Keto diet plan for no sugar
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Avocado
Coconut oil
Olive oil
Almonds
Walnuts
Chia seeds
Flaxseeds
Eggs
Chicken breast
Salmon
Tuna
Grass-fed beef
Butter
Heavy cream
Full-fat Greek yogurt
Cheese
Cauliflower
Broccoli
Spinach
Kale
Zucchini
Bell peppers
Cucumbers
Garlic
Mushrooms
Fresh herbs
Apple cider vinegar
Mustard
Green tea
Coffee
Dark chocolate with high cocoa content
Pork loin
Turkey breast
Diet plan overview
A keto diet plan for no sugar eliminates all sugars, including hidden sugars in processed foods, to adhere strictly to ketogenic principles. This diet is particularly effective for those looking to cut out sugar entirely for health reasons like diabetes management or weight loss.
The focus is on healthy fats, proteins, and low-carb vegetables. Sweet cravings are managed with sugar-free alternatives like stevia or erythritol, which do not affect blood sugar levels. It’s a disciplined diet that requires careful reading of food labels to avoid sugars.
Foods to eat
Fats and Oils: Pure fats like coconut oil and butter, free of added sugars.
Proteins: Grass-fed meat, free-range poultry, and wild-caught fish, avoiding any sugar in preparations.
Low-Carb Vegetables: Greens such as spinach and kale, without any dressings containing sugar.
Nuts and Seeds: Raw and natural, not roasted or sweetened.
Dairy: Natural cheeses and full-fat dairy, checked for no added sugars.
✅ Tip
Foods not to eat
Sugary Foods: All forms including candies, sodas, and desserts.
Processed Snacks: Crackers, chips, and any processed foods with hidden sugars.
Fruit: High sugar fruits like bananas and grapes; only low-sugar berries in moderation.
Condiments: Ketchup, barbecue sauce, and others typically containing sugar.
Alcoholic Beverages: Especially those containing sugars or sweet mixers.
Main benefits
The keto diet plan for no sugar drastically cuts down on sugars and high-carb foods, pushing the body to use fat as its primary fuel source. This diet promotes a low sugar lifestyle, helping to curb sugar cravings and stabilize energy levels throughout the day. It's especially appealing to those looking to cut sugar out for health or weight reasons.
📊 Nearly three-quarters of Americans are cutting back on sugar (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs cooked in butter with spinach and cheese
- Lunch:Grilled chicken breast salad with avocado, cucumbers, bell peppers, and olive oil dressing
- Dinner:Baked salmon with garlic lemon butter, side of sautéed kale in coconut oil
- Snack:A handful of almonds
Day 2
- Breakfast:Full-fat Greek yogurt topped with chia seeds and crushed walnuts
- Lunch:Tuna salad with diced celery, mayo, and fresh herbs, served in avocado halves
- Dinner:Grass-fed beef stir-fry with broccoli, zucchini, and bell peppers, cooked in coconut oil
- Snack:Cheese slices and a few walnuts
Day 3
- Breakfast:Omelette with mushrooms, spinach, and cheese
- Lunch:Turkey breast slices wrapped around cheese and spinach, side of mixed greens with olive oil
- Dinner:Pork loin roasted with a crust of crushed garlic and herbs, served with roasted cauliflower
- Snack:Flaxseeds mixed into a smoothie with coconut oil and heavy cream
Day 4
- Breakfast:Coconut flour pancakes topped with butter and served with a side of heavy cream
- Lunch:Cobb salad with chicken breast, boiled eggs, avocado, and full-fat dressing
- Dinner:Grilled tuna steaks with a side of asparagus cooked in garlic and olive oil
- Snack:A small piece of dark chocolate with high cocoa content
Day 5
- Breakfast:Fried eggs with sautéed mushrooms and spinach in olive oil
- Lunch:Zucchini noodles tossed with grilled salmon, cherry tomatoes, and a pesto sauce
- Dinner:Stir-fried beef with broccoli, kale, and a splash of apple cider vinegar
- Snack:Greek yogurt mixed with crushed almonds
Day 6
- Breakfast:Smoothie with spinach, full-fat Greek yogurt, chia seeds, and a spoonful of coconut oil
- Lunch:Chicken Caesar salad with kale, cheese, and a mustard-based dressing
- Dinner:Roast turkey breast with a side of mashed cauliflower and roasted garlic
- Snack:Slices of cucumber with guacamole
Day 7
- Breakfast:Boiled eggs with a side of sautéed spinach and bell peppers
- Lunch:Beef patties served with a side salad of arugula, cucumber, and bell peppers, dressed with olive oil
- Dinner:Baked pork loin with a side of steamed broccoli and butter
- Snack:Handful of dark chocolate nibs mixed with walnuts
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
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