The Sugar Busters diet is based on the book "Sugar Bust for Life!" written in 1998 by Ellen and Theodore Brennan. The original plan and book have been revised since then and detailed by H. Leighton Steward, et al, in the 2003 book "The New Sugar Busters! Cut Sugar to Trim Fat." The diet focuses on cutting out foods high in sugar to help aid weight and fat loss. It may help you lose weight due to a decreased caloric intake combined with healthier food selections. However, healthy eating patterns should be adopted for long-term success. Consult with a health professional prior to initiating any new dietary regimen.
Caloric Breakdown
According to EveryDiet.com, the Sugar Busters diet averages 1,200 calories per day for dieters. Registered dietitian Lisa Hark and Dr. Darwin Deen of Doctissimo.com cite that the essential macronutrients are divided into a daily caloric percentage of approximately 45 percent from carbs, 30 to 35 percent from fat and 20 to 25 percent from protein. However, ratios vary among individuals and yours may be slightly higher or lower. The diet limits calories from carbohydrates that are high in sugar, as sugar increases insulin production, which increases fat storage in the body, leading to weight gain.
Refined Foods
The Sugar Busters diet eliminates refined, processed foods that have been stripped of their nutrients during the milling process. Foods that are high in refined sugars, such as cakes, cookies, candy bars, packaged granola bars, sweetened cereals and white breads are eliminated. These foods rate high on the glycemic index, a scale that indicates how easily a food can cause blood-sugar levels to rise. High-glycemic foods lead to increased sugar cravings shortly after eating, which leads to overeating and weight gain. In addition to processed foods, natural foods such as potatoes, white rice and carrots are also eliminated, as these foods cause spikes in blood-sugar levels.
Complex Carbohydrates
Complex carbs are permitted on the Sugar Busters diet, as these foods retain their nutrients during the refining process and tend to be lower in naturally occurring sugars. Complex carbs include most vegetables and whole-grains such as brown rice, whole-wheat bread and oats in moderation. High-fiber vegetables are emphasized for this diet, as these foods are lower in starches, sugars and calories. Most vegetables are high in water and fiber content, which increases feelings of fullness to prevent overeating and satiate the appetite.
Considerations
The Sugar Busters diet plan encourages eating three meals a day that consist of complex carbs, healthy fats and lean protein. Protein sources include lean meat such as chicken, turkey and beef, as well as fish and eggs. Healthy fats such as canola and olive oil, nuts and seeds are permitted, while unhealthy unsaturated fats found in fried foods, butter, fatty meats and full-fat dairy are eliminated. Dieters are expected to drink plenty of fluids as well, aiming for 8 to 10 cups of water daily to help fill up and maintain a healthy digestive system. This decreases risk of stomach upsets such as constipation, flatulence and bloating.
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