Zone diet plan for no sugar
Listonic team
Updated on Nov 1, 2024
Not consuming sugar is often regarded as a daunting task, but the Zone diet plan for no sugar reduces the feeling of deprivation. This version focuses more on balance while eliminating sugars, allowing blood sugar levels to be stabilized, thereby reducing the risk of diabetes and preventing food cravings from arising. It is all about making the right choices and preventing imbalances on the plate.
Diet plan grocery list
Chicken breast
Salmon fillet
Lean ground beef
Turkey breast
Eggs
Greek yogurt
Cottage cheese
Cheddar cheese
Broccoli
Spinach
Kale
Cauliflower
Bell peppers
Tomatoes
Cucumber
Zucchini
Asparagus
Green beans
Carrots
Apples
Berries
Avocado
Oranges
Pears
Almonds
Walnuts
Olive oil
Chickpeas
Black beans
Quinoa
Brown rice
Oats
Sweet potatoes
Diet plan overview
The Zone diet plan for no sugar deletes sugars to diminish the risk of chronic excess blood glucose level and a need for carbohydrates with a high glycemic index. This no-sugar option fits well into the Zone approach in macronutrient distribution, which seeks to ensure the good health of an individual.
Due to this adjustment, those who follow this diet are less likely to develop a desire for junk foods and are able to maintain their energy over the whole day in a better way.
Foods to eat
Natural Sweeteners: Refrain from using sugar; instead, turn to alternatives like stevia or erythritol.
Fresh Produce: Purchase plenty of fresh fruits and vegetables, as they contain no refined sugar.
Lean Meats and Fish: Important protein sources that maintain blood glucose without added sugars.
Nuts and Seeds: Excellent sources of energy and nutrients, naturally free of sugar.
Whole Grains: Include grains like quinoa or oats, which are sugar-free and energy-rich.
β Tip
Foods not to eat
Sugary Desserts and Soft Drinks: Avoid all sweets, biscuits, candy, and sweetened drinks, as they disrupt blood sugar regulation.
Junk Foods: Avoid foods with added sugar by default, such as gravies, ready-to-eat meals, and snacks.
Sugary Fruits: Avoid fruits like bananas and mangoes that contain higher sugar levels.
Alcoholic Beverages: Eliminate all alcoholic beverages, especially sweet ones high in calories.
White Flour Products: Avoid white bread and white pasta, as they primarily provide energy from carbohydrates.
Main benefits
One of the benefits offered by the Zone diet plan for no sugar is that it's a relatively easy way of decreasing sugar in the diet which might subsequently help in normalizing energy and mood swings. By removing sugar, the diet further reduces the risk of inflamed tissues, which is usually followed by healthier skin and overall health status.
π 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 with spinach and cheddar cheese
- Lunch:Grilled chicken breast with quinoa, broccoli, and bell peppers
- Dinner:Baked salmon fillet with sweet potatoes and a side of green beans
- Snack:Apple slices with walnuts
- Caloriesπ₯: 1480Fatπ§: 64gCarbsπΎ: 128gProteinπ₯©: 110g
Day 2
- Breakfast:Greek yogurt with berries and almonds
- Lunch:Turkey breast salad with spinach, avocado, and tomatoes
- Dinner:Lean ground beef stir-fry with zucchini, bell peppers, and quinoa
- Snack:Cottage cheese with cucumber slices
- Caloriesπ₯: 1500Fatπ§: 65gCarbsπΎ: 130gProteinπ₯©: 112g
Day 3
- Breakfast:Oatmeal with almonds and a side of Greek yogurt
- Lunch:Grilled chicken breast with brown rice, kale, and bell peppers
- Dinner:Baked salmon fillet with broccoli, sweet potatoes, and a side of green beans
- Snack:Orange slices with walnuts
- Caloriesπ₯: 1480Fatπ§: 63gCarbsπΎ: 135gProteinπ₯©: 108g
Day 4
- Breakfast:Smoothie with Greek yogurt, spinach, and berries
- Lunch:Turkey breast wrap with whole wheat bread, avocado, and bell peppers
- Dinner:Lean ground beef with quinoa, tomatoes, and a side of asparagus
- Snack:Cottage cheese with green beans
- Caloriesπ₯: 1500Fatπ§: 65gCarbsπΎ: 132gProteinπ₯©: 110g
Day 5
- Breakfast:Scrambled eggs with spinach, cheddar cheese, and a side of avocado
- Lunch:Grilled chicken breast with brown rice, zucchini, and bell peppers
- Dinner:Baked salmon fillet with quinoa, broccoli, and a side of carrots
- Snack:Apple slices with almonds
- Caloriesπ₯: 1490Fatπ§: 65gCarbsπΎ: 130gProteinπ₯©: 112g
Day 6
- Breakfast:Greek yogurt with berries and chia seeds
- Lunch:Turkey breast salad with spinach, cucumber, and bell peppers
- Dinner:Lean ground beef with quinoa, broccoli, and a side of tomatoes
- Snack:Cottage cheese with green beans
- Caloriesπ₯: 1500Fatπ§: 64gCarbsπΎ: 128gProteinπ₯©: 115g
Day 7
- Breakfast:Oatmeal with berries and a side of Greek yogurt
- Lunch:Grilled chicken breast with brown rice, kale, and tomatoes
- Dinner:Baked salmon fillet with sweet potatoes, broccoli, and a side of carrots
- Snack:Orange slices with almonds
- Caloriesπ₯: 1490Fatπ§: 65gCarbsπΎ: 130gProteinπ₯©: 112g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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