You can do the no sugar diet for as long as you like: 3 days, 5 days to 7 or 2 weeks. According to the board-certified clinical dermatologist, Dr. Saya Obayan, when we consume too much sugar found in high glycemic index food, our insulin level spikes. Replacing refined carbs and sugary foods in your diet with healthy fats helps keep your insulin stable, he says, so fewer calories get stored as fat. No-Sugar diet expected weight loss rates would vary by how much sugar you’re already consuming. A great way to avoid fast food is to cook at home. Naturally, when you consume more sugar than your body needs, you will store the calories by converting them into fat and gaining more weight. Sugar comes in at least 61 different names so empower yourself with adequate knowledge to identify artificial sugar from natural sugar. Once you have achieved this, you can further work on reducing your sugar intake. No sugar diet sounds harsh and powerful. Lesson #5: Eliminating Sugar from Your Diet Is Not a Weight Loss Miracle While the number on the scale didn't change after 10 days, the decrease in carbs did make my stomach appear less bloated and my muscles more defined. Wrap airtight and refrigerate to have for breakfast on Days 2 and 3. Sugar - why quitting sugar guarantees you'll lose weight 1. Power of Positivity uses cookies to help us improve our site. One way to keep up with your goals is to write them down and look at them every day. Check out our 5 day no sugar diet plan sample with delicious meals that can be cooked in less than 20 minutes. That means it is easy to follow and it won’t restrict you from getting together with your friends out and about neither make it hard to prepare your meals and do your shopping. The no-sugar diet also advocates avoiding simple carbohydrates such as white potatoes, white flour, white pasta, white bread and white rice which are high in GI and will spike insulin levels. A single serving of soda is almost double the recommended daily sugar allowance. Your meals should have a variety of foods such as vegetables, fruits, grains, protein, dairy, and healthy oils and be low in carbs. They are often hidden in many different food types. Besides, you will able to maintain your weight loss better over time, rather than succumb to the binge-and-eat cycle triggered by the insulin rush. Foods with high amounts of refined sugars reduce the degree of slow-wave sleep (SWS). Fruits like bananas, papayas, cut melon, or citrus fruits are packed with fiber and healthy carbs to keep you full. In a nutshell, my diet was no dairy, gluten, or added sugar. Did you know that the World Health Organization (WHO) recommends that sugar should not contribute more than 10% of an adult’s caloric daily intake? Five months later, I have had some more fantastic long term changes which resulted from cutting out refined sugars and processed foods: On a no sugar diet you will get to eat protein-packed foods which will supply you with a steadier stream of energy so that you can power through your day efficiently. Things like soda and candy are obvious places of sugar. Hidden forms of sugar in fast food, dipping sauces, and more can be a huge problem when it comes to dieting and trying to earn that weight lose. Cutting out sugar removes a lot of kilojoules/Calories Nevertheless, poor sleep quality related to sugar withdrawal will correct itself and diminish with time. Learn more here. The trick to stay on course is to always have your meals ready before the actual meal itself. Deep-Fried Foods – Most deep-fried food are simple carbs, avoid them at all costs. Sugar withdrawal can cause sleep disturbances just in the beginning. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat. Eating veggies, lean proteins, and plant-based fats will help you get a slimmer waistline. According to DietDoctor, there are three levels of low-carb diets.. Ketogenic: very strict, gives you 0 to 20 grams of carbs each day. A low-carb diet is safe for almost everyone. The best of all, you don’t need to count calories! Don’t be surprised if you feel more susceptible to flu-like symptoms. Going sugar-free allows your body to use all the sugar it’s given (from starchy veggies or fruit) and minimize the likelihood of … While I like a low carb diet, we all remain unique and it doesn’t always work for everyone. Clean your greens and chop your vegetables so that when you’re hungry, assembling your meal takes mere minutes. Any more than that, and your weight loss won’t be pure fat—it will be water and lean mass, including muscle. No-Sugar Diet Expected Weight Loss. The Promise. Cutting off any form of addiction doesn’t come with success overnight. Most processed foods have added sugar, here are some examples: Start paying attention to nutritional labels and scrutinize the terms that suggest the food has added sugar. So learning sugar terms and reading nutritional labels is essential should you adopt a no sugar diet. Aside from just cutting out sugar every day, you need also to be filling your body with better,... Avoid Fast Food. It kicks starts a chain of inter-related chronic diseases. Weight Loss – I lost 5 pounds the first week, and have continued to lose more since then. Did I mention you don’t need to count calories? However, sugar is found everywhere, which is why weight lose is difficult for many people. Refined sugar enters our bloodstream fast, gets digested quickly, and gives you that additional boost of energy. The lower blood sugar levels will allow you to feel tired when your circadian rhythm kicks in. 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