing.
  • Snack: 1 hard-boiled egg.
  • Dinner: 1 chicken breast marinated in 1 tablespoon of Dijon mustard and 1 teaspoon of pepper, fried in 1 tablespoon of olive oil, served with a salad of 1 cup of spinach leaves, 2 tablespoons of sliced red bell pepper, 2 tablespoons of chopped spring onions and 1/4 cup of sliced zucchini, dressed with olive oil and vinaigrette.
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WEDNESDAY

  • Breakfast: 1 skinny muffin with butter; coffee with milk.
  • Snack: a small piece of yellow cheese.
  • Lunch: tuna salad made from 1 can of tuna, 2 tablespoons of mayonnaise, and 1 tablespoon of lime juice, served on 2 leaves of romaine lettuce.
  • Snack: 1 slice of turkey ham and 1 slice of cheese.
  • Dinner: 1 cod fillet breaded in 1 egg, parmesan cheese, fried in 1 tablespoon of olive oil, served with 1/2 cup of cooked green beans seasoned with salt and pepper.

THURSDAY

  • Breakfast: 2 eggs scrambled with 1/4 cup paprika, 1/2 cup spinach, 1/2 cup shredded cheddar cheese; 2 slices bacon; coffee with milk.
  • Snack: 1/4 cup of nuts.
  • Lunch: 2 cups romaine lettuce tossed with 2 tablespoons Caesar dressing and sprinkled with 1 tablespoon grated Parmesan cheese and 5 grilled shrimp.
  • Snack: 1 hard-boiled egg.
  • Dinner: 1 grilled beef steak with 2 cups of spinach leaves and 5 cherry tomatoes, and a dressing of olive oil and vinegar.

FRIDAY

  • Breakfast: 1 skinny muffin with butter; coffee with milk.
  • Snack: a small piece of yellow cheese.
  • Lunch: 1/2 head of iceberg lettuce with 2 slices of bacon, 2 chopped hard-boiled eggs, 2 tablespoons chopped tomato, 2 tablespoons sliced cucumber, 2 tablespoons shredded blue cheese, and 2 tablespoons blue cheese dressing.
  • Snack: 1 slice of turkey ham and 1 slice of cheese.
  • Dinner: 1 chicken breast marinated in 1 tablespoon of Dijon mustard and 1 teaspoon of pepper, fried in 1 tablespoon of olive oil, served with a salad of 1 cup of spinach leaves, 2 tablespoons of sliced red bell pepper, 2 tablespoons of chopped spring onions and 1/4 cup of sliced zucchini, dressed with olive oil and vinaigrette.

SATURDAY

  • Breakfast: 2 eggs scrambled with 1/4 cup paprika, 1/2 cup spinach, 1/2 cup shredded cheddar cheese; 2 slices bacon; coffee with milk.
  • Snack: 1/4 cup of nuts
  • Lunch: tuna salad made from 1 can of tuna, 2 tablespoons of mayonnaise, and 1 tablespoon of lime juice, served on 2 leaves of romaine lettuce.
  • Snack: 1 hard-boiled egg.
  • Dinner: 1 cod fillet breaded in 1 egg and parmesan cheese, fried in 1 tablespoon of olive oil, served with 1/2 cup of cooked green beans seasoned with salt and pepper.

SUNDAY

  • Breakfast: 1 skinny muffin with butter; coffee with milk.
  • Snack: a small piece of yellow cheese.
  • Lunch: 2 cups romaine lettuce tossed with 2 tablespoons Caesar dressing and sprinkled with 1 tablespoon grated Parmesan cheese and 5 grilled shrimp.
  • Snack: 1 slice of turkey ham and 1 slice of cheese.
  • Dinner: 1 grilled beef steak with 2 cups of spinach leaves, 5 cherry tomatoes, and an olive oil and vinegar dressing.

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