How to Follow the Sugar Buster Diet

The sugar buster diet, like all low-carb diets, is based on the principle that insulin, created when we eat sugar and some carbohydrates, prevents weight loss. However, the sugar buster diet is designed to last only 14 days as you build your diet from 30 percent protein, 40 percent fat and 30 percent carbohydrates.

Difficulty: Moderate

Instructions

1. Stay away from refined, simple carbohydrates, including white foods such as refined flour, rice and sugar. Additionally, for 14 days you must avoid products that contain sugar such as snack foods, candy and jams. Sugary fruits that rank high on the glycemic index should be avoided, such as bananas, pineapple and raisins. Root vegetables like potatoes, parsnips, carrots, beets and corn are also high on the glycemic index and should be avoided.

2. Feel free to eat complex carbohydrates that are low on the glycemic index, as long as you do not exceed 30 to 40 percent of your daily calories from your selected carbohydrates. Acceptable carbs include the majority of fruits and vegetables, beans, whole grains and low-fat dairy.

3. Eat plenty of meat because protein is an important part of your caloric intake. However, unlike other low-carb diets, you should select the leanest cuts of meat. Fish and seafood are your best sources of protein, followed by white poultry meat with the skin removed and lean beef, pork or lamb. Eggs are also allowed as a protein source.

4. Keep in mind that fats are not only allowed on the sugar buster diet, they are encouraged. You should try to avoid saturated fat as much as possible. Because you will be consuming saturated fats when you enjoy meat, try to use healthy oils for cooking, like vegetable oil and olive oil, and avoid butter.

5. Be aware that alcohol is extremely high on the glycemic index and therefore should not be part of your diet. However, an occasional small glass of dry red wine when enjoyed with a meal is acceptable, but it should not be abused. Finally, the diet guidelines limit caffeine intake to only two or three cups per day.

6. Divide your meals as much as possible, eating three to six small meals throughout the day. Additionally, do not eat after 8 p.m. or so, leaving 2 or 3 hours between your last meal of the day and bedtime.

Tips & Warnings

• Because the sugar buster diet emphasizes the elimination of high-glycemic foods more than the elimination of carbohydrates in general, it is a good idea to become familiar with foods that are high on the glycemic index (see Resources below).

Resources

• More about the glycemic index

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