Diabetes Diet

Healthy food without sugar: a smart diet

A sugar-free diet is not only aimed at rapidly reducing weight, but also maintaining the blood glucose level in a normal state. Do not assume that eliminating only sugar from the diet, the weight and volume will start to go away.

Sugar contributes to the rapid weight gain, because it has a high glycemic index (GI), which reflects the speed of glucose splitting in the body. Also, this indicator shows the presence of glucose in other products.

If you want to bring the body into shape and adjust all the functions of the body, it is necessary not only to eliminate sugar, but also foods with a high glycemic index. Below will be described the nutrition system with this diet, presented an exemplary menu, as well as told about the benefits of the GI for the work of all body functions and effective fight against excess weight.

Principles of diet

It seemed that the principle of the diet itself can be revealed in its name, but this is absolutely not the case. The diet excludes sugar and all products that contain it - sweets, baking, drinks, alcohol (liqueurs), sauces and others.

Why does sugar contribute to weight gain? The fact is that this is a fast carbohydrate, that is, it nourishes the body with energy, but is quickly absorbed, preferably in fatty tissues. Complex carbohydrates on the contrary, long digested by the body and give a feeling of satiety.

Excluding bad carbohydrates, a person not only improves his body, but also switches to a healthy diet.

The diet completely excludes such products:

  • sugar;
  • chocolate;
  • carbonated sugary drinks;
  • syrups;
  • liqueurs;
  • low alcohol drinks;
  • baking;
  • jam;
  • condensed milk;
  • sweet yogurts.

For a faster weight loss effect, it’s worth excluding fast carbohydrates from the menu. It is quite easy to choose them - according to the glycemic index (GI).

This concept will be discussed in detail below.

The importance of GI while reducing weight

GI displays the rate of breakdown of carbohydrates in the body after consuming a particular product. The lower the score, the less glucose in the food.

A sugar-free diet coupled with a choice of GI foods gives fast and most importantly lasting results. In just two weeks you can throw up to seven pounds. At the same time, properly chosen diet prevents the development of diabetes.

It is necessary to eat foods with low GI, and occasionally it is allowed to supplement the diet with foods with average indicators, but not more than three times a week.

The scale division of the GI:

  1. 0 - 50 IU - low;
  2. 50 - 69 U - medium;
  3. over 70 U - high.

Boiled potatoes and carrots, juices and pasta should be excluded from the menu. But do not assume that the food in this diet will be monotonous.

On the contrary, the list of allowed products in each category is quite extensive.

Products with a sugar free diet

As described earlier, it is not enough just to exclude sugar and sugar-containing products from the menu. It is important to choose the food that will have a low content of fast carbohydrates, giving preference to the complex.

In addition, you need to take into account the calorie content. This applies to nuts and seeds. They contain little carbohydrates, but they are very high in calories. The daily rate should not exceed 50 grams.

Nuts are considered a good helper when losing weight, because they can dull the feeling of hunger, and, accordingly, reduce the portion of food. It is advisable to eat nuts for half an hour before the main meal.

Fruit is better to eat at first or second breakfast, tucking kefir or unsweetened yogurt. Cooking should be done immediately before use, so that fruits and berries do not lose their nutritional value.

From fruits and berries, you can choose such:

  • gooseberry;
  • Garnet;
  • peach;
  • nectarine;
  • an Apple;
  • cherries;
  • Strawberry;
  • raspberries;
  • apricot;
  • plum.

It is worth to give up fruit juices, as they lose fiber during processing, and glucose intake will be rapid.

Vegetables should prevail in the diet. Of them are preparing salads, complex side dishes and casseroles. Not prohibited and tomato juice with pulp. It is better to drink home-made juice, in which sugar or other additives were not used in preservation.

From vegetables you should choose:

  1. onion;
  2. a tomato;
  3. cucumber;
  4. all types of cabbage - broccoli, cauliflower, white, red;
  5. eggplant;
  6. lentils;
  7. peas fresh and dried;
  8. asparagus and green beans;
  9. bitter and sweet pepper;
  10. garlic.

Meat and fish are an essential source of protein that the body needs. At the same time, it is not deposited in fatty tissues. Meat and fish is chosen low-fat varieties. From them the skin and the fat remains is removed.

The best choice will be:

  • chicken;
  • quails;
  • turkey;
  • veal;
  • chicken and beef offal - liver, tongue, lung;
  • perch;
  • pike;
  • hake;
  • pollock

Milk or dairy products can be easy and at the same time it is useful to have dinner. The main thing is not to eat fatty dairy products (sour cream, cream, tan and airan), as well as curd mass with fruit fillings.

Some people do not represent their food without bread. About flour products made from wheat flour should be forgotten. Ideal - rye bread, pastries made from oatmeal, buckwheat or flax flour.

From croup are allowed such:

  1. barley;
  2. millet;
  3. barley grits;
  4. Brown rice;
  5. buckwheat;
  6. oatmeal.

The following dried fruits can be added to porridges - prunes, dried apricots and figs.

Sample menu

The presented exemplary menu is allowed to change according to personal taste preferences. The main thing is that the daily diet contains in itself - cereals, vegetables, fruits, meat or fish and dairy products.

The principle of nutrition is also important. That is, to eat fractional, in small portions, five - six times a day. The water balance should also be observed - at least two liters of fluid per day.

You can calculate your own rate of fluid - one milliliter of fluid per one calorie eaten. Below is a menu for the week.

Monday:

  • the first breakfast is a fruit salad (one apple, a handful of blueberries and one peach), seasoned with 100 ml of unsweetened yogurt;
  • the second breakfast - oatmeal with dried apricots, green tea;
  • lunch - vegetable soup, steamed chicken cutlet, buckwheat, a slice of rye bread (20 grams), black coffee with a sweetener;
  • lunch - cottage cheese, one pear;
  • first dinner - vegetable stew (cabbage, onion, tomato, pepper), baked perch in the sleeve, green tea;
  • second dinner - a glass of ryazhenka.

Tuesday:

  1. first breakfast - steamed omelette, vegetable salad;
  2. second breakfast - vegetable stew, a slice of rye bread, coffee with cream;
  3. dinner - buckwheat soup, pea puree with calf chop, green tea;
  4. afternoon snack - 200 grams of any fruit;
  5. first dinner - pike, baked on a vegetable pillow, black tea with dried fruits;
  6. second dinner - a glass of kefir.

Wednesday:

  • first breakfast - cottage cheese, 50 grams of nuts and green tea;
  • the second breakfast - barley porridge, boiled egg, tea and a piece of black chocolate;
  • lunch - vegetable soup, lentils with gravy, stewed liver, a slice of bread, tea;
  • afternoon tea - jelly on oatmeal, a slice of rye bread;
  • the first dinner - barley porridge, boiled turkey, vegetable salad, tea with sweetener, for example, diabetes stevia is even allowed as a sweetener;
  • second dinner - a glass of yogurt.

Thursday:

  1. first breakfast - fruit salad, seasoned with kefir, green tea;
  2. the second breakfast - an omelet with vegetables, coffee with cream;
  3. lunch - soup with barley, pasta from durum wheat, steamed pollock, vegetable salad, tea;
  4. lunch - cottage cheese, 50 grams of nuts;
  5. the first dinner - cabbage stewed with brown rice, boiled beef tongue, black tea;
  6. second dinner - a glass of unsweetened yogurt.

Friday:

  • the first breakfast - cottage cheese soufflé, coffee with cream;
  • the second breakfast - oatmeal with dried fruits, black tea;
  • dinner - vegetable soup, boiled beef, millet porridge, green tea with a slice of black chocolate;
  • afternoon tea - jelly on oatmeal, a slice of rye bread;
  • first dinner - eggplant stuffed with minced chicken, black coffee with cream;
  • second dinner - a glass of kefir.

Saturday:

  1. first breakfast - 200 grams of any fruit, tea with a piece of dark chocolate;
  2. second breakfast - barley with mushrooms, tea, tofu;
  3. dinner - buckwheat soup, meatballs in tomato, vegetable salad, a slice of rye bread;
  4. lunch - cottage cheese with dried fruits;
  5. first dinner - vegetable stew, liver patties, coffee with cream;
  6. second dinner - a glass of unsweetened yogurt.

Sunday:

  • first breakfast - vegetable salad, a slice of rye bread, coffee with cream;
  • the second breakfast - an omelet with vegetables, tea, as well as sugar-free marmalade;
  • lunch - vegetable soup, fish patties, pea porridge, vegetable salad, tea;
  • afternoon snack - 200 grams of any fruit;
  • the first dinner - stewed cabbage with rice, steamed pollack, coffee with cream;
  • second dinner - cottage cheese, dressed with unsweetened yogurt.

Such a diet without sugar and with products that have complex carbohydrates, gives quick results of weight loss, without the return of the kilos thrown off.

The video in this article presents several recipes for sugar-free sweets.

Watch the video: How to eat a heart-healthy diet (December 2019).

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