What is the sugar busters diet?

What is the sugar busters diet?

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful meal plans must be individualized and take into account the whole person. Before starting any new diet, check with your doctor or dietitian, especially if you have an underlying health condition.

What is the sugar busters diet?

The Sugar Busters diet, made famous in the 1995 book "Sugar Busters! Cut Sugar to Trim Fat," focuses on eliminating refined carbohydrates and high glycemic index foods as a way to lose weight. As the name suggests, dieters cut out sweets, many processed foods, and other foods that can raise blood sugar. While the diet is relatively balanced and may promote weight loss, it does restrict some healthy foods and lacks scientific evidence.

7 day diet plan

The following 7-day meal plan isn't complete, but it should give you a general idea of ​​what a week on a balanced Sugar Busters diet will look like. You can accompany your meals with water, 100% pure fruit juice, or a glass of dry red wine for dinner. Keep in mind that if you choose to stick to this plan, other foods may work better for you.

Day 1:

 1 cup plain yogurt topped with fresh fruits and nuts. 1 low-calorie, low-fat tuna roll, 1 cup rainbow vegetable soup; 1 portion chicken marsala 1 cup cooked barley, 1 cup steamed broccoli

Day 2:

 1 cup cooked oats topped with ½ cup strawberries. 1/2 cup salmon salad with dill, radish, and celery (use low-fat yogurt), 3 ounces greens; 1 serving of grilled shrimp and Mediterranean vegetable skewers; 1 cup cooked bulgur

Day 3:

 California omelet with summer vegetables, 1/2 grapefruit; 2 cups low-carb taco salad; 2-3 low carb beef fajita, 1/4 cup pico de gallo

Day 4:

 Sunday morning easy baked eggs, 1/2 cup berries. baked sweet potato stuffed with turnip and lentils, 1 cup vegetable broth; Greek Shrimp With Feta Cheese And Olives, 1 Whole Wheat Bread

Day 5:

 Hash ratatouille with fried eggs. Asian salad sliced ​​with chicken with garlic and ginger (without honey); Cooked salmon with almonds and flax seed crumbs, 1 cup green beans with lemon and olive oil

Day 6:

 A bowl of delicious spinach and oats, one cup of berries. Portable pockets of tuna to serve, 1/2 cup low-fat cottage cheese; Salmon with spinach and pesto, 1/2 cup brown rice, 1 cup steamed broccoli with lemon and olive oil

Day 7:

 A vegetarian breakfast of bagels with chickpeas, fresh fruits and nuts. healthy fish tacos with hot sauce (use a whole wheat tortilla or eat brown rice or quinoa); Cooked ginger chicken with asparagus and ½ cup brown rice

What can you eat

The Sugar Busters Diet recommends that about 40% of your daily calories come from high-fiber, low-glycemic carbohydrates. Additionally, 30% of your daily calories should come from lean protein sources like chicken and fish, and about 30% to 40% of your calories from fat (mostly from unsaturated fats). Foods with a low glycemic index (GI) have a value of 55 or less. These foods include most fruits and vegetables, whole grains, some dairy products, and healthy fats such as nuts and olive oil.

Fruits and vegetables with a low glycemic index

Many fresh, canned, and frozen fruits and vegetables are included in this diet, except for those listed as having a high glycemic index.

• Green leafy vegetables (kale, bok choy, swiss chard, lettuce)
• asparagus
• zucchini
• cauliflower
• Broccoli
• cabbage
• cabbage
• carrots (in moderation)
• berries
• gear
• Fruit juice without added sugar
• all grains

Whole grains are allowed, as well as products made from 100% whole grain flour. The authors explain that "wheat flour" is not whole wheat flour. The compatible food ingredient list should state that the flour is 100% whole grain. Cereal products should also not contain added sugars.

• brown rice
• oats
• Whole Flour Products
• quinoa
• Faro
• Nuts and legumes

Legumes (including many types of beans) are a good source of protein and fiber and are low in calories. Carbohydrates are acceptable in this diet. nuts