Reason why Choose 14-day no sugar diet food list

According to a survey, the current ratio of diabetic people in the US is around 11.6% of the population, which means 38.4 million people are suffering from it. This huge number contains diagnosed and undiagnosed cases. A significant portion of the grownups are pre-diabetic, the 97.6 million figure of the population.

Fortunately, thanks to health & fitness influencers, young people are moving towards balanced foods and making healthy choices in their routine lives, which is remarkable. If we are explicitly talking about the main element that causes multiple diseases and fat in the body, it is sugar. When we remove it from the diet, it will give various benefits, including:

Benefits 2-week no sugar food list with meal plan

 

1. Glow on the face
2. The body will maintain blood glucose levels
3. Start losing excess weight
4. Reduce the risk of heart attack and chronic diseases
5. Better mood and feel fresh

So, these reasons are enough to convince a person to take the initiative and start a sugar-free diet. If you are a beginner and don’t know how to start, you must try a 14-day no-sugar diet food list to deal with it. It’s easy to continue a healthy routine without compromising taste and flavors. Don’t overthink; relax; we are here to assist you; let’s learn about the diet and find out which food you can add without fear. Have a look.

No Sugar Diet Plan:

You must understand that to maintain a healthy lifestyle; you need to cleanse your body; otherwise, no diet or treatment will help you reach your fitness goal. The 14-day no-sugar diet food list contains all the nutrients essential for your daily intake. You can start by removing preserved foods like junk and canned food with high saturated sugar levels, which is harmful to the body.

So, the following are the food options that you can utilize during the 14-day diet including:

Eat Fruits:

Add a variety of high-fiber fruits to your meal, whether they are fresh or frozen. The natural sugar of fruits is packed with fiber to fulfill your sugar craving, but pairing it with nuts will enhance your taste and nutrition. Fruits options include:

1. Apples
2. Berries (all types)
3. Citrus (all types)
4. Kiwi
5. Mangoes
6. Pears
7. Pineapple, watermelon, etc

Preferably select seasonal fruit as it has good properties that benefit the body.

Lean Protein:

A rich portion of protein is essential for a balanced diet, so add a piece of turkey, fish, or chicken. You can also choose plant-based proteins like chickpeas and lentils because protein is essential in keeping you full and satisfied. Utilize organic dairy products such as cottage and cheddar cheese or yogurt with a minimum serving of 30-50g max.

Don’t Forget Healthy Fats:

Organically, some fats like seeds, avocados, nuts, and oils suit your body. You can consume them as a snack, like a handful of nuts, giving you energy and essential vitamins for your gut health, hair, and skin. If you only start taking flax or chia seeds, they are also fiber-rich and keep you full for a long time. Just soak these seeds in water overnight or for some hours, add a lemon, and enjoy a healthy drink.

Fresh Green Veggies:

Decorate your plate with colorful vegetables as they are loaded with fibers with zero fat. The available choices are kale, collards, spinach lettuce, capsicums, celery, cucumber, eggplant, pumpkin and squash, sweet potato, and zucchini. Ultimately, you can add many seasonal vegetables to your routine. As a suggestion, eat them raw and see the difference.

Whole Grains:

Thanks to science, which gives us multiple options in the form of grains. Now, you can eat barley, Quinoa, oats, and brown rice to boost energy levels. In your 14-day no-sugar diet food list, you must add these complex carbs as they are necessary to maintain the glucose level in the human body.

Herbal Tea:

Water intake is a must in every type of diet you follow. Drink as much water as possible, or add different organic or herbal teas to hydrate the body. More preferably, green tea is suggested by expert nutritionists, as it reduces stress, helps in weight loss, and is best for digestion and gut health.

So, these are some foods that you can add to your 14-day no-sugar diet food list, and you will feel drastic change in your body.

Things to avoid:

During no-sugar diet, you have to avoid these foods:

• processed foods
• Pre-made desserts like pudding, flavored yogurt, and other sweets of this category.
• Beverages like soda and alcohol
• All the bakery items contain refined carbohydrates
• Artificial sweeteners

Moreover, following the 14 days no sugar diet menu without any cheat meals will surely cleanse your body and make you feel light and fresh. It will also help in weight loss and enhance metabolism.

How To Plan 14-Days No-Sugar Diet:

You may find it impossible to take on any diet challenge in a fast and strict working routine, but we can solve this issue. All you need to do is follow our suggestions and work accordingly. You can prepare your meals and keep them in your refrigerator for days. We plan this diet according to a 14-day no-sugar diet so you can follow it and improve your health.  Have a look:

Day 1:

Breakfast: Scrambled eggs with vegetables

Lunch: Mixed greens salad with grilled chicken and olive oil dressing

Dinner: Baked salmon with Quinoa and steamed broccoli

Day 2:

Breakfast: berries with Greek yogurt

Lunch: Turkey wrap with veggies like lettuce leaves and avocado

Dinner: A bowl of brown rice along with stir-fried tofu with mixed vegetables

Day 3:

Breakfast: Oatmeal and chia seed pudding topped with sliced strawberries

Lunch: Quinoa salad with lemon-tahini dressing

Dinner: Roasted sweet potatoes with grilled chicken breast and green beans

Day 4:

Breakfast: Poached eggs with whole-grain toast with mashed avocado

Lunch: Greek yogurt layered with mixed berries and nuts

Dinner: Quinoa pilaf and steamed asparagus

Day 5:

Breakfast: Greek yogurt smoothie made with berries, almond milk, and spinach

Lunch: Add vegetables of your choice in lentil soup

Dinner: A bowl of brown rice with roasted cauliflower and grilled chicken thighs

Day 6:

Breakfast: Scrambled eggs with sautéed bell papers

Lunch: Chickpea salad with lemon vinaigrette

Dinner: Quinoa with stir-fried shrimp

Day 7:

Breakfast: Sliced peaches with Greek yogurt, add a sprinkle of cinnamon

Lunch: Add salsa in Turkey lettuce wraps

Dinner: Roasted vegetables with baked chicken

Day 8:

Breakfast: Almond milk and Chia seed pudding with raspberries

Lunch: balsamic vinaigrette on Grilled salmon salad

Dinner: zucchini noodles and Turkey meatballs with marinara sauce on top

Day 9:

Breakfast: Whole-grain pancakes with a drizzle of almond butter and sliced bananas

Lunch: Quinoa side salad with stuffed bell peppers

Dinner: Brown rice and sautéed kale with grilled tofu

Day 10:

Breakfast: Greek yogurt Smoothie made berries with flaxseeds and kale

Lunch: Cauliflower rice with stir-fry chicken and vegetables

Dinner: Roasted Brussels sprouts and Quinoa with baked halibut

Day 11:

Breakfast: A sprinkle of hemp seeds and sliced tomatoes with Avocado toast

Lunch: Hard-boiled eggs and Spinach salad with olive oil dressing

Dinner: Grilled chicken skewers with veggies

Day 12:

Breakfast: Soak oats overnight with almond milk and berries. Eat with a dollop of almond butter

Lunch: lettuce wraps with Tuna salad

Dinner: cauliflower rice with lentil curry

Day 13:

Breakfast: Sliced mango and Greek yogurt with a sprinkle of coconut flakes

Lunch: Whole-grain bread avocado and Turkey Sandwich

Dinner: Zucchini noodles and grilled shrimp with marinara sauce

Day 14:

Breakfast: Scrambled eggs with mushrooms and spinach

Lunch: Black bean and quinoa salad with diced cilantro

Dinner: Roasted carrots and Quinoa with baked chicken thighs with

You can also download your 14 day no sugar diet with food list in pdf

 

(Note: It is a suggested 14-day no-sugar diet plan, but consult your doctor, especially if you have any health issues or are on medication).