Low-Carb No Sugar Diet

Type of Sugars to Avoid

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When buying products at the supermarket, check out the nutritional information and look for the following to avoid:

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• Fructose.

• Sucrose.

• Agave nectar.

• Honey.

• Xylose.

• Molasses.

• Maltodextrin.

• Treacle.

• Corn syrup.

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Types of Foods to Avoid

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• Sugar beverages, sodas, soft drinks, sports drinks, and fruit juices.

• Baked foods, cookies, pastries, and desserts.

• French fries.

• Hamburgers.

• White rice.

• Crackers and chips.

• Granola and energy bars.

• White pasta and bread.

• Sweetened yogurt.

• Dried fruits.

• Ice cream.

• Processed meat, bacon, jerky, hot dogs, ham, and salami.

• Candy bars.

• Alcohol.

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Carbohydrates and Your Liver

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Once the bread is consumed, your body converts it into sugar in your blood; too much sugar disrupts the insulin levels in your body, pushing your liver to store more fat and leading to the development of liver diseases.

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Difficulties of a Low-Carb No Sugar Diet

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Many people who have just started to follow a low-carb, no-sugar diet​ encounter that difficulty since they are used to eating without limitations. For beginners, you don't have to begin this diet and eat only 20 grams of carbohydrates daily. A good amount of carbs to consume is under 190 grams daily, and start reducing the amount every week.

 

For sugar consumption, list the most addictive foods you are attracted to and rate them from most to least. Start by eliminating the one you feel is easiest to go without, then go down the list one by one.

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It is common to encounter vitamin and mineral deficiencies while on this diet; it is recommended that you include a wide variety of allowed foods and, as an alternative, include multivitamins and mineral supplements in your regimen.

 

Remember to stay vigilant about the carbs and sugar you eat in your diet; these also will help you reduce the consumption of processed foods. 

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How many Pounds can you lose on a Low-Carb, No-Sugar Diet?

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The number of pounds you can lose varies from person to person. Usually, the more overweight or obese you are, the more pounds you can shed, especially in the beginning. Studies show that people lose between 10 to 12 pounds per week, while others can lose more. If you can follow this diet, reduce junk food, and maintain exercise 5 to 6 days a week for at least 1 hour, you can realistically reach a goal of losing 5 to 7 pounds per week.

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Fiber and Protein Reduce Hunger

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Foods high in fiber and protein, when consumed, expand in size in your stomach; these provide the feeling of satiation faster than carbs. When trying to lose weight, eat in the following order to reduce hunger.

 

• Eat your salads first with olive or avocado oil, so the vitamins and minerals in the greens are correctly ingested.

• Then eat your protein and naturally occurring fats or oils; here, you can include beans, peas, meats, eggs, fish, and other protein foods such as seeds or grains.

• And finally, eat your fruits.

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Supplements & Vitamins for Low-Carb No Sugar Diet

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On a low-carb, no-sugar diet, it's important to ensure you're still getting the necessary nutrients your body needs. Since these diets often limit certain food groups, here are some common supplements and vitamins you might consider to stay balanced.

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• Multivitamins: A good multivitamin can help fill in any nutritional gaps since cutting out sugar and carbs might lead to reduced intake of some essential nutrients (like B-Complex vitamins, magnesium, and zinc).

• Electrolytes: Low-carb diets can cause your body to lose more water and electrolytes. A good electrolyte supplement can help prevent imbalances and symptoms like fatigue or muscle cramps. Look for supplements containing: Sodium, Potassium,  Magnesium, and Calcium.

• Omega-3 Fatty Acids: These healthy fats support heart health and reduce inflammation. You can take fish oil or krill oil supplements to ensure adequate intake of omega-3s, especially if you're not eating fatty fish regularly.

• Vitamin D: Is crucial for bone health, immune support, and overall well-being. Since many people are deficient, it's a good idea to supplement.

• Magnesium: Helps with muscle function, energy production, and relaxation. It's also often depleted on a low-carb diet. You can supplement with magnesium glycinate or magnesium citrate for better absorption.

• Fiber: A low-carb diet may lead to less dietary fiber, which is important for digestive health.

• Probiotics: A probiotic supplement can help maintain gut health, especially if your diet is lacking in prebiotic-rich foods like whole grains. A healthy gut is vital for digestion and overall immunity.

• B-Complex vitamins: Particularly B1 (thiamine) and B12, are crucial on a low-carb diet. These vitamins help convert food into energy and support brain function. Supplementing may help combat fatigue or mood issues.

• Vitamin C: While fruits are typically high in sugar and vitamin C, you can take a vitamin C supplement if your diet lacks citrus or other vitamin C-rich foods. It supports immune function and skin health.

• Collagen: Can help with skin, joints, and bone health. It’s especially beneficial for those on restrictive diets who may be missing out on collagen-rich foods like bone broth.

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May Help People with the Following Conditions

 

• Diabetes may help people with diabetes manage their blood sugar levels.

• Heart-related diseases.

• Overweight.

• Obesity.

• Fatty liver disease.

• Arthritis.

• High blood pressure, known as hypertension.

• Cancer prevention.

• Sleep apnea.

• Osteoarthritis.

• Kidney disease.

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When to see a Doctor

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Studies have shown that a low-carb no, sugar diet has helped many people. However, speaking with your doctor before beginning a new diet regimen is recommended, especially if you have a medical condition and are taking medications.​