Sugar buster diet plan

Rating the Sugar Busters Diet: Advantages and Disadvantages

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The Sugar Busters Diet was developed in the 1990s and works in a similar way to the Zone Diet. It was developed by a group of professionals: Samuel S. Andrews, M.D., Morrison C. Bethea, M.D., Luis A Balart, M.D., and H. Leighton Steward, MSc and CEO of a Fortune 500 energy company.

Like the Zone Diet, the Sugar Busters Diet recommends that daily calorie intake is split into a 40/30/30 ratio. However, unlike the Zone Diet, where the higher 40% ratio is made up of carbohydrate, the Sugar Busters Diet recommends that 40% of daily calorie intake is made up of fat, 30% is made up of protein, and the final 30% is made up of carbohydrate.

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The theory behind the Sugar Busters Diet is that sugar is toxic to our bodies and can cause an increase in insulin.

The theory behind the Sugar Busters Diet is that sugar is toxic to our bodies and can cause an increase in insulin. This then causes weight gain. It particularly discourages consumption of refined sugars such as those found in cakes and sweets. The authors claim that, although the body does need certain amounts of insulin, too much of it can be bad for the health and that this diet will ensure that insulin levels are kept at a low, healthy level.

The diet also prohibits foods that are highly ranked in the Glycemic Index (GI). This is an index that rates all food by the effect it has upon the insulin levels in the blood. GI prohibited products in the Sugar Buster Diet include potatoes, pasta, and some vegetables.

The Sugar Busters Diet does encourage the consumption of meat, poultry, unsaturated fats, dairy products, and fruit/vegetables. Like all other diets, there are pros and cons to this diet.

Advantages of the diet include:

  • The diet helps to eliminate consumption of refined sugar
  • This diet does not involve calorie counting
  • The diet cuts out many foods that are clearly unhealthy
  • The diet encourages exercise along with the diet.

    Disadvantages include:

  • The diet also eliminates some valuable minerals and nutrients
  • This diet is not suitable for vegetarians
  • Weight loss is probably down to the automatic calorie reduction and not the 40/30/30 ratio
  • The diet restricts some fruit and vegetables, which are essentially healthy for us.

    The Sugar Busters Diet does encourage dieters to take exercise as well as drink plenty of water, which is important in any diet. The writers of the diet claim that this diet discourages – and is in fact wary of – saturated fats, not only because they can cause weight gain but because of the effect they can have upon vital organs, in particular the heart. They also advise that all meat should be lean and should have the fat trimmed off it. Plenty of high fibre food is also encouraged in this diet, although some high fibre foods, such as bananas, are prohibited because they also contain high levels of sugar.

    However, nutritionists argue that their claim that sugar is toxic to the body is complete nonsense and that, although sugar has no nutritional value and counts as ’empty calories’, it is in no way toxic. They also argue that this diet, although it has its advantages, cuts out far too many nutrients that are essential to our health, as well as healthy foods like potatoes and bread. There are also concerns about the high levels of protein encouraged in this diet. A review and analysis was carried out on the diet, led by UK Professor of Medicine and Clinical Nutrition at the College of Medicine, James Anderson, M.D. The study was published in The Journal of the American College of Nutrition. Anderson stated that Sugar Busters was one of several diets that condoned “…almost double the recommended daily allowance” of protein. He went on to say that: “This high protein load may lead to kidney damage.”

    Dieters that have tried this eating plan have given mixed reviews. Many said that the diet was easy to follow and provided them with plenty of energy as well as promoting a feeling of being full. However, on the downside, many dieters stated that the plan was difficult to stick to on a long-term basis, and could be quite time-consuming trying to find out about hidden sugars in everyday foods.

    This is another diet is another diet that may be suitable for those that suffer from allergies to ingredients found in starchy, carb-rich foods like bread, as these are already eliminated from this diet.

    However, this diet does encourage consumption of proteins found in food such as fish, nuts, and eggs. As three of the most popular allergy-related foods, it is important that dieters are aware of any allergies to these and other recommended foods on this eating plan to ensure that they will get the best out of the diet without endangering their health.

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  • Sugar Buster Diet Guidelines

    • 1 slice of bread
    • ½ cup of oatmeal, cereal, pasta, or rice
    • ½ of a small sweet potato or yam

    Flour, Bread, and Crackers

    Stay away from white, enriched, bleached, or refined flours in favor of products made with 100% whole-wheat, whole-grain, or stone-ground whole-wheat flours. You can also find whole-grain soy, rye, oat, and pastry flours. Sprouted-grain products are allowed as long as they don’t contain enriched flour. Corn flours and cornmeal should be avoided, which rules out corn tortillas (whole-wheat tortillas are permissible as long as they don’t contain enriched flour). Bread and crackers should not contain more than 3 grams of sugar per serving.

    Cereal and Oatmeal

    Oatmeal and cereal should be made with whole grains or bran and should meet the 3-grams-of-sugar-or-less requirement. Avoid instant oatmeal in favor of 5-minute, rolled, steel-cut, or old-fashioned oats.

    Pasta and Rice

    Pasta should be made of whole wheat or hard durum semolina and cooked al dente (that is, just a little firm to the bite). As long as they’re whole-grain, pastas made with non-wheat flours are permissible.

    Acceptable types of rice include brown rice, brown or white basmati rice, and wild rice. Avoid white rice unless it’s basmati.


    Protein is a filling nutrient that helps build muscle mass. To determine how much you need, divide your current weight by 2.2—the result is the number of protein grams you should consume each day.

    Protein-rich foods include eggs, dairy, meat, and nuts. Choose lean proteins such as:

    • White-meat poultry
    • Fish and shellfish
    • Lean cuts of pork, beef, and lamb
    • Turkey bacon
    • Tofu
    • Beans
    • Nut butters (with no sugar added)

    Servings of meat should be no larger than 4 ounces. Also, avoid sugary and fatty deli meats.

    You can also add no-carbohydrate protein powder to foods or beverages as a supplement. Keep in mind, however, that nearly all foods contain protein and need to be accounted for.


    Choose low-fat or fat-free dairy products that have no more than 3 grams of sugar per serving. Permissible dairy products include:

    • Milk, cream, and half-and-half
    • Cream cheese
    • Cottage cheese
    • Sour cream
    • Yogurt (unsweetened)

    Milk can cause insulin spikes for some people. If you’re not losing weight, try cutting down your milk, cream, and half-and-half intake.

    Fats and Oils

    Healthy, natural fats are essential for health and allowed in moderation.

    Natural fats include:

    • Olive oil
    • Canola oil
    • Peanut and walnut oils
    • Butter

    Man-made fats that should be avoided include:

    • Margarine
    • Shortening
    • Hydrogenated oils
    • Transfatty acids (commonly known as “trans fats”)

    Legal Sweeteners

    Natural and artificial sweeteners are permitted on the Sugar Busters diet.

    Permissible natural sweeteners include:

    • Stevia
    • Trutina dulcem (kiwi sweetener)
    • Agave nectar

    Permissible artificial sweeteners include:

    • Sweet’n Low (Saccharin)
    • Splenda (sucralose)
    • NutraSweet (aspartame)

    As an alternative to traditional sugar substitutes, you may also use sugar-free pancake syrup to sweeten your foods and drinks. Corn-based sugars like high-fructose corn syrup are not suitable substitutes. Read labels on every food item you purchase—sugars can hide out in unexpected places.


    The “sugar” category contains much more than just traditional white sugar. Some items that you might expect need to be avoided include honey, molasses, and corn syrup. There are also many lesser-known sugars that should be avoided, including:

    • cornstarch
    • modified food starch
    • dextrose
    • polydextrose
    • maltodextrin

    If you do find foods containing any of these ingredients, make sure that they’re listed near the end of the ingredients list and that the product contains no more than 3 grams of sugar per serving. As a general rule, avoid any ingredient that ends in “-ose.”

    There are a couple of exceptions to the above rules. Fruit products (including tomatoes) are permissible as long as the sugar actually comes from the fruit. Check the ingredients list to make sure there’s no added sugar in products containing fruit. Also, dairy is permissible as long as the sugars come from lactose. Keep in mind that dairy products can stall weight loss, so try cutting them out if you find that your weight loss plateaus.


    Condiments can be sneaky vessels for sugar, sodium, and fat. Here are a few common offenders and substitution options:

    • Salad Dressing: Stick with vinegar-based salad dressings, as vinegar will lower the glycemic value of the food. Citrus juice has the same effect. You can use other types of dressing as long as they have 3 or fewer grams of sugar per serving.
    • General Condiments: Make sure any ketchup, hot sauce, mayonnaise, soy sauce, and mustard you use are sugar-free. If you use condiments regularly, you may notice water retention and slowed weight loss. If this is the case, choose low-sodium condiments or use them less frequently.
    • Spices and Seasonings: Many packaged seasonings contain a sugar called maltodextrin. Be sure to check the packages and make sure they only have 3 or fewer grams of sugar per serving.
    • Thickeners: If you need to thicken your foods, avoid using cornstarch. Instead, use guar gum, arrowroot, whole-grain flour, or root starch. Pureed roasted garlic and vegetables are also flavorful thickeners for soups and stews.


    The following snack foods are allowed in moderation. Keep in mind that indulging in them too frequently can trigger sugar cravings.

    • Sugar-free candy
    • Sugar-free gelatin
    • Sugar-free ice cream
    • Chocolate that contains at least 60% cocoa
    • Sweet potato chips (try Terra brand)

    Whenever possible, avoid processed foods in favor of fresh foods. Also, fiber-rich vegetables make great snacks, as they’re filling and nutritious.


    Try to consume eight 12-ounce glasses of water each day. In addition to water, the following beverages are allowed on the Sugar Busters diet:

    • Sugar-free flavored waters
    • No-sugar-added, 100% fruit juices
    • Tea
    • Coffee

    If you suffer from GERD or another reflux condition, avoid coffee and citrus juices, as they can aggravate your symptoms. Some studies also suggest that coffee can increase insulin production for some people, so cut back on it or eliminate it altogether if you find that you’re not losing weight.

    If you are trying to lose weight, one diet to consider is the sugar busters diet. While it has some similarities to other diets (such as the Atkins diet, the South Beach diet, the diabetic diet, and the low carb diet), the sugar busters diet is much simpler to follow. According to the sugar busters diet, you can trim fat simply by cutting sugar from your diet.

    What Makes the Sugar Busters Diet Work

    Foods that are high in sugar increase glucose levels in the blood stream quickly, causing a spike in blood sugar levels. This spike in blood sugar stimulates the pancreas to release too much hormone insulin. When too much hormone insulin is released, the body is not able to convert that glucose into glycogen, which produces energy. Instead, the body will store the excess glucose as fat. This fat can end up around your belly, on your thighs, or other unwanted places.

    To minimize the storage of excess fat on your body, the sugar busters diet eliminates all sweets made with refined sugar, and even some carbohydrates, fruits, and vegetables that have a high sugar content. Unlike most popular diets, the sugar busters diet does not count calories. The authors of the sugar busters diet believe that what you eat is more important than how much you eat, but they do recommend eating only moderate portions of nutritious foods that don’t have a high sugar content.

    What Not to Eat

    Some of the foods that are eliminated from sugar busters diet are surprising, because they are not typically thought of as fattening foods. Because foods such potatoes, baked beans, corn, white rice, bread made out of refined flower, beets, and carrots are high in sugar content, you should not eat them while you are on the sugar busters diet. You should also avoid more obvious foods that are high in sugar such as:

    • corn syrup
    • molasses
    • beer
    • soft drinks
    • all other foods made out of refined sugar

    What To Eat
    To follow the sugar busters diet, you should instead eat vegetables that are high in fiber, whole grains, lean meats, and certain fruits. The diet also recommends using oils that are high in monosaturated fats and polyunsaturated fats, and low in saturated fats when you cook or bake. The sugar busters diet recommends eating three moderate meals every day, with snacks such as fruit and nuts in between meals. Fruit should be eaten with nuts so your body can absorb the protein and healthy fats from the nuts, with the carbohydrates and nutrients from the fruit.

    Specifically, the sugar busters diet recommends eating the following types of meats:

    • lean beef and pork
    • Canadian bacon
    • poultry
    • fish
    • shellfish

    It also recommends eating the following high-fiber vegetables:

    • beans
    • lentils
    • peas
    • spinach
    • lettuce
    • squash
    • zucchini
    • mushrooms
    • asparagus
    • artichokes
    • cabbage
    • celery
    • cucumbers
    • broccoli
    • brussel sprouts
    • eggplant
    • onions

    Fruits that the sugar busters diet recommends include:

    • apples
    • lemons
    • limes
    • pears
    • cherries
    • raspberries
    • kiwis
    • grapefruits
    • apricots
    • tomatoes
    • oranges
    • tangerines

    If you decide to embark on the sugar busters diet, be prepared to view sugar as the enemy!

    Read about our review on this diet:

    Getting The Truth About The Sugar Busters Diet

    Earlier on it was fat that was the big evil. Every day there were new low-fat products coming out on the market. Some were lower fat versions of the same food and others were low-fat substitutes that were meant to replace other higher fat options. Everywhere you turned, fat was avoided.

    In this decade however sugar has become the new evil, and more and more individuals are starting to remove it from their diets. There are a variety of sugar substitute products out on the market that you can now use to replace sugar in many of your recipes and a variety of pre-made foods that you purchase in the grocery store are now using Splenda or some variation to replace traditional sugar or corn syrup.

    With this move towards a heightened awareness of the problems with sugar and your health, out came the ‘Sugar Busters’ Diet.

    The Sugar Busters Diet

    Started by H. Leighton Steward, who holds a Masters Of Science degree from Southern Methodist University, it’s sole aim is to cut sugar and trim fat. His focus is maintaining the insulin levels of the body and thus promote healthy appetite and weight.

    Not all carbohydrates are shunned by this diet however; it is only those that are in the refined form that send insulin levels skyrocketing upwards. The unrefined forms such as fruits, green vegetables, dried beans and whole grains help to slow the digestion process and thus improve your insulin profile in the body. Therefore, he feels these help to promote less fat synthesis, storage and weight gain.

    This diet does not recommend any specific calorie levels as the author feels that it is not necessary to count calories, nor should you become obsessed over sugar, fat or protein grams. They take a relaxed approach; one that is centered more on choosing the right types of foods more often.

    The main foods that are promoted on this plan are a high consumption of high-fiber vegetables, lean meats and unsaturated fats. The diet does caution against eating too much fat though so this is by no means similar to other low carb—high protein/fat diets that are out there as well.

    Sugar Busters places a large importance as well on portion sizes, stating that each meal should fit nicely on the plate and second helpings are not to be eaten.

    Click To Enlarge.
    Each Meal Should Fit Nicely On The Plate.

    You are told to eat three meals per day and snacks are encouraged, with fruit being the predominant choice that is recommended.

    One odd point that the author promotes for this diet is that you are not to drink very much at all during meals, but to take in most of your fluid consumption between meals. He feels that drinking too much during a meal can disrupt the natural digestion process and prevent food from being absorbed as it should.

    A typical day’s worth of food would look something like this:


    • 1 piece of fruit or 1/2 cup of juice, eaten about 1/2 hour before the rest of the meal
    • Whole wheat and bran shredded wheat and skim milk, a sugar substitute can be used if desired


    • 2 eggs cooked in butter
    • Canadian bacon or pure sausage
    • A slice of whole-grain toast
    • Decaf coffee or tea

    Mid-Morning Snack

    • Fruit or nuts
    • Decaf diet drink or coffee


    • Green salad with olive oil and some variation of flavored vinegar
    • Grilled fish or chicken with green or yellow vegetables
    • Some form of slow digesting grain product
    • Decaf coffee, tea, or water

    Mid-Afternoon Snack

    • Fruit or nuts
    • Decaf coffee, diet cola or water

    *Note that the diet does allow for a small portion of high-cocoa chocolate if desired as a snack.


    • Large green salad
    • Steak, lamb chops, veal chops, or hamburger steak
    • Beans sautéed in olive oil
    • vegetables
    • Water or a glass of wine


    (One Of The Following)

    • Sugar-free ice cream and diet root beer (float)
    • Slice or two of cheese
    • A dozen nuts

    So How Does This Diet Stack Up?

    Overall, this is more of a healthy eating approach than any particular weight loss diet. The big problem here is in order for actual weight loss to occur, one must consume fewer calories than they are burning. Since this diet makes no recommendation for calorie or macronutrient levels, there is absolutely no way to ensure dieters eat the amount of food required for weight loss.

    True, if someone has had a really bad diet before starting the plan, chances are upon changing their food preferences as such they will then naturally reduce calories, but if you take someone who wasn’t eating all that bad to begin with and put them on the plan, then they may not see a weight loss happening.

    The other problem with not tracking nutrients is there is no guarantee you are getting enough protein. Granted the program does promote consumption of lean protein so for most people this wouldn’t be a big problem, as long as they do ensure they are getting a solid meat source with every meal. Since snacks are typically recommended to be fruit, the main three meals will be the only sources of protein.

    Furthermore, with the snacks, fruit is a great idea for a snack however it would be better to also include a protein to make it more balanced.

    The fact that this diet is so cautious about fat too is a bit of an issue because fat shouldn’t be brought below 20-25% in a diet as this is necessary for proper hormonal functioning in the long term. Plus, additional fat with further help with satiety issues, making the diet easier to stick with.

    One nice thing however is that it does promote eating unsaturated fat over saturated, so with regards to that it’s on the right track.

    The sugar busters diet is likely good for someone who is looking to make general improvements in their overall nutrition and isn’t dead set on losing a large amount of weight. Not to say you couldn’t lose weight on this diet, just that if you wanted to ensure it, you need to be tracking your calories.

    Click Image To Enlarge.
    Author, Shannon Clark

    Furthermore, if you plan on going on an intensive exercise program, you will likely want to be having more ‘mini-meals’ as snacks to make sure you are properly fuelled for your workouts or add in some type of pre/post nutrition plan.

    Overall Diet Rating: 3.5/5

    You should eat:

    Meats, including:

    • Lean beef and pork
    • Canadian bacon
    • Poultry
    • Game meats, such as venison
    • Fish and shellfish

    Vegetables, including:

    • Beans
    • Lentils
    • Peas
    • Spinach
    • Lettuce
    • Squash
    • Zucchini
    • Mushrooms
    • Asparagus
    • Artichokes
    • Cabbage
    • Celery
    • Cucumbers
    • Broccoli
    • Brussels sprouts
    • Eggplant
    • Onions

    Fruits, including:

    • Apples
    • Lemons and limes
    • Pears
    • Cherries
    • Raspberries
    • Kiwis
    • Grapefruits
    • Apricots
    • Melons other than watermelon
    • Tomatoes
    • Tangerines and oranges

    You also can have dairy products, and whole grains and cereals — just don’t add sugar to them! Spices and dark chocolate are also permitted. You should not eat:

    • Baked beans
    • Carrots
    • Corn
    • Ripe bananas
    • Raisins
    • White bread, pasta, rice
    • Potatoes
    • Beer
    • Bacon, fried chicken, most cold cuts

    How It Works

    The authors use basic science to explain their theory — up to a point. A snack or meal that is high in carbohydrates (of which sugar is the basic building block) raises the level of glucose in the blood stream quickly. This stimulates the pancreas to release the hormone insulin. This release produces too much insulin, say the authors, so that the body is not able to convert that glucose into glycogen (which is used for immediate energy needs). Alas, the body’s ability to store or hold glycogen is limited to a measly few hundred grams — an average of 700 grams can be stored in the liver and muscles.

    The result of that insulin production is stored fat. And the body has uncanny ability to hang unto it, like it or not, in the form of that spare tire around one’s middle, those thunder thighs, and that belly. And, wouldn’t you know it, the body can store thousands of grams of fat. All of this was incredibly useful for our forebears before the invention of fast-food joints, when the next meal might be long off, and fat could be converted into energy as needed. But while we no longer need this efficient system of packaging, we’re stuck with it.

    However, a high-protein, low-carbohydrate meal causes only an imperceptible rise in blood glucose and consequently a very small rise in insulin but a significant increase in the glucagon level, claim the authors. What is glucagon? The other hormone secreted by the pancreas that helps regulate blood sugar and “promotes the mobilization of previously stored fat,” according to the authors. ” you burn food reserves for your energy requirements between meals, high levels of glucagons will allow that energy to be derived” from your stored fat reserves. Furthermore, the elevated glucagon level stays high for quite some time “so you can keep on burning that mobilized fat.”


    Top Diets: The Best Dieting Tips Ever for Weight Loss See Slideshow

    I’ve tried every way to lose weight except having a zipper stitched on my lips. And a low-carbohydrate diet.

    Because the latter is one of the most popular weight-loss plans in recent history, it’s quite astonishing that I, a veteran of many a diet war, have not joined this campaign.

    That’s not altogether true, however. I’ve come to believe sugar is a major deterrent to weight loss, so I’ve certainly cut back on my consumption and increased protein intake. I also recently tried a week of very low-carb eating, which affirmed my fears about this way of eating.

    I lost 3 pounds following the plan and using the easy, tasty recipes in a book I wrote about in last week’s Food section called “Low Carb Meals in Minutes” (Bay Books, $18.95) by Linda Gassenheimer.

    Sparing you the details, I’ll just say havoc was wrecked in my innards, although I was not hungry and did lose my craving for sugary stuff by the second day.

    But this plan and Robert Atkins et al., with their long lists of forbidden fruits and vegetables, fiber and starches, are too Draconian for me. Further proof comes from readers who talk of slipping off the Atkins wagon a lot more than they talk of staying on.

    Those who’ve written about weight loss, including me, tend to lump the authors of “Sugar Busters” (Ballantine, $23.95) with Atkins and the rest. The “sugar busters” are from the New Orleans area and include three doctors and one big-time businessman.

    Indeed, the book reads like yet another get-rich-quick diet book. The writing is boring, and the promises are as big as the typeface to ensure enough pages are filled to have something to put between two covers.

    “Sugar Busters,” like other diet books, describes the scientific processes connected with food consumption, and it’s tough to read. You can get advanced college degrees in this stuff and trying to explain it in a couple of chapters is impossible.

    So, take the mind-numbing writing and the title, which certainly makes it sound like another no-carb diet, and it’s not surprising “Sugar Busters” gets grouped with Atkins.

    It shouldn’t, though, because, as a Simsbury advocate says, it isn’t a no-carb plan; it’s a no-sugar, sensible carbohydrate plan. On Sugar Busters, you can eat bread, pasta and rice as long as they’re whole-grain. You can eat fruits, except for sugar-loaded ones like watermelon and bananas, and you can eat vegetables except for white potatoes, carrots and other root vegetables, and the big one, corn.

    I’ve heard from other Sugar Busters advocates, but the Simsbury reader really hit home with her well-grounded enthusiasm.

    She’s 42 years old with 7- and 10-year-olds, a husband, a job, a busy life and a tendency to be, since the kids, about 20 pounds overweight. A healthy eater, she says she tried Weight Watchers and other diets and though faithful, didn’t lose.

    Finally, she turned to Sugar Busters. From the beginning of February to mid-March, she dropped 11 pounds, was never hungry and didn’t feel particularly deprived.

    Some personal problems caused her stress and the need to travel so she rather purposely decided to spend time on a plateau, adhering to the basic principles of no sugar but not as strictly as she had been.

    Now, she’s back on, determined to whittle off the last 9 pounds and figures once she does, she’ll ease off now and then and if she gains, get strict again for a spell.

    What she misses most is pizza, off-limits because of the white flour, and sushi, made with white rice.

    Cereal is a problem because there are so few without sugar, molasses, sucrose, honey or other sugary stuff. She eats Uncle Sam’s or Special K, but for most breakfasts, she has fruit — one half-hour before the main meal, which is a Sugar Busters rule — and then a piece of multi-grain bread toasted and spread with two triangles of “light” Laughing Cow cheese or light Swiss. She often uses Ezekile, a brand of bread in the frozen food section at Stop & Shop and at health food stores called because it’s one of the few she’s found without much sugar.

    This way of eating requires careful reading of labels because sugar and its equivalents are in a lot more products than we might assume. (Lactose, a milk sugar, is permitted, so milk and other dairy products are on the list.) Corn, or its oil, also is a common ingredient in food.

    This woman uses as a sugar substitute agave nectar, made from a cactus plant that looks and tastes like honey but with a thinner consistency, she says. Some other sugar substitutes, including aspartame, are also permitted.

    A website this woman discovered offers a better explanation of sugar busting, a number of recipes and some impressive before-and-after pictures of its author, who lost 100 pounds on the plan. It’s called Also helpful to the Simsbury reader is a cookbook, “Sugar Bust for Life” (Shamrock, $14.95 ), by Ellen and Theodore Brennan.

    So, I’m sold. I’m going to try Sugar Busters’ plan and keep you posted. Please tell me your experiences on this plan, as well.

    To reach Claudia Van Nes, call 860-343-5251, or write her at The Hartford Courant, Middletown News Bureau, 373 E. Main St., Middletown, CT 06457 or send e-mail to [email protected]

    Photo, Roberto Caruso.

    This week-long low sugar diet aims to keep your energy levels high and your mood regulated by balancing blood sugar with the right combination of foods at each meal and naturally sweet foods that let you indulge in a healthy way. After the first few days, your sugar cravings should reduce, and by the end of the week, they’ll be much lower.

    Many of these dishes are filled with leafy green vegetables, and every meal has protein, which diminishes cravings by helping keep blood sugar constant. We’ve cut out almost all added sugar, as well as hyper-processed starchy foods, like bread, bagels and crackers, which are quickly digested and contribute to sugar cravings.

    Try to eat something every 3 to 4 hours to keep your blood sugar levels relatively stable and stave off cravings. If you’re used to eating a lot of sugar, it may have dulled your taste buds to the flavours of natural foods. Don’t worry — just as you learned to love all that extra sugar, you can learn to unlove it. You may even find you start to dislike overly sweetened foods.

    Related: Going Paleo? Here’s the truth about the latest fad diets

    After the week is over, carry your healthy habits forward by following the 80:20 rule. This means making 80 percent of what you eat similar to this plan, and the other 20 percent can include sweet treats like dark chocolate.

    Customize it
    This meal plan is intended for the average woman with a sedentary job who is working out 3 to 4 times per week. If you do endurance training, add in larger servings of whole-grain foods like sprouted-grain breads, whole wheat pasta, brown rice and quinoa. If the plan feels like too much food, simply cut portion size.

    2 poached eggs over a bed of wilted spinach (start with about 6 cups fresh) sautéed with olive oil, salt and fresh pepper. Serve with one piece of sprouted-grain toast spread with a little bit of butter.

    1 apple with 1/4 cup raw almonds.

    1 cup Mexican lentil soup with 3 hard rye crackers spread with olive tapenade and topped with 1/4 cup crumbled feta.

    1/2 cup golden hummus with 1 cup sliced veggies.

    Golden hummus.

    Smoky white-bean chili.

    Smoky white-bean chili.

    Green smoothie.

    Photo, Masterfile.

    1 apple, spread with 2 tbsp natural, unsweetened peanut butter.

    Leftover chili served with carrot sticks.
    Side: 2 slices aged white cheddar and 2 hard rye crackers (like Ryvita) and a pear.

    Grilled chicken with cauliflower-garlic sauté.

    Avocado toast: Top two slices of toasted sprouted-grain bread with 1/4 ripe avocado each. Top with salt, fresh pepper and some pumpkin seeds for crunch.

    1/2 cup plain Greek yogurt sprinkled with cinnamon and topped with 1/4 chopped walnuts and 1 diced date.

    Leftover grilled chicken with cauliflower-garlic sauté.

    Cauliflower-garlic sauté.

    1/3 cup trail mix with pecans, unsweetened dried tart cherries, pumpkin seeds, cacao nibs and flaked unsweetened coconut.

    Spring tofu scramble with a green salad on the side.

    3/4 cup plain Greek yogurt in a parfait, layered with 1/4 cup chopped walnuts, 1 cup thawed or fresh blueberries, 1 tbsp dried tart cherries, 1 tbsp hemp hearts and sprinkled with cinnamon and cardamom.

    1 pear with 1/4 cup raw almonds.

    1 cup Mexican lentil soup with 3 hard rye crackers spread with olive tapenade and topped with 1/4 cup crumbled feta.

    Mexican lentil soup.

    1/2 cup crispy madras chickpeas.

    Crispy madras chickpeas.
    Photo, Roberto Caruso.

    “Fish and Chips”: Seared halibut with cilantro salsa and rosemary sweet potatoes.

    Seared halibut with tomato salsa.
    Photo, Roberto Caruso.

    Green smoothie.

    1/2 cup organic cottage cheese topped with 1/2 cup thawed blueberries and 1/4 cup raw sunflower seeds.

    Green goodness basil-pesto salad with 1/2 can wild salmon or light tuna.

    Green goddess basil pesto salad.
    Photo, Roberto Caruso.

    1 apple spread with 2 tbsp natural, unsweetened peanut butter.

    Beef barley soup.

    Beef barley soup.
    Photo, Roberto Caruso.

    2 poached eggs over a bed of wilted spinach (start with about 6 cups fresh), sautéed with olive oil, salt and fresh pepper and served with 1 piece of sprouted-grain toast spread with a little bit of butter.

    1 apple.

    1/2 cup golden hummus, 4 hard rye crackers, 2 slices aged white cheddar, 1/2 cup cherry tomatoes and 1/2 cup sliced bell peppers.

    1/2 cup plain Greek yogurt sprinkled with cinnamon and topped with 1/4 chopped walnuts and 1 diced date.

    Spring tofu scramble with a green salad on the side.

    Gluten-free buckwheat pancakes
    Top with tropical fruit purée: Blend 1/2 banana with 1/2 cup mango and 1 tsp grated ginger, then thin with coconut milk to desired texture. Top with shaved unsweetened coconut.

    Gluten-free buckwheat pancakes.
    Photo, Michael Alberstat.

    Snack1/2 cup organic cottage cheese topped with 1/2 cup thawed blueberries and 1/4 cup raw sunflower seeds.

    Apple and walnut super-crunch salad.

    Apple & walnut super-crunch salad.
    Photo, Roberto Caruso.

    1/2 cup crispy madras chickpeas.

    Grilled side of salmon, served with roasted vegetables and brown rice.

    Grilled side of salmon.

    To download a printable PDF of the full meal plan click here.

    This meal plan was compiled by registered dietician Desiree Nielsen using Chatelaine recipes.

    Looking for health breakfast ideas? Try these recipes:


    Healthy breakfast (rethink July 2015) 1 / 6 Overnight Chia Oatmeal

    Overnight Chia Oatmeal

    Get the Overnight Chia Oatmeal recipe. Photo, Erik Putz.

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    Watch: 12 healthy ingredients to try in your breakfast smoothie

    Sugar Busters Diet: What You Need to Know

    The Sugar Busters diet plan tells you how, what and when to eat. The plan is meant to become your life, rather than just a quick phase. The basic idea of Sugar Busters is to have you eat fruit, high-fiber vegetables, stone-ground whole grains, lean meat and fish. The plan limits sugar and thus your insulin levels, which Sugar Busters blames as the cause of body fat. If you follow the plan, you might help your cholesterol levels, lower your risk for diabetes, and see an increase in energy and wellness. It’s also said to cut back your cravings for refined sugar products.

    Sugar Busters sets up a ratio of the types of foods you should consume every day: 30 percent carbohydrates, 30 percent protein and 40 percent fat, eaten in three portion-controlled meals. Snacks are permitted, but they must be reasonably sized and healthy. Liquid is another important component of the plan, mainly in the form of water. A dieter should expect to drink six to eight daily glasses of water.


    Sugar Busters doesn’t ignore the importance of exercise, recommending that you get your heart rate up for 20 minutes for at least four days a week. Exercise is good for your heart and the overall function of your body, and it can also help you lose weight.

    Though the plan is seemingly appropriate for a variety of people, experts don’t recommend the plan for vegetarians. Sugar Busters doesn’t provide enough suggestions for non-meat proteins .

    Click to the next page to learn about what foods you can and can’t eat when on the Sugar Busters diet.

    Sugar Free Diet Plan PDF:

    Got a sugar addiction? Got massive sugar cravings? Try our simple sugar free diet plan. A one week plan that will guide you to eating sugar free, rid you of your cravings and help you on your way to losing your sugar addiction.

    Note: There are affiliate links in this post. See full disclosure.

    >>>>>Check out this Ketogenic Diet Plan<<<<<

    >>>>>The Ultimate Sugar-Free Plan<<<<<

    Looking for a sugar free diet plan? Looking to curb your sugar cravings or sugar addictions?

    We know how hard it is. We know the struggle. We’ve all been there. Sugar is addicting right? Sometimes we just can’t stop ourselves from grabbing a piece of chocolate or a cookie as a snack. It tastes so good!!

    We’ve just created this awesome meal plan for helping you stop this addiction — at least for 1 week. Give it a try. Follow the sugar free diet plan for 1 week and see how you feel. Anything is possible. See if it makes a difference in how you feel, your health and your well being. You might even lose weight! You can do anything for a week right? I think so, in fact I know you can! Give it a try. See Free PDF below. We also highly recommend The Keto Beginning. It’s a low carb, low sugar, high fat diet. Great for sugar addictions, great for weight loss. Become a fat burning machine with THE KETO BEGINNING and FAT FUELED Bundle now!

    It’s a more long term plan that can help you stay on track with your sugar free diet plan. If you try the week plan and like how you feel, why not go all the way with the The Keto Beginning plan??

    What is The Keto Beginning?

    It’s a proven program that includes only whole-foods. It’s designed to help you bust sugar and carb cravings and gets you on track to becoming a fat burning machine! . The plan includes the following plus much, much more:

    Beginners guide – 17 chapters with everything you need to know about keto

    30-day meal plan.

    Weekly shopping lists.

    20 Keto specific recipes.

    Access to the Exclusive Keto Beginning facebook group for support, resources and inspiration.

    What can I eat? What can’t I eat when following the Keto Beginning plan?

    Keto is a no sugar diet plan! The Keto Beginning plan includes a 30-day meal plan, to guide you the whole way. No second guessing what you can and can’t have. You should eat whole nutrient-dense foods. Nothing processed or highly refined. It’s generally suggested to keep your carb intake between 5-10%, your protein intake between 15-30%, and your fat intake between 60-75%. However, this isn’t a requirement – just a suggestion. Hope the guide below helps you to understand what to eat on a sugar free diet.

    See Sample Week Meal Plan Below for a sugar free diet.

    * NOTE: avoid the larabars with chocolate chips, as the chocolate chips may contain added sugar. The ones with fresh fruit or nuts are okay – however it’s up to you to watch your carbs as fruits contain carbs.

    1 Week Sugar Free Diet Plan Notes:

    Get Larabars here. * NOTE: avoid the larabars with chocolate chips, as the chocolate chips may contain added sugar. The ones with fresh fruit or nuts are okay.

    For salad dressing – make your own using one of these healthy clean eating salad dressing recipes (skip the ones with honey added if you can for this week of sugar free – this will help with sugar cravings).

    Fruit and Greens Smoothie Recipe (this can also be used for the Green smoothie recipe)

    Veggie Soup – Sweet Potato and Lima Bean Soup with Kale (go here and scroll down to recipes)

    Have more questions about the no sugar diet plan?

    If you have any questions about the above FREE Sugar-free diet plan (meal plan) OR The Keto Beginning plan, email me: [email protected] or leave a comment below!

    Sugar Busters Diet

    Sugar Busters! is a low-carb diet and lifestyle book based on the premise that eliminating sugar from the diet will achieve weight loss, fight obesity, and improve overall health. The authors of the book are a corporate CEO who lost 20 pounds on the Sugar Busters diet and three doctors — one specializing in cardiovascular surgery, another in endocrinology, and the third in gastroenterology. Their premise includes the theory that cutting sugar can cut our growing obesity problem.

    At the core of the Sugar Busters plan is the belief that sugar — not just refined sugar, but the sugar processed by our body from complex carbohydrates and starches — is toxic for the body.

    According to the authors of the Sugar Busters diet, removing foods that are high in sugar from your diet will help achieve weight loss, lower cholesterol, increase energy levels, and be generally healthier. Sugar Busters lists foods to avoid, offers a 14-day sample meal plan, and also includes recipes.

    Sugar Busters Diet: How Does It Work?

    “The Sugar Busters diet works by restriction,” says registered dietitian Keri Gans, RD, a spokesperson for the American Dietetic Association. “It’s a restrictive diet that eliminates foods.”

    The foods being targeted are those high in various sugars. Why? Sugar stimulates the body to produce excess insulin, which can cause it to store excess sugar as fat and increase cholesterol production. Carbohydrates also inhibit the body’s ability to break down fat. According to the authors of Sugar Busters!, carbohydrates, not fats, are the dietary culprits that cause weight gain.

    The Sugar Busters diet recommends removing foods that have a high glycemic index from your diet. The glycemic index is the measure of the effect a carbohydrate food has on blood sugar levels. Foods with a high glycemic index include potatoes, corn, carrots, and beets. Foods with a low glycemic load include whole grain foods that are high in fiber.

    The Sugar Busters diet provides menus to follow, which are about 1,200 calories a day. “If anyone follows a 1,200 calorie diet, they will lose weight,” says registered dietitian Angela Ginn-Meadow, RD, a certified diabetes educator and spokesperson for the American Dietetic Association.

    Sugar Busters Diet: Sample Diet

    Here is a sample day of meals following the diet’s principles for weight loss:


    1 large orange

    Hot oatmeal made with water, no added sugar or margarine


    Sandwich of turkey breast and regular Swiss cheese on rye bread with Dijon mustard,

    light mayo, lettuce, and tomato


    12 grapes


    Whole-wheat pasta with meat sauce made from lean ground beef

    1 cup steamed yellow and green zucchini

    Salad of Romaine lettuce, snow peas, and pine nuts with regular oil and vinegar dressing

    1 cup sugar-free, non-fat frozen yogurt

    Sugar Busters Diet: Pros and Cons

    Sugar Busters stresses eating healthy foods, such as whole grains, legumes and beans, and lean meats. And cutting out refined sugars in processed foods is a plus. However, Gans believes the diet is too restrictive.

    The restricted foods are tough to avoid, Ginn-Meadow adds: “A lot of the forbidden foods are common American staples such as pasta, potatoes, honey, syrup, and pineapples. It will be difficult to maintain the restrictions.”

    Others concerns include:

    • Eliminating foods means eliminating nutrients. Restricting any foods that contain vitamins and minerals is not beneficial, says Ginn-Meadow. You may not get enough calcium, iron, and vitamins D and E with this diet.
    • It labels foods as good or bad. “Consumers need a positive message,” says Gans. “Instead of saying ‘Don’t eat this,’ or ‘Don’t eat that,’ it’s better to say something like, “Lean protein is good for you.”
    • Avoiding sugar is no guarantee of avoiding diseases. “The one thing I don’t want people to think is that this diet will prevent diabetes,” says Ginn-Meadow. “The best ways to reduce your risk are through healthy eating and physical activity.”

    Sugar Busters Diet: Short- and Long-Term Effects

    In the short term, the Sugar Busters plan is likely to result in weight loss because it eliminates many foods, including baked goods and other sweets. And your food choices will be better, such as substituting whole grains for white bread, for instance. “There will be more fruits and vegetables and other healthier choices,” says Ginn-Meadow.

    On the other hand, there are consequences to cutting out too many carbohydrates from your diet. “If you eliminate a lot of the carbs you normally eat, you won’t have energy,” says Gans. “Our brains need glucose to function. You may become irritable and tired.”

    The long-term outlook is problematic because the Sugar Busters diet lacks the tools to help you make long-term lifestyle changes. “It does not talk about portion sizes or how to make weight loss a permanent lifestyle,” says Ginn-Meadow. “There is no behavioral or exercise component, both of which are necessary for long-term weight loss.” According to dietitians, the likelihood is high that you’ll gain back weight lost on the Sugar Busters diet.

    Sugar Busters 14 Day Diet Plan

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