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Sugar Busters' Diet Menus

by
author image Maura Shenker
Maura Shenker is a certified holistic nutritionist and health counselor who started her writing career in 2010. She leads group workshops, counsels individual clients and blogs about diet and lifestyle choices. She holds a Bachelor of Fine Arts from the Rhode Island School of Design, a Master of Fine Arts from The Ohio State University and is a graduate of the Institute for Integrative Nutrition.
Sugar Busters' Diet Menus
A fruit salad in a glass bowl sits on a white countertop. Photo Credit mathieu boivin/iStock/Getty Images

Sugar Busters is a low-sugar/moderate carb diet that claims weight loss is dependent on keeping glucose and insulin levels low. Insulin is released by your pancreas in response to a rise in glucose, most often from eating sugar and other simple carbohydrates. Sugar Busters encourages you to eat a variety of vegetables, fruits, lean meats and unsaturated fats, as well as high-fiber carbs that have little impact on blood sugar.

Sugar Busters Basics

Without insulin your body can't store fat -- so in theory, controlling insulin will not only prevent weight gain, but actually promote weight loss by allowing your body to burn stored fat instead of glucose for energy. Sugar Busters eliminates all refined flours and added sugars and even limits natural sugars by avoiding root vegetables and corn, as well as tropical fruits high in sugar and dried fruits, which have concentrated amounts of sugars. Although you don't have to count calories, between 30 and 40 percent of your calories will come from carbs and 30 percent from fat -- with no more than 10 percent coming from saturated fat -- and 30 percent from lean protein.

Breakfast

Beverages with added sugars aren't allowed, but small quantities of fruit juice are acceptable, although actual fruit, which is higher in fiber, is preferred. Eggs and egg substitutes are fine, as is turkey bacon or sausage. Beware added sugars and fillers, such as flour in processed meats. Low-fat or nonfat yogurt, whole fruit, nuts and seeds are all O.K.; but granola and cold cereals often have sugar added -- even honey, maple syrup or molasses should be avoided. Oatmeal is fine as is stone ground bread or sprouted breads for toast. Artificial sweeteners are acceptable.

Lunch

Most vegetables are allowed on Sugar Busters, with the exception of white potatoes, rutabagas, parsnips, beets and corn. Try to fill up on vegetables which are low in calories but high in fiber -- helping you feel full and stay satisfied. Choose lean protein -- fish and seafood, skinless poultry, beans, tofu and nuts are all good choices. Although higher-fat meats are allowed, trim all visible fat and bake, grill or broil your food without adding extra fat. Good lunch choices include chef or Greek salads -- use olive oil and vinegar as salad dressing -- sandwiches made on whole grain bread or whole-grain pasta with vegetables and grilled chicken.

Dinner

Your dinner choices should follow the same structure as all other meals -- 40 percent high-fiber carb, 30 percent fat and 30 percent protein. You may choose to get your protein from legumes, nuts or soy to keep saturated fat intake low. Good dinner choices include homemade soups and stews with vegetables, beans and a little meat; using beans and meat in combination adds fiber and provides protein without too much fat. Brown rice is allowed, as are other whole grains such as millet or quinoa. When choosing packaged foods, read the label carefully and don't eat foods that contain more than 3 g of sugars per serving, with the exception of dairy products.

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