The ‘Sugar Busters’ Diet Plan

The Sugar Busters Diet plan encourages you to choose whole grains over refined grains and sugars. You eat less sugar and higher fiber by consuming whole grains, fruit, vegetables and low fat dairy, and by cutting out the refined (processed) sugar in your diet. The diet is designed as a way of eating that you can maintain for the rest of your life. It doesn't require you to count calories, track grams of fat, measure carbohydrates, or eliminate any food group.

The diet claims to follow the model of our ancestors. They consumed only whole grains and unrefined foods, with no processed sugars. They had lower rates of obesity and many other diseases that plague the modern world. The Sugar Busters Diet plan suggests that you will lose weight and prevent serious diseases like diabetes and heart disease by cutting out the refined sugar from your diet.

What makes the ‘Sugar Busters’ a different weight loss plan?

Rather than eliminating carbohydrates, this diet suggests that you choose your carbs carefully. You should eat a moderate amount of high-fiber, low-sugar foods and eat frequently throughout the day. This plan encourages you to be a good role model for your children. It stresses healthy eating rather than dieting for both adults and children. It's designed to be safe and effective for eaters of all ages so that you can incorporate its principles into your daily family life.

What is the ‘Sugar Busters’ Diet plan?

The Sugar Busters Diet plan recommends that you eat a diet that is 40% carbohydrate, 30% protein, and 30% fat. You'll need to monitor portion size and learn to eat all foods in moderation. For example, your food should fit nicely in the center of your plate rather than filling it to the edge. You should never go back for seconds.

Some rules include:

• You can eat everything except a few fruits, selected vegetables, and products containing added sugars and highly processed grains. You don't have to give up your cereal and bread, but you will have to let go of Fruit Loops and croissants.
• You should drink six to eight glasses of water daily.
• Eat three full meals and appropriate snacks, or six small meals and snacks daily.
• Don't skip meals.
• No late night snacking.
• If you are going to have alcohol, have red wine on a full stomach.
• It is best to eat fruit on an empty stomach before breakfast in the morning.

A typical day on the Sugar Busters Diet would include eating some cantaloupe a few hours before breakfast. Breakfast could be a cheese omelet with whole-grain toast (2 slice limit) and coffee or green tea. Have a Reuben sandwich with dark rye bread and sauerkraut for lunch. Dinner would be roast beef or chicken with two fruits or a green salad and vegetables such as broccoli, brussels sprouts, zucchini, or eggplant. For a snack, you could have a handful of nuts, a cup of berries, peanut butter on a celery stick, or three or four whole-wheat crackers. If you are craving dessert, you can have a few nuts or one or two squares of high-cocoa content chocolate.

What are the weight loss expectations?

There is an initial period of rapid weight loss on the Sugar Busters Diet plan, which can be two to three, or as many as five pounds in the first two weeks. Your weight-loss rate will not be on a constant, or even a descending slope. After an initial weight loss of five to 15 pounds you may experience a plateau, even though you have not changed your diet or exercise program. Keep in mind, the rate of weight loss will vary from individual to individual for many different reasons and it may be more difficult for women to lose weight than men.

Is exercise promoted?

Exercise is an important part of the Sugar Busters Diet plan, but is not a substitute for good nutrition. Get at least 20 minutes of exercise, four days per week. If you have osteoporosis or small bones, add weight-bearing exercises at least twice a week for 20 to 30 minutes per session.

Are supplements recommended?

You will receive the greatest nutritional benefits by getting all your vitamins and minerals from food. No supplements are recommended on the Sugar Busters diet plan.