No Sugar Diet A Complete No Sugar Diet Book, 7 Day Sugar Detox for Beginners, Recipes

56 Pages·2021·4.57 MB·English

No Sugar Diet: A Complete No Sugar Diet
Book, 7 Day Sugar Detox for Beginners,
Recipes & How to Quit Sugar Cravings

Peggy Annear

Table of Contents

Our Sugar Addiction

How to Read Food Labels

Foods to Eat on 7 Day Sugar Detox

Foods to Avoid on 7 Day Sugar Detox

Low Sugar Vegetables

Sugar Smart Tips

How to Quit Sugar & Beat Cravings

The Low Sugar Myth

Sugar and Carb Count in Everyday Foods

Detox Side Effects

7 Day Sugar Detox Meal Plan

Day 1

Hard Boiled Eggs

Detox Smoothie

Mexican Quinoa Salad

Crumbed Cashew Chicken

Celery & Peanut Butter

Day 2

Scrambled Egg Protein Breakfast

Roasted Brussels Sprouts

Beef Stew

Natural Nut Mix

Day 3

Green Breakfast Smoothie

Brown Rice Tofu Salad

Tomato and Basil

Slow Cooker Ham & Beans

Avocado Dip

Day 4

Nutty Granola

Raw Carrot Soup

Grilled Snapper

Oven Baked Kale Chips

Day 5

Broccoli Frittata

Pork Patties

Apple Cider Coleslaw

Cauliflower Soup

Steak & Broccoli

Hummus

Day 6

Omelet Roll

Chicken Salad

Tuna Fish Cakes

Pumpkin & Eggplant Wedges

Curry Roasted Cashews

Day 7

Spinach Super Smoothie

Egg & Bacon Ramekins

Grilled Salmon

Asparagus Rocket Salad

Lemongrass Beef Skewers

Stir Fry Kale

Free Meal Planner & Shopping List

Good Reads

Copyright

Our Sugar Addiction

The American Heart Association advises women limit added sugars to 25 grams
(about 6 teaspoons) a day and men to 37.5 grams (about 9 teaspoons) a day. Research
also shows that people in Western countries are eating on average about 35 teaspoons
of sugar a day! This is because it’s hidden in almost all the foods we buy from the
supermarket, not straight out of the sugar bowl! We need to take a sensible approach to
sugars in our diet.

People opt for a no sugar diet for a variety of reasons; to lose weight, manage
diabetes, lower cholesterol and blood pressure or to get more energy. By eating
more natural foods high in nutrition, it will be possible to cut the cravings and feel
satisfied. When you learn to remove harmful high sugar, high carb foods from your
diet, and also substitute natural sugar foods in moderation your body will love you for
it!

Removing sugar from your diet is the quickest way to lose fat and increase your
energy levels. Out of balance blood sugar levels can cause depression which
encourages the body to store sugar as fat instead of using it for energy. The sugar detox
plan aims to remove sugars and simple carbohydrates from your diet. Your skin and
mental focus will benefit too! We will be detoxifying or cleansing important organs of
the body such as the liver, kidneys and colon of accumulated wastes and toxins.

The cravings for sugar will start subsiding after about 4 - 7 days in most people,
but the longer you stay off sugar, the easier it gets. The detox will correct or stabilize
your sugar levels, then you can add some fruits and healthy wholegrain breads back
into your diet.

It's not possible to see added sugars in teaspoons on packaging during manufacturing,
but the Nutrition Facts label on a food can help us to identify added sugars. Look for
common sweeteners such as sugar, corn syrup, dextrose and honey.

Many of us have become trapped in the modern food cycle of eating sugary foods
without a second though. We can feel depressed and don't know how to get off the
"sugar ride". The good news is that quitting sugar and detoxifying the body is
easy. The physical dependence on sugar can be eliminated in only five to seven
days by avoiding sugar and sugary foods altogether. The bad news is that during these
five to seven days sugar cravings can be very intense. You will learn tips how to quit
sugar and beat the cravings. Once you have knowledge how to identify unhealthy
sugary foods you can easily plan your journey on a sugar-free lifestyle. You will also
discover what to expect during the sugar detox phase.

Diet After Detox

Artificial sweeteners aren't really a healthy long term solution to removing sugar
either because you want to re train your taste buds. Also, using large amounts of
artificial sweeteners may lead to adverse health side effects. You will start finding
that artificial sweeteners taste horrible and way too sweet! Stevia and Agave seem to
be popular natural plant based sweeteners around right now, however Agave is very
high in fructose. It is surely better to be eating small amounts of natural honey and
maple syrup in moderation for example (after detox) rather than eating loads of
unhealthy "sugar free" supermarket foods that are laden with artificial sweeteners.
Some common sense has to come into play. Moderation is key, however you won't be
craving sugar like you did before detox, so you will only want limited sweetness.
Don't forget too that many recipes can be adapted by reducing sugar and substituting
sugar for prunes, honey, maple syrup or dates for example. If you have the time, it is
better to cook your own foods so you know what goes into each recipe! Your
homemade recipes will be free of all those added sugars, chemical additives and
preservatives!

Check Nutritional Information on food labels for Total Carbohydrates as well as
Sugars. Carbohydrates are the body’s main source of energy. Carbohydrates fall
generally into two categories: sugars and starches. Sugar is a simple carbohydrate,
and starches, which are complex carbohydrates, break down into blood sugar also
known as glucose. Consuming too many carbohydrates can quickly spike blood
sugar levels which may cause problems over time. Monitoring and maintaining
carbohydrate intake is key to blood sugar control. Foods high in sugary carbohydrates
include sugary beverages, desserts, dried fruits, sweets, candy, honey and high sugar
fruits. Foods high in starchy carbohydrates include starchy vegetables, flour based
foods including cereals, peas and beans to a lesser extent, and whole grains such as
white rice, barley, oats and quinoa. As these foods have high nutritional value as a
positive, limit them and eat in moderation. Cut out or strictly limit amounts of brown
rice and quinoa during the strict detox phase. Eat as many green vegetables as you
desire.

How to Read Food Labels

Locate the "Nutritional Information" on the food packaging. Look for "Total
Carbohydrates" and "Sugars" as both these will be indicated there. (Incidentally,
Trans fats are the unhealthy fats) Remember Fructose and Corn Syrup are some of
the worst offenders! Your goal is to aim for foods lower that 5g if possible. Analyze
the sugar per 100g because per serving varies from product to product.

The goal for diabetics, whether or not they use insulin, is to keep their blood sugar as
steady as possible and to maximize their intake of nutritious carbs and minimize
consumption of less nutritious foods. A starting place for diabetics is to have roughly
45 to 60g of carbs per meal and 15 to 30g for snacks. Consult your doctor. Read more
here about counting carbs.

What is an Acceptable Amount of Sugar?

High – over 22g of total sugars per 100g
Low – 5g of total sugars or less per 100g

*If the amount of sugars per 100g is between these figures, then levels of sugar match
accordingly.

*The sugar amount in the nutrition label is the total amount of sugars in the food. It
includes added sugars and sugars from ingredients such as fruits and milk. Eggs
incidentally have around 1g of sugar per 100g (depending if they are cooked) so these
are wonderful nutritional packs straight from nature!

Check the Total Carbohydrates

Carbs are the complex part of sugar so they need to be watched as well. For example
quinoa may have only 0.9g of sugar per 100g, but has 64g of total carbs! It is also
however high in fibre, so this is where a balanced diet full of a variety of natural
foods in your best option for health and weight loss. Moderation is the key when

eating high carb or high sugar foods. In saying that, all "junk" foods need to be
removed altogether as they have virtually no nutritional value whatsoever!

What is an Acceptable Amount of Carbohydrates?

As a guide, if you eat about 2,000 calories a day, you should consume about
250g of complex carbohydrates per day. That's about 1/8th.

Another example is an average slice of bread. It = approx. 15 grams or 1 serving
of carbohydrate.
Although white and wheat bread have a very similar carbohydrate content depending
on the brands and labels of course, whole-wheat bread is often best. It usually has
more than twice the amount of fiber as white bread, meaning you digest it more
slowly, hence your blood sugar will rise more gradually after eating it. Go here to get
sugar and carb count for breads.

Here is an example of a food label that doesn't display sugar per 100g. Always
analyze the sugars and total carbs PLUS observe if it's only per Serving Size.

Let's look at the following "health bar" packet. It is high in sugars at 25g and that's not
even per 100g but per serving size which is 1 bar! Not healthy, but a way to make it
appear that there is less sugar. Also note 33g of total carbohydrates. Learn more here
about food nutrition.

Foods to Eat on 7 Day Sugar Detox

What Foods Can I Eat?

This means cutting out all sugary foods during the 7 day sugar detox phase. You
could cook meat and serve with a salad or vegetables every day. However if you
want to mix things up a little, here are some general guidelines of foods to eat in
plentiful amounts. Remember, we are lowering and stabilizing blood sugar levels.
Read Nutritional Facts on labels as shown previously.

Eat:

Beef, Lamb, Pork, Chicken, Turkey and Seafood
Low Sugar Vegetables (broccoli, cauliflower, spinach & kale are excellent)
Salad Greens
Avocado
Tomato in limited amounts
Onions
Lemons & Limes
Brown Rice in limited amounts (low GI, high fibre and more nutrients than white)
Quinoa in limited amounts (low GI stand in for potato)
Lentils
Beverages - Water, Black Herbal Tea or Black Coffee (unsweetened)
Unsweetened Coconut Water in limited amounts if need a sweetener
Olive & Coconut Oil
Apple cider vinegar (helps body pH balance, detox & weight loss)
Plain nuts,
Pumpkin seeds and sunflower seeds
Goji berries