No Sugar Diet Plan: How To Get Started

In no sugar diet, the main focus should be on the calorie intake, the quantity of food, and the type of food we can take by avoiding sugar. One thing should keep in mind that we are not avoiding natural sugars(found in fruits, vegetables, etc.) we are restricting added sugars. We can plan according to our daily intake and the average quantity of food in every meal. There are mainly three major meals i.e., Breakfast, Lunch, and Dinner; three minor meals which include early morning, mid-morning, and snack time. The main thing that should be noted is a person following this diet should not stop the sugar intake suddenly, it should be done gradually. Decrease the amount slowly. So that our body can adapt to the change in the diet. Now, let’s start with the type of foods preferred in each meal of no sugar diet:

Early Morning

If your day starts with drinking coffee\ tea\ milk, reduce the amount of sugar you add in them gradually. There are some other drinks you can prefer:

Breakfast

There are many options for breakfast, consider them according to your availability. It’s good to drink a glass of water half an hour before a meal. There should be an hour gap between early morning meal and breakfast.

All these items are taken by your choice but not all at a time. For example 2 dosa or 2 roti.

  • 2-3 Idly ( decrease the amount gradually if you are taking more than required amount).
  • 2 Dosa ( can take any type of dosa like Rava dosa, mixed flour dosa, millet dosa, ragi dosa, etc. and decrease gradually if you are taking more than required amount).
  • Uthappam
  • 2 Roti/chapati
  • A cup of upma ( prefer red wheat bran because it is less calorie, make stomach full compared to vermicelli and semolina).
  • A cup of poha
  • A cup of tamarind rice/lemon rice
  • A glass of ragi malt ( you can add buttermilk according to your taste)
  • Salads such as vegetable salad, fruit salad, sprouts salad, corn salad, chickpea salad, etc.
  • Toasted bread or Sandwich ( prefer brown bread.

Note:

You can eat idly, dosa, upma with low-calorie chutneys, spice powders.

Mid-Morning

This is not a necessary meal. But if you consider this keep it light with the following foods:

  • 4-5 Soaked almonds
  • Dates
  • 1 Fruit sliced (according to the availability) and unsweetened curd
  • Green tea
  • Black coffee
  • Buttermilk
  • You can also consider some light salads

Lunch

Lunch is a major part of the meal. As advised above, drink a glass of water half an hour before a meal. 4-5 hours gap should be taken between breakfast and lunch. You can add 1-2 tablespoons of curd and 1 spoon of ghee in the diet. The preferred ways to maintain calorie intake and keep your stomach full are:

  • A cup of white rice/ brown rice with a cup of curry/ dal/ sambar.
  • 2 Whole-grain roti/ chapati with a full cup of curry or dal and a glass of buttermilk.
  • If you eat rice 3 days a week and bored of eating chapati you can consider salads like beetroot, carrot, chickpea, tofu, etc smoothies and fruit juices without added sugars, wheat bran upma without tempering, sandwiches, wraps with full of vegetables.
  • If you want different dishes to eat other than normal curries and dals along with chapati/ roti you can prepare them healthy using tofu, vegetables, spices, etc.
  • You can prepare vegetable dishes in different methods so you cannot get bored.

Snacks

This is the time where a person craves for tasty food. It is not important to eat at that time. But to decrease the appetite and cravings some foods can be taken such as:

  • A handful of roasted kala chana
  • A handful of nuts(peanuts, almonds, raisins, walnuts, pistachio, etc but not cashew nuts)
  • Coconut water
  • Buttermilk
  • Puffed rice bhel ( avoid adding fried things and potato)
  • Channa chaat
  • Sprouts salad
  • Bread masala or toasted bread
  • Black coffee
  • Green tea
  • Milk without sugar
  • Makhanas (fox nuts)

Dinner

There should be a minimum gap of 2 hours between dinner and sleep. Don’t forget to drink a glass of water half an hour before a meal. It should be light without any heavy foods. You can complete dinner by considering the following options:

  • Idly, dosa, upma, poha, etc
  • Whole wheat roti with any curries/ dal
  • Masala Tofu
  • If you don’t want to eat any foods you can simply drink buttermilk or warm milk.

Diet Management

  • Initially following a strict no sugar diet is a difficult process. Start this in a slow process by cutting down added sugars if you are a sugar-loving person.
  • Never try to remove the sugar completely from your diet suddenly(sincere advise)
  • In the initial days take one cheat meal in a week, later on, decrease the cheat meals i.e., one for a month or according to your choice.
  • It’s all about “self-control”, an important thing you need in the entire diet.
  • Follow this diet along with 30 min of daily exercise. You will definitely observe changes in your body.

Summary

  • A person following no sugar diet should focus on the calorie intake, the quantity of food, and the type of food taken by avoiding sugar.
  • There should be an hour gap between early morning meal and breakfast.
  • Mid-morning is not a necessary meal. But if you consider this keep it light.
  • There should be 4-5 hours gap between breakfast and lunch.
  • If you want different dishes to eat you can prepare them in different methods
  • Snack is the time where a person craves for tasty food.
  • If you don’t want to eat any foods at dinner time you can simply drink buttermilk or warm milk.
  • Dietary management and self-control are important in no sugar diet.
  • Follow this diet along with 30 min of daily exercise. You will definitely observe changes in your body.