What Is The No-Sugar Diet? Everything You Need to Know, According to Nutritionists

If you want to make significant changes to your lifestyle for health reasons, reducing sugar intake is likely one of the first things that comes to mind. Sugar has been associated with numerous health conditions, including type 2 diabetes and heart disease, over the past few years. As a result, it is not surprising that the no-sugar diet—a diet that eliminates all added sugars and foods high in natural sugars—has recently gained popularity.

However, going sugar-free can be a difficult task, given that many scientists and experts denote sugar as one of the most addictive ingredients in the average modern diet. American adults consume an average of 60 pounds of added sugar a year —and that's because it's everywhere. "Because there are over 50 different names given to sugars, it can make it even harder when reading food labels to determine what foods actually contain added sugar," explains nutritionist Emily Maguire.

While the primary (and most obvious) sources of sugar are sweetened beverages, desserts, foods containing high-fructose corn syrup, and sweets like candies, cookies, brownies, cakes, pies, and ice cream, these aren't the only culprits to look out for. Prepackaged salsa, canned soup, condiments, and bread, you name it—chances are, according to Maguire, they contain extra sugar, which means even the healthiest among us might not even be aware of how much sugar we consume daily.

To aid in your health journey, we asked Maguire, as well as licensed clinical psychologist and nutritionist Candice Seti, PsyD, and board-certified holistic health and nutrition practitioner Kimberly Spair, PhD-CCC-SLP/L, everything you need to know before attempting a low-sugar or no-sugar diet.

Keep reading for ideas on what to eat, plus tips for sticking with the plan.

What Is a No-Sugar Diet?

The no-sugar diet is a diet that eliminates or limits all added sugars, foods high in natural sugars, and sugar substitutes. Stricter versions of the diet include eliminating foods with natural sugars, such as fruit, milk, and plain yogurt.

What Are The Benefits of a No-Sugar Diet?

There are numerous potential benefits of participating in a no-sugar or low-sugar diet, as excessive sugar consumption has been linked to the following:

• Obesity
• Diabetes
• Heart disease
• High cholesterol
• High blood pressure
• Increased inflammation in the body

Adopting a no-sugar diet significantly decreases your risk for these health conditions.

What Can You Eat on a No-Sugar Diet?

Added sugar can be found in many products, but there are still plenty of options for food if you are looking to pursue a no-sugar diet. Some examples per Seti and Maguire include:

• Chicken
• Fish
• Beef
• Tofu
• Eggs
• Leafy greens
• Nuts
• Fruit
• Dark Chocolate
• Seeds
• Olive oil
• Avocado
• Unsweetened yogurt
• Carrots
• Chickpeas
• Beans
• Quinoa
• Sweet potatoes
• Couscous
• Sparkling water
• Unsweetened beverages like coffee or tea

The beauty of this diet is that it has some allowances to keep you sane should cravings strike. While sugars and sweeteners of any kind—as well as refined grains and juices—may be limited or eliminated, you are permitted to have limited amounts of dark chocolate, fruit, whole grains, and even alcohol. For the best results, according to the experts, you'll want to moderate and indulge mindfully on those foods.

How to Follow a No-Sugar Diet

Plan and prepare

First things first: Clean out your pantry and fridge of any offending snacks or foods, because out of sight, out of mind(ish). Then your best strategy is to plan most of your meals. If you need some inspiration, there are so many websites and food blogs that specialize in recipes that are so tasty, you won't feel like you're missing out on anything—Minimalist Baker, Green Kitchen Stories, and Sprouted Kitchen are a few favorites.

"Look at the recipes and meal plans you want to follow, and get any ingredients you will need," advises Maguire. "Remember the age-old saying, if you fail to plan, then you plan to fail. Look at your schedule for the coming week. Are you traveling a lot or have any dinners out? Plan by looking at the menu beforehand or have handy go-to sugar-free snacks. It'll make sticking with this all the easier."

Once you hit the grocery store, the trickiest part is practicing a healthy amount of skepticism when it comes to prepackaged or prepared foods. "The hardest part of a sugar cleanse is avoiding all of the sneaky sugar hiding in even those most unsuspecting items, such as pasta sauce, dried fruit, juices, and yogurt," says Seti. "Be sure to check the ingredient list on everything you buy."

The first couple of days are the hardest

Because sugar is so addictive, you might even experience some withdrawal symptoms in addition to cravings. "These symptoms usually occur in the first few days and can include headaches, stomach upset, irritability, and fatigue," says Seti. "They will pass, so stick with it!"

Be ready for cravings and withdrawal symptoms

Maguire adds that in cases of extreme cravings, your best strategy is to allow your body to indulge—a healthy, non-restrictive way. "The body is looking to satisfy the reward center in the brain," she explains. "If you find that any craving hits, then reaching for good low-sugar snacks such as dark chocolate (above 70% cocoa), nut butter, nuts and seeds, or berries with Greek yogurt can kill the cravings."

Drink lots of water

"A helpful tip while adjusting to a sugar cleanse is to drink a large amount of water throughout the day," says Seti. "Water will help balance your blood sugar, keep your system running effectively, and minimize the impact of any withdrawal symptoms."

Eat a lot of protein and fiber

"Many might experience sugar cravings as the brain seeks glucose," according to Spair. To keep your blood sugar balanced, protein is the category of food you want to focus on, with fiber coming in a close second. Those foods will curb your cravings and keep your energy up. Stock up on lean meats and fish, as well as nuts and seeds to munch on when cravings hit between meals. Broccoli is high in both, and so is edamame. Avocados are high in fiber and fat. The key is to know which foods you should load up on and which you should avoid. Knowing what you intend to eat beforehand will make things much easier when making decisions on the fly.

Avoid trying to "replace" your day-to-day foods

Don't expect that you'll be able to eat the sugar-free versions of things you like, or replace sugar-filled coffee with tea, and just go on like everything is the same. You're making a significant alteration—don't fight it.

Give yourself room to breathe

It's easy to press yourself, expecting that you'll be able to perform at the same level you were beforehand while you're detoxing. But you can follow all of the right steps to mitigate the side effects and still experience them.

Stress can actually cause you to crave sugary, easy-to-eat foods. Exercising will mitigate some stress, but you are going through a form of withdrawal and will likely feel cloudy. Try to avoid situations in which you need to perform at your peak at least for the first couple of days, and instead focus on taking care of yourself physically and mentally. This includes not being too hard on yourself if you break and have a piece of dark chocolate.

Mind over matter

"The most important thing when doing a sugar cleanse is to take it one day at a time," says Seti. "Simply focus on getting through the day ahead of you before focusing on the next. Each day's success will build on the one before it. And if you struggle or don't succeed immediately, each day represents an opportunity to try again." In other words, if you slip, don't sweat it. The fact that you're even trying is an accomplishment in itself.

And if you're ever waning on motivation, think back to your initial goals—even write them down so you have the constant reminder. "Maybe you are looking to lose weight, improve your skin, or stop mood cycling," says Maguire. "Whatever the reason, figuring out your goals will help you through this challenge. Anytime you feel like stopping or giving up, come back to why you started this in the first place, and it will give you the motivation to keep going or continue beyond your original timeline."

Think of your goals

The best news is that after you get over the hump of those first tough couple of days, you'll be amazed by how energized and how great you feel—your mood will start to regulate, you'll sleep better, and you might even see some improvements in your skin and body. Be mindful and observant of the good, because it will power you right through the end (and perhaps beyond).

Try and keep with it

After any detox, the worst thing you can do for your body is overload on the thing you were detoxing from the second you're "allowed" to. Instead, celebrate with some dark chocolate, bread and cheese, or a little wine—something sugary that isn't a piece of cake. Slowly integrate sugar back into your diet (if you want to at all); it'll be a shock your system if you eat too much so soon. Plus, you might not have as much of a taste for sugar anyway.

Potentials Risks

While there are no known health risks associated with a diet low in added sugar, restrictive diets can sometimes lead to unhealthy eating habits or an extreme obsession with healthy eating. It's important to ensure you're still getting enough calories daily from nutrient-dense foods to maintain healthy blood sugar levels. Before changing your diet, consult with a licensed physician to determine if a plan is right for you.