Among the various weight loss methods, many focus on reducing carbohydrates, specifically sugars.
The term “sugar-free” refers nutritionally to no added sugars or processed sugars and carbohydrates in moderate quantities.
Rest assured, not everything should be eliminated. On the contrary, it is very important to provide calories for energy and overall well-being, rather in the form of quality proteins and fats.
Discover my tips for following a one-week sugar-free plan to lose weight, with the help of delicious menus. And the potential benefits of such a diet on the body.
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Composing your sugar-free menus well
We consume too much sugar
Sugar, especially added sugar, is ubiquitous in our modern diet.
According to the WHO (World Health Organization), added sugar consumption should not exceed 10% of total daily caloric intake (between 25-50 g).
In France, it is estimated to be closer to around 90 g per day.
Choosing your foods well
Regardless of the sugar-free method you choose (low carb, ketogenic, LCHF, low GI…), the foods to prioritize should be rich in:
- fibers: vegetables, fruits, legumes, whole grains, nuts, and seeds
- animal proteins: lean meats, white fish (and fatty fish twice a week), eggs (category A and Organic)
- plant proteins: legumes, whole grains, nuts, seeds, soy, and derivatives
- protein powders if you are an athlete: whey isolate or vegan
- good fats: avocado, nuts, seeds, and vegetable oils like olive or rapeseed oil, fatty fish (twice a week)
And low in sugars. Favor natural, fresh, or frozen and unprocessed foods. Avoid those containing added sugars.
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Reading labels correctly
Indeed, sugar can hide under different names:
- glucose
- fructose
- sucrose
- glucose syrup, glucose-fructose syrup, corn syrup
- dextrose
- maltose
If you see them on the ingredient list, distinguish them from natural sugars in foods. And avoid them.
Beware also of reduced-sugar products, often higher in fats or made with appetite-stimulating sweeteners.
5 to 10 g of carbohydrates per serving is considered reasonable. Beyond that, the product is too sweet and I advise you to reserve it for occasional indulgence.
Foods to avoid during your sugar-free week
To achieve your sugar-free weight loss goal, here are the ingredients you should preferably set aside:
- sugary drinks: fruit juices, sodas, and alcoholic beverages
- ultra-processed salty foods: pizzas, snack biscuits, sauces, ready-to-eat meals, and sweet ones: breakfast cereals, biscuits, pastries, industrial pastries
- refined sugars: white flour, quick-cooking pasta/rice/semolina, table sugar
🎧 Listen to the podcast | Sugar or Life?
My week of sugar-free, healthy and delicious menus
Monday
- Breakfast: Almond milk shaker with 1 scoop of plant-based protein powder, 1 banana, and 1 tablespoon of white almond puree.
- Lunch: Quinoa Buddha bowl with roasted chickpeas, avocado, grilled vegetables (zucchini, peppers), and tahini sauce.
- Snack: a handful of nuts and crudité sticks with coconut sauce.
- Dinner: steamed broccoli with lemon sauce and grilled tofu, cherry tomatoes to snack on.
Tuesday
- Breakfast: oatmeal porridge with flax seeds, walnuts and blueberries, and unsweetened green tea.
- Lunch: lettuce wraps with grilled shrimp, diced mango, sautéed vegetables in olive oil and lime.
- Snack: apple slices, peanut butter.
- Dinner: homemade vegetable soup and quinoa, spinach and feta cubes.
Wednesday’s healthy little pleasures
- Breakfast: coconut flour pancakes, 2 squares of dark chocolate 75-90%, an almond milk yogurt and unsweetened coffee.
- Lunch: homemade ratatouille with brown rice.
- Snack: a handful of hazelnuts and a banana.
- Dinner: fennel salad with orange and walnut oil dressing, sweet potato fries and homemade hummus.
Thursday
- Breakfast: omelet with mushrooms, spinach and sun-dried tomatoes, fresh mint infused water.
- Lunch: oven-baked white fish with a herb crust, served with roasted cauliflower and green beans.
- Dinner: kale salad with walnuts and mustard vinaigrette, stuffed eggplants with quinoa and vegetables.
Friday
- Breakfast: mango chia pudding
- Lunch: grilled salmon and vegetable flan
- Dinner: zucchini slices and cashew salad, red lentil curry with peppers
Saturday
- Brunch: avocado toast, banana omelet, unsweetened infusion
- Dinner: whole grain pasta with homemade tomato sauce, mushrooms, and spinach, grated parmesan
Sunday
- Weekly Meal Choice
- Snack: sugar-free cookie recipe
Ingredients for 6-8 cookies:
- 50 g buckwheat flour
- 10 g hazelnut powder
- 1 banana mashed with a fork
- 1 pinch of baking soda
- 1 pinch of fleur de sel
- 20 g unsweetened applesauce
- 30 g hazelnut butter
- Some dark chocolate chips at 75%
- Some hazelnuts
Preparation:
- Mix all the dry ingredients, then add the applesauce, hazelnut butter, and banana.
- Form small balls between your hands. Decorate with some hazelnuts and chocolate chips.
- Bake for 10-12 minutes at 180°C then let cool for a few minutes before enjoying. They keep for 3-5 days in an airtight container.
Benefits of a low-carb diet
Rapid weight loss
According to this study, reducing sugar is more effective for rapid weight loss by eliminating excess body water, then in the long term compared to a low-fat diet.
Improved insulin sensitivity and lipid profile
Fewer carbs means less sugar for the body to process, which allows insulin to act more effectively but not only that.
This study conducted on obese children highlighted the improvement in fasting blood sugar, cholesterol, and blood pressure in just 10 days.
Better satiety
Less sugar daily helps you better regulate appetite hormones: leptin and ghrelin, beneficial for more stable psychological hunger.
Increased energy
In the long term, you train your body to draw from fat stores for energy, thereby enhancing your physical and cognitive performance.
In the Nutrients journal, the ketogenic diet seems to prevent the energy fluctuations often associated with high-carb diets.
To ease this nutritional transition to sugar-free, I advise taking good care of your morale by providing enough calories, magnesium, and omega-3s.
Sources and Scientific Studies
Samaha, F. F., Iqbal, N., Seshadri, P., et al. A low-carbohydrate as compared with a low-fat diet in severe obesity – NEJ. of Medicine, 2003
Feinman, R. D., Pogozelski, W. K., Astrup, A., et al. – Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base – Nutrition, 2015
Lustig, R., Mulligan, K., Noworolski & Schwarz, J. M. – Isocaloric Fructose Restriction and Metabolic Improvement in Children with Obesity and Metabolic Syndrome – Obesity, 2015
Weigle, D. S., Breen, P. A., Matthys, C. C., et al. – A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. American Journal of Clinical Nutrition – 2005
Paoli, A., Rubini, A., Volek, J. S., et al. – Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets, Nutrients, 2013
