Sugar free diet: minus 10 kg in 2 months! – GOOD SHAPE

Do you give up losing weight just thinking about being without a sweetie – even for two or three days? Attention: this craving for sugar can be a symptom that your organism has created a dependence on this ingredient, which, by the way, does not bring anything good for your health and fitness. “In excess, it steals our energy, causes insulin resistance, increasing the risk of diabetes, and accelerates the aging of cells, in addition to contributing with extra kilos”, warns the Rio de Janeiro endocrinologist Fabiano Serfaty, who usually propose sugar-free periods to their patients. Calm! You don’t have to cut out the mousse and the brigadeiro for good. But you must overcome the compulsion for sweets of this type and, with that, end the meal with a dessert or eat a slice of cake in the middle of the afternoon two or three times a week.

To arrive at this ideal measure, the Australian journalist Sarah Wilson created its own strategy, the I Quit Sugar – a diet that became a bestseller in Europe and the United States (still without a release date in Brazil). Followed by celebrities, like the actress Jessica Biel, the method promises to end addiction to sweets in two months. But first you remove table sugar and its direct sources from the menu – cake and soda, for example. Pasta, bread and snacks made with refined flour, as well as balsamic vinegar and ketchup (yes, they have the addictive ingredient in their composition), are gradually being withdrawn. Any type of fruit and natural juices are also excluded because of fructose.

The first few weeks, considered the sugar weaning phase, are not always easy. But soon the discomforts disappear. The total readaptation to a less sugary menu takes a little longer. It took Sarah eight weeks (the duration of the diet) for this to happen. Today she passes the candy without difficulty. In the book, she also reports other benefits: 10 kilos less, balance of thyroid hormones and the end of fluid retention and headaches.

One more detail: I Quit Sugar cuts zero and diet products and synthetic sweeteners. The author’s explanation is the rebound effect (they can stimulate your desire to eat sweets a few minutes after consuming them). For those who can’t help but sweeten their coffee and tea, Sarah suggests stevia. Ready to take a sugar break? Then see the step by step of the diet below.

sugar free menu

the nutritionist Andrea Santa Rosa Garcia he followed the principles of the I Quit Sugar diet to put together this 1,600-calorie menu, but kept the fruit. Weight loss (up to 6 kilos in two months) is less than what the Australian method promises. Only you don’t lack vitamins, you can work out and also overcome sugar addiction!

Breakfast

Option 1: 1 scrambled egg (or protein pancake: 2 egg whites beaten with 1 tablespoon of oat bran and salt. Prepare the pancake and fill it with 2 tablespoons of low-fat cottage cheese) + 2 chestnuts para + 1 cup. of hibiscus tea

Option 2: 1 pot of natural skimmed yogurt with 8 blueberries, 1 tbsp.(soup) of chia and 1 tbsp. (soup) of coconut oil

Option 3: 2 light toast with 1 tbsp. (soup) of hummus (chickpea paste) + 1 glass (300 ml) of green tea with lemon

Morning snack

Option 1: 8 raw almonds

Option 2: 1 cup (200 ml) coconut water + 3 Brazil nuts

Option 3: 2 col. (soup) avocado

Lunch

Option 1: Unlimited arugula and tomato salad with 2 hearts of palm cylinders (season with 2 tbsp of olive oil mixed with lemon and pink pepper) + 1 medium piece of cooked cassava + 4 tbsp. (soup) of ground beef sautéed with garlic, onion and spices to taste

Option 2: Assorted leaf salad with 1 col. (soup) of toasted sesame + 2 col. (soup) of brown rice with herbs, rosemary, thyme) + 1 medium roasted chicken fillet with 2 col. (soup) of white wine, 1 col. (tea) of saffron and little salt + 1 col. (to serve) eggplant roasted with onion, tomato and 1 drizzle of olive oil

Option 3: Assorted leaf salad and radish at will (dress with 2 tablespoons of olive oil mixed with 1 tablespoon of Sicilian lemon and 1 tablespoon of chia tea) + 1 medium fillet of grilled lean meat + 4 col. (soup) of carrot puree (or pumpkin) + 3 col. (soup) of chickpeas sautéed with eggplant, onion and garlic (or 2 tablespoons of brown rice)

Afternoon snack

Option 1: Fruit salad (3 tablespoons of apple and melon, 2 tablespoons of avocado and cinnamon)

Option 2: Mix of nuts (10 almonds, 1 Brazil nut and 3 apricots).

Option 3: 1/2 small sweet potato, cooked and sprinkled with herbs (oregano, rosemary), salt and 1 drizzle of olive oil

To have lunch

Option 1: Assorted leaf salad, tomato and radish at will (season with 1 tbsp/tea of ​​olive oil, herbs and black pepper) + 10 slices of carpaccio + 1 wholemeal toast

Option 2: 1 col. (to serve) of broccoli sautéed with garlic and olive oil + 2 col. (soup) of braised red cabbage (or zucchini) + 1 medium piece of yam cooked with 1 drizzle of olive oil and salt + 1 medium fillet of grilled fish with curry

Option 3: 3 medium scoops of cauliflower cream with leeks (or detox soup) + 2 tbsp. (soup) brown rice + 1 medium grilled chicken fillet with saffron and lemon

Supper
Anti-sweet teas (hibiscus and chamomile)

Drinks: unlimited tea, up to 3 cups of coffee (if you want, use stevia) and 2.5 liters of water.