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F-factor diet plan for no sugar

Cutting out sugar can be tough, but the F-factor diet plan makes it manageable. By focusing on high-fiber foods, you'll naturally reduce your sugar cravings and feel more satisfied. This plan helps you enjoy delicious meals without the need for added sugars.

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Diet plan grocery list

  • Whole grain pasta
  • Farro
  • Steel-cut oats
  • Red lentils
  • Kidney beans
  • White beans
  • Pinto beans
  • Turkey breast
  • Mackerel
  • Lean beef
  • Romaine lettuce

  • Swiss chard
  • Cauliflower
  • Beets
  • Parsnips
  • Pears
  • Raspberries
  • Grapefruit
  • Plums
  • Hazelnuts
  • Brazil nuts
  • Pumpkin seeds

  • Sesame seeds
  • Greek yogurt
  • Unsweetened coconut milk
  • Egg whites
  • Ghee
  • Blackberries
  • Cherry tomatoes
  • Cucumber
  • Basil
  • Red onions
  • Cilantro

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on August 8, 2024.

Diet plan overview

The F-factor diet plan for no sugar helps you cut out sugar while still enjoying your meals. It emphasizes high-fiber foods that naturally reduce sugar cravings and keep you feeling full.

This plan supports better digestion and more stable energy levels. It's a great way to enjoy a balanced diet without the need for added sugars.

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Foods to eat

  • Whole Fruits: Berries, apples, and pears for natural sweetness and fiber.
  • Vegetables: Leafy greens, bell peppers, and zucchini that are low in sugar and high in nutrients.
  • Whole Grains: Oats, barley, and brown rice to keep you full and energized.
  • Lean Proteins: Chicken breast, turkey, and tofu for healthy muscle maintenance.
  • Nuts and Seeds: Walnuts, sunflower seeds, and almonds for a nutritious snack.
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Eat less means eating fewer calories. This, in turn, means not overeating fat (which is high in calories) or sugars (which have calories but no nutrients), avoiding between-meal snacks, and eating smaller portions.

Marion Nestle, PhD, MPH

Foods not to eat

  • Refined Sugars: Table sugar, brown sugar, and powdered sugar.
  • Sugary Beverages: Fruit juices, sodas, and sports drinks.
  • Sweets: Candy, chocolates, and pastries that are loaded with sugar.
  • Processed Foods: Packaged snacks, ready-made meals, and sugary cereals.
  • Condiments: Ketchup, BBQ sauce, and sweet salad dressings that often contain hidden sugars.

Main benefits

The F-factor diet plan for no sugar helps reduce sugar cravings naturally, making it easier to maintain a balanced diet. By focusing on high-fiber foods, it supports better digestion and more stable energy levels. This plan can also improve your overall mood and mental clarity by avoiding sugar highs and crashes.

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📊 Nearly three-quarters of Americans are cutting back on sugar (Source)

How to budget on this diet plan

On the F-factor diet plan for no sugar, focus on buying fresh produce and whole foods, which are often cheaper than processed foods. Use natural sweeteners like fruit to satisfy your sweet tooth without added sugars. Preparing homemade snacks, like fiber-rich energy balls, can be more cost-effective than buying packaged ones. Buying in bulk and meal prepping can also help you save money and stick to your diet.

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Meal Plan for F-factor Diet Plan for No Sugar

Day 1

  • Breakfast: Steel-cut oats with raspberries and pumpkin seeds
  • Lunch: Farro salad with romaine lettuce, cherry tomatoes, and red onions
  • Dinner: Grilled mackerel with steamed Swiss chard and red lentils
  • Snack: Pear slices with hazelnuts

Calories: 1,500  Fat: 45g  Carbs: 180g  Protein: 100g

Day 2

  • Breakfast: Whole grain pasta with basil pesto and cherry tomatoes
  • Lunch: Pinto bean soup with beets and cilantro
  • Dinner: Baked lean beef with roasted cauliflower and kidney beans
  • Snack: Grapefruit and a handful of Brazil nuts

Calories: 1,600  Fat: 50g  Carbs: 170g  Protein: 110g

Day 3

  • Breakfast: Smoothie with unsweetened coconut milk, blackberries, and flaxseeds
  • Lunch: White bean and Swiss chard salad with cucumber and red onions
  • Dinner: Ground turkey stir-fry with bell peppers and farro
  • Snack: Greek yogurt with sesame seeds

Calories: 1,550  Fat: 48g  Carbs: 160g  Protein: 105g

Day 4

  • Breakfast: Greek yogurt with chia seeds and plums
  • Lunch: Romaine lettuce salad with grilled turkey breast, beets, and red onions
  • Dinner: Baked salmon with roasted parsnips and quinoa
  • Snack: Pear slices with hazelnuts

Calories: 1,650  Fat: 52g  Carbs: 175g  Protein: 115g

Day 5

  • Breakfast: Steel-cut oats with raspberries and almonds
  • Lunch: Swiss chard and red lentil salad with cherry tomatoes
  • Dinner: Grilled mackerel with steamed beets and farro
  • Snack: Grapefruit slices with a handful of hazelnuts

Calories: 1,600  Fat: 50g  Carbs: 165g  Protein: 110g

Day 6

  • Breakfast: Smoothie with ghee, romaine lettuce, and strawberries
  • Lunch: Cauliflower and pinto bean salad with cherry tomatoes
  • Dinner: Grilled turkey breast with kidney beans and red onions
  • Snack: Greek yogurt with flaxseeds

Calories: 1,570  Fat: 48g  Carbs: 170g  Protein: 108g

Day 7

  • Breakfast: Whole grain pasta with basil and cherry tomatoes
  • Lunch: Farro salad with romaine lettuce, beets, and white beans
  • Dinner: Grilled lean beef with roasted cauliflower and pinto beans
  • Snack: Grapefruit and a handful of Brazil nuts

Calories: 1,580  Fat: 49g  Carbs: 172g  Protein: 110g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on August 8, 2024.

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