14-day No Sugar Diet Food List: Eat These To Cut Out Sugar

Written by Dr. Amber Jones
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Cutting out sugar can be a challenge, but following a 14-day no-sugar diet is a great way to reset your taste buds and improve your health. The key is having a solid food list of low-sugar, low-carb options to choose from. This article will provide a comprehensive 14-day no-sugar diet food list, including high-calorie low-carb foods, and low-carb fast food breakfast ideas.

What does following a no-sugar diet entail? It means avoiding table sugar, honey, maple syrup, and other added sweeteners. You also want to limit high-sugar fruits and starchy vegetables. Instead, you’ll focus on healthy proteins, fats, and non-starchy vegetables. Precise counting of carbs or calories is not necessary. The goal is simply to remove sources of added sugar and limit natural sugars.

Why try this eating pattern? Reducing your sugar intake offers many benefits. It can stabilize blood sugar, reduce inflammation, support weight loss, improve dental health, and boost energy levels. Plus, as your taste buds adapt, you may find that naturally sweet foods become more satisfying. A 14-day trial is enough time to kick the sugar habit and feel the rewards.

high-calorie low-carb foods: You must eat!

14-day No Sugar Diet Food List

Now let’s explore the top foods to eat during a 14-day no sugar diet food list diet:

1. Eggs 

High in protein and nutrients, eggs are a stellar choice when cutting out sugar. Scrambled, fried, poached – prepare them any way you like. Eggs keep you feeling energized and full.

2. Leafy Greens 

Stock up on lettuce, spinach, kale, arugula, collards, and other leafy greens. These low-carb vegetables provide fiber, vitamins, minerals, and antioxidants. Use them for salads, side dishes, or smoothies.

3. Non-Starchy Veggies 

Onions, tomatoes, carrots, broccoli, cauliflower, Brussels sprouts, and asparagus are all great picks. Chop veggies up for omelets or hand them as quick snacks.

4. Tofu

A great plant-based protein that can be baked, sauteed, or crumbled over salads. Choose plain unflavored varieties.

5. Nuts and Seeds 

Almonds, walnuts, pecans, pumpkin seeds, sunflower seeds – they offer crunch and plenty of nutrients. Just watch your portions, as the calories add up fast.

6. Berries

Strawberries and blueberries add sweetness with far less sugar than other fruits. Mix them into plain Greek yogurt. The nutritional content of strawberries is key to knowing their weight-loss potential.

7. Full-fat Dairy 

Opt for full-fat milk, Greek yogurt, and cottage cheese. The fat keeps you feeling satisfied compared to low-fat versions. Cheese also cuts.

8. Natural Peanut Butter

Look for brands without added sugars. Peanut butter tastes perfect spread over celery sticks or sliced apples.

9. Bacon and Sausage

Be sure to check labels for sneaky sugars added to some sausage or bacon. When sugar-free, they make easy breakfast proteins.

10. Olive Oil and Avocados 

These healthy fats support the no-sugar diet. Olive oil is commonly used for cooking and making salad dressings. Avocados can be added to smoothies or eaten plain with a sprinkle of salt.

11. Nut Butters

Try almond butter, cashew butter, or sunflower seed butter spread over celery for a nutritious snack. They’re packed with protein and healthy fats.

12. Chia Seeds and Flaxseeds

Chia seeds are a nutritional powerhouse when it comes to natural weight-loss remedies. Sprinkle these seeds into smoothies or yogurt. They provide fiber, protein, and omega-3 fatty acids.

13. Tempeh

Made from fermented soybeans, tempeh packs protein, probiotics, and nutrients. It has an earthy, nutty taste.

14. Breakfast Sandwiches

Order your breakfast sandwich without the English muffin, biscuit, or pancakes. Stick to meat, eggs, and cheese inside.

Final Note

Following a 14-day no-sugar diet food list is challenging at first. But as your taste buds adapt, you’ll likely enjoy plain oatmeal, Greek yogurt, and fresh berries far more. And with sustained effort, eating foods that are not overly sweet may become your “new normal.”

The beauty of this eating pattern is that it encourages loading up on vitamins, minerals, and antioxidants from vegetables and high-quality proteins from animal foods. By avoiding added sugars and refined grains, you help balance blood sugar while supporting a healthy brain and body.

So will you give the 14-day no-sugar diet a try? Committing for just 14 days allows you to see tangible benefits pretty quickly. Then, you can decide if staying sugar-free long-term is right for your health goals.

While transitioning to this eating style, be sure to drink plenty of water and eat until satisfied. If strong sugar cravings or physical symptoms emerge, speak to your healthcare provider about the best path forward.

With the right no-sugar foods fueling your body and spirit, you’ll feel energized and inspired to stick with positive changes. And just imagine how those taste buds will start singing when they finally meet a juicy peach or sweet potato after two sugar-free weeks!

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Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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