Ready to ditch sugar and try a no sugar diet to kickstart a healthier, happier you? Then let’s get this sugar-free party for beginners started with an essential food list and an easy to follow 14-day no-sugar diet! This challenge is all about reducing sugar and refuelling your body with densely nourishing foods that provide all-day energy and satisfy. Get your notebooks and grocery shopping lists ready...
Welcome sugar-free beginners! I am so excited to share with you how to get started on a healthy, no sugar diet and set you up for success with a handy food list. Going sugar-free and improving your health on a no sugar diet, does not mean you have to sacrifice flavour, or spend hours reading nutrition labels at the grocery shops. You don’t even need to overhaul your entire kitchen pantry either (but if you want to, click here). Going sugar-free for a few days or the full two weeks just requires a few small changes to food choices and the ingredients you use each. Ready? Grab a herbal tea (instead of that cola) and let's go through it all together...
What Is The No Sugar Diet Plan?
First let's be clear on what a no sugar diet actually is, especially for those new to this style or approach to healthy, clean eating. Sugar-free is not all about limiting sugary cakes, colas and lollies. the focus is simply on easing into a no sugar diet by swapping out sugary foods for more healthier, low or sugar-free options. The no sugar diet teaches you how to feed your body with more nutritious, wholesome foods that will fuel all-day energy without sugar crashes, and help you to reduce the sugar you consume.
How Do I Start A No Sugar Diet?
When starting out on a 14-day no sugar diet, the best way for beginners to taste successful right out of the gate, is to stock up on essential food items that will support your sugar-free goals. Focus on a variety of nutrient-dense foods such as high-fibre fruits and vegetables, natural whole grains, lean animal and plant proteins, and healthy fats to build your plate. These foods will not only keep you feeling fully satiated, but they also provide you with the necessary nutrients, macros and dietary fibre to keep your body and gut microbes nourished and happy.
The real key to success to a successful sugar-free diet is preparation. Plan your meals ahead of time, arm yourself with a grocery list of sugar-free, wholefood ingredients, and experiment with new sugar-free recipes to keep motivated, and your meals interesting. I highly recommend searching for sugar-free substitutes for your favourite snacks, main meals, and desserts to make the journey and reduction in high sugar foods easier on you. Be sure to increase your water consumption to 3 litres per day, get plenty of rest, and dial into to your body's true hunger signals to fully experience a swift and long, lasting transformation.
How Much Weight Can I Lose On A No Sugar Diet?
If your motivation for trying the 14 day no sugar diet includes weight loss, I have good news for you. Many people notice a reduction in belly fat when they eat more plants and maintain a low sugar diet for a minimum of 2-3 weeks. The amount of weight you can lose by cutting sugar will vary based on several factors, including your overall diet quality, your daily physical activity, and the health and speed of your metabolism. However, in general most women report losing anywhere from 1 to 5 kilos during a 14-day time period, especially if they also their reduce calorie intake and increase their physical activity.
So, are you ready to learn what foods to focus on to begin your journey on a sugar-free diet? Let's reset your tastebuds, boost your energy levels with wholefoods, and complete a beginner's 14-day no sugar diet together!
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Getting Started: 14-Day No Sugar Diet
Before I share the Nutritionist recommended foods to enjoy, I'd like to share a quick word on which sugary foods to avoid for the next two weeks. They include anything highly processed and containing added or artificial sugars. Avoid any of these food items where ever possible:
added sugars: and processed foods like pre-packaged sugary snacks, frozen pasta dinners, meat pies, and simmer sauces; these often contain many hidden grams of sugar.
pre-made desserts: such as pudding, flavoured yoghurt, frozen fruit cakes and pies, ice cream and cheesecakes, and of course sweet biscuits and muffins.
sugary drinks and beverages: such as cola, fizzy drinks, store-bought fruit juices and smoothie mixes, sweetened teas, and energy drinks; these are often laden with lots of sugar.
refined carbohydrates: such as white bread, bakery and pre-packaged pastries, white rice, and pasta, all of which can spike your blood sugar levels unnecessarily.
sweeteners: such as high fructose corn syrup, cane sugar, dextrose and maltose to name just a few, should be avoided on a sugar-free diet.
While I am not a big fan of telling people what not to eat, these foods and ingredients provide very little nutritional value, and are typically very high in processed ingredients and excessive sugar. These can lead to unnecessary spikes in blood sugar levels, yoyo energy levels and increase the occurrence of visceral belly fat. All good reasons to reduce or avoid the above list of processed foods altogether.
The No Sugar Diet Food List
Now here's what why you're here, and what foods I recommend focusing on over the next 14 days while on the no sugar diet. Stock up on the following, and browse the Recipe Blog for heaps of healthy, free recipes that include many or all of these recommendations.
Fresh & Frozen Fruit
Eat from a wide variety of both fresh or frozen fruits. Choose naturally, high-fibre options such as apples (with skin), berries (all types), citrus (all types) kiwi (with skin), mangoes, pears (with skin), pineapple, and watermelon. These fruits are all naturally sweet and packed with dietary fibre, making them perfect for crushing those sugar cravings; pair them with a few almonds or nuts to dull cravings.
Lean Protein
Whether you go for chicken, turkey, fish, or prefer plant-based proteins such as lentils and chickpeas, protein is essential for keeping you full, and satisfied. You can also include whey or plant protein powder, as well as organic dairy products such as cheddar, cottage cheese, and yoghurt. Make sure you have a medium, palm-sized serving (30-50g) of protein at every meal--it'll help ward off those sugar cravings!
Healthy Fats
An vital part of feeling satiated, is healthy fats. Enjoy a little avocado, handful of nuts and seeds, or drizzle of avocado, flax, or olive oils with your meals and snacks. These fatty foods are rich in many essential nutrients and will help you feel full with less sugar cravings.
Fresh & Frozen Veggies
Load your plate with high-fibre greens like collards, lettuce, kale, spinach or watercress, as well as colourful, high-fibre vegetables such as capsicums, celery, cucumber, eggplant, pumpkin and squash, sweet potato, and zucchini. These are all typically low in calories but generous in nutrients and dietary fibre. For recipe ideas to cook with them, click here to the recipe blog.
Whole Grains
Quinoa, barley, brown rice, and rolled oats are all examples of high-fibre, complex carbs, and these provide your body with slow-release energy that will help to keep blood sugar levels stable. While on the 14 day no sugar diet, replace all processed bready or grain-based foods with a variation of these wholefoods.
Water & Herbal Teas
Don't overlook your water intake when going sugar-free. Whether it comes from filtered tap water or herbal teas, keeping hydrated is vital when you are eating more high-fibre, wholefoods. Water also helps to dull those food cravings, and can help with better weight loss if you are consistent with up to 3 litres per day. Experiment with all types of unsweetened herbal teas to find some you really enjoy. Herbal teas also provide health benefits in addition to hydration, and can help with energy, gut health and digestion, stress and even weight loss.
All of the no sugar diet food recommendations above provide you with the nutrition you need to ease into a more sugar-free diet and help reduce those sugar cravings, crashes and hangovers along the way. Eat from a variety at each of these healthier macros at mealtime, and experiment with different flavours from fresh or dried herbs and spices, rather than sugary sauces etc.
The No Sugar Diet Sample Menu
SHHHHH--you may not have asked out loud, but I heard you anyway. Here's a sample what to eat in day while on the no sugar diet. Try this menu and don't be shy about mixing up the ingredients to create a few additional recipes ideas for your sugar-free journey!
Protein Yoghurt Parfait
Breakfast Recipe
Yoghurt parfaits are a quick and easy breakfast recipe to meal prep that you can easily make sugar-free. All you need to do is stir a scoop of plain Greek or coconut yoghurt. Add a little nut butter or flavourful spices like raw cacao, cinnamon or vanilla. You can also fancy them up with sugar-free granola, and of course, al little chopped fruit and berries for natural sweetness. This will provide you with a delicious, clean breakfast for at home or on the go. Also try this recipe idea with cottage cheese, chia seed pudding, or avocado mousse.
Healthy Fruit or Green Smoothie
Lunchtime Recipe
Nothing is faster than a nutrient-dense smoothie breakfast in the morning, or for lunch as a quick meal. Try blending a few handfuls of fresh greens, frozen berries or fruit and a scoop of protein powder in water or milk for quick and easy, healthy shake or smoothie. With addition of lean protein or even healthy fats from avocado, nuts, seeds, nut butter, you can create a densely nutritious, sugar-free meal from smoothies. Remember to hydrate; a green tea is a great metabolism and energy boost at this time of the day.
Protein Veggie Wraps
Lunch or Dinner Recipe
If you want a quick and easy meal, veggie burritos stuffed with leftovers or meal prepped ingredients, is a great way to fuel the start, or end your day. Start with lettuce leaves, rice paper rolls or healthy grain wraps and stuff them with shredded beets, carrots, cabbage, lettuce, spinach, kale, and zucchini noodles. Add in a healthy fat or protein source, such as smashed avocado, cream or cottage cheese, devilled or scrambled eggs, or a spicy hummus. These are easy to make and super filling while providing you with a well-balanced meal that can help you avoid food cravings later in the day or evenings. Remember to hydrate; a peppermint, liquorice or chamomile tea is excellent for digestion 15-30 minutes after consuming a smoothie.
High Protein Salads
Dinner Recipe
Make a quick protein salad bowls to meal prep a few sugar-free meals. You can make fast work of this by using up leftover meat from BBQs, Sunday roast chicken, lamb or beef, and hard-boiled eggs. Also try fresh seafood or vegan protein sources such as beans, lentils, tofu and textured soy. To make, toss together a handful of fresh greens, and grated vegetables like beets or carrot, and spiralised zucchini for a bit of colour. Add beans, meat, hard-boil or scramble egg to add on top. Try a sprinkling of nuts like almond flakes and pine nuts, or flax, sunflower, pumpkin seeds over the top and toss in a sugar-free, homemade vinaigrette or dressing to finish. Remember to hydrate; a chamomile tea is highly beneficial going into the evening for calming your energy while aiding digestion.
Nutritionist's Note
The sugar-free recipes ideas above can go a long way in helping you kickstart a no sugar diet and sugar-free journey. Focus on meals made of wholefoods from natural sources that are minimally processed and very low, if not totally sugar-free for the best results. Drink plenty of water and keep active throughout this time. Within as little as few days, you can start to feel and experience the difference reducing and eliminate the sugar in your diet can make on your health, mood and overall wellbeing.
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Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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I am already on day two and using these recipe ideas. Had a bit of a headache in afternoon but I feel good so far today. I am so keen to see where this goes for me, been a closet sugar addict for years!! Really glad I found you Emma! Thanks for sharing!