No-sugar diet: All you need to know to get started

no-sugar diet

The consumption of excess sugar has been linked to diabetes, heart disease, obesity, high blood pressure, and many other health problems. Most people know they need to reduce their sugar intake but stumble when they start thinking of the foods they will need to give up in the process. Without hidden sugar, could life be as sweet?

Don’t worry, because it can. You don’t need to eliminate sugar from your diet completely. Also, keep in mind that low-sugar eating can still provide plenty of delicious food and treats. Take a couple of minutes to read this article and learn all you need to know to get started with the no-sugar diet. Hope this helps!

No-sugar diet

What is the best way to cut sugar from your diet?

Begin by cutting back gradually and with the most evident sources of added sugar. First, avoid foods containing added sugar, such as pastries, candy, sodas, and high-sugar energy and sports drinks. You can opt for the zero-sugar energy drinks of XiteYourMind if you need a healthy alternative to boost your energy on a busy day. Secondly, reduce eating refined grains. White bread (and other low-fiber bread), bagels, pasta, white rice, crackers, baked goods, etc., are the ones you want to avoid.

Eliminating sugary foods doesn’t have to mean staying away from all snacks and desserts. You can find a low-sugar or no-sugar alternative for anything. For example, if you usually eat cheeseburgers and drink soda for lunch, consider switching to burgers in whole-grain buns or even lettuce wraps, and instead of soda, sip on a glass of regular or sparkling water.

What foods have zero (or Low) sugar?

If you didn’t know, vegetables, particularly greens, have little to no sugar, so they’re always a good choice when you’re hungry. Besides vegetables, typical keto-friendly foods are sugar-free. Here’s a list of no- to low-sugar options:

  • Animal proteins (chicken, beef, pork, turkey, fish)
  • Unrefined oils (olive, avocado, coconut)
  • Butter, ghee, cheese
  • Avocado
  • Eggplant
  • Green beans
  • Zucchini noodles
  • Mushrooms
  • Spinach
  • Radish
  • Kale
  • Celery
  • Broccoli
  • Bell pepper
  • Cucumber
  • Asparagus
  • Tomato
  • Lemons/limes
  • Whole milk
  • Berries

Start reading food labels

There’s hidden sugar in many, if not most, products found in supermarkets. The simplest way to avoid hidden sugar is to read the nutritional information and ingredients list found on the food label.

Example of no-sugar diet plan


Delicious low sugar yogurt topped with fresh fruit and almonds. You can choose any fruit you like (cherries, strawberries, raspberries).


A handful of walnuts.


3 oz. of grilled chicken (breast or thighs).

1 cup of steamed broccoli with 1 oz. melted cheese.

1 cup steamed green beans.

Remember, steaming vegetables is always the healthiest way to prepare them.


3 oz. of fresh salmon, baked.

1 cup of steamed asparagus and 1 cup of mushrooms, sauteed in 2 tbsp ghee butter.

Going entirely sugar-free isn’t for everybody. However, limiting sugar is something anyone can do, at least for a short period. Reducing your sugar intake is excellent for your overall health, but do it gradually and sustainably. No one knows your body better than you.

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