1. Control Your Portions
Although Sugar Busters restricts very little in terms of food types, you must watch your portion size. You won't be going back for seconds on this diet. You eat between three and six meals a day, plus snacks. However, no firm portion guidelines exist. You must simply control yourself, eating moderate portions that are not too large. Nothing should spill off the plate or be stacked too high. If you have a hard time estimating how much food you should eat, you may want to try a more restrictive diet. You can also follow simple visual guidelines until they become habit. For instance, a serving of meat is about the size of a deck of cards. A serving of veggies is about the size of your fist.
2. Follow a Meal Plan
The last full-fledged Sugar Busters book--"The New Sugar Busters!"--came out in 2003. That book, along with the two other Sugar Busters books and several related books by different authors, offers you a simple, easy-to-follow 14-day meal plan, complete with recipes and shopping guides. If you find cooking sugar-free meals a challenge, simply turn to one of these helpful guides. Dessert recipes are included, which gives you a chance to hunt for a sugar-free cake to indulge in when a craving strikes. After the initial 14-day period, you create your own meals by using the basic decision-making skills you learned. You can always turn to another book for more ideas!
3. Balance Each Meal
A typical dinner on Sugar Busters consists of a large green salad with a vinegar-based dressing, steak covered in onions, mushrooms and bell peppers, green beans steamed in lemon and a glass of water or red wine. You consume about 30 percent protein, 40 percent healthy fat and 30 percent healthy carbohydrates. Of course, with Sugar Busters, you focus on creating balanced meals without perfectly measuring out these portions. That means you decide how much of each item lands on the plate by "eying" it.
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