There is a widespread recognition that we should cut down on our sugar intake. Sugar takes a disturbing toll on your health. Numerous studies have shown that excessive sugar consumption is the leading cause of obesity, diabetes and other chronic illnesses including cancer. Sugar is also bad for your teeth. A study shows that it supplies energy for the bad bacteria in your mouth. Added sugar is the worst ingredient in any diet. It contains a lot of calories but no essential nutrients that is why it is referred to as having empty calories. It can have a detrimental effect on your metabolism. RELATED: RECOMMENDED PLANS FOR YOU Cutting out sugar is one of the best decisions you can make for optimal health. Also check out this Sugar addiction detox diet

Here is a sugar-free diet plan to get you started

Breakfast

Eggs Broccoli and Spinach stir fry in grass-fed butter

Ingredients 2 or 3 organic free range eggs
1/2 head of broccoli, cut into small florets
1/2 bunch of spinach, washed and chopped
1 teaspoon of grass-fed butter
pinch of Himalayan sea salt
cayenne chilli pepper

Instructions

-Add butter to frying pan and turn on medium heat and allow butter to melt
-Add broccoli and stir fry for a few minutes
-Add eggs, salt and pepper
-Add spinach
-Stir fry until it is ready and serve

Cinnamon full fat natural yogurt

Ingredients

Full fat Organic Natural Yogurt (with no added sugar or sweetener)
1 teaspoon of cinnamon

Instructions

-Scoop some full fat natural  yogurt into a small bowl
-Add the cinnamon
-Mix and serve

Lunch

Grilled Chicken Wings  with green salad

Serves 4

Ingredients

4 organic chicken wings
3 garlic cloves, crushed
1 teaspoon of thyme
1 teaspoon of cayenne chilli pepper
1 teaspoon of turmeric
1 teaspoon of black pepper
pinch of Himalayan sea salt
3 tablespoons of apple cider vinegar
2 tablespoons of olive oil
1 head of organic romaine lettuce, chopped
1 medium organic cucumber, chopped
3 stalks of organic celery, chopped

Instructions

-Place the chopped romaine lettuce, cucumber and celery in a bowl
-Drizzle the extra virgin olive oil and black pepper over the chopped vegetables
-Mix thyme, cayenne chilli pepper, turmeric, apple cider vinegar, olive oil in a large bowl
-Add the chicken wings to the large bowl and make sure they are covered in the marinade. Leave for 2 hours or overnight.
-Heat oven to 180 degrees centigrade. Drain the marinade and put chicken on a baking paper and bake in the oven for about 30minutes
-Pour the left over marinade over the chicken wings and bake for another 20minutes turning each side till it is ready.
-Serve chicken wings with the green salad. sugar-free-diet-plan

Wild Salmon with steamed broccoli

Serves 2

Ingredients

2 Wild Salmon Fillets, defrosted
Grass-fed butter
1 head of broccoli, cut into small florets
pinch of Himalayan sea salt
1 teaspoon of cayenne chilli pepper

Instructions

-Heat water in a medium pot, add salt and cayenne chilli pepper and bring water to boil
-Add the wild salmon to the boiling water, turn down heat and cook on medium heat,  turning each side of the salmon till the salmon is properly cooked
-When salmon is cooked, drain water.
-Put some butter on top of the salmon and turn salmon over to make sure the butter covers the entire salmon and leave to stand for a few minutes and salmon is ready.
-Steam broccoli slightly for a few minutes. When ready add  butter to broccoli to help the absorption of the vitamins and nutrients from the broccoli.
-Serve wild salmon with steamed broccoli

Dinner

Coriander Carrot and Avocado Salad

Ingredients

3 organic carrots, grated
30g of fresh Organic Coriander, chopped
1 avocado, peeled and sliced thinly
1 tablespoon of extra virgin olive oil
pinch of cayenne chilli pepper

Instructions

-Combine the grated carrot and chopped coriander in a bowl. Add the cayenne chilli pepper and mix
-Place the sliced avocado beside the mixed carrot and coriander leaves
-Drizzle on the extra virgin oil and serve

Stir-fry prawns with bell pepper and broccoli

Ingredients 1 teaspoon of virgin coconut oil
2 cloves of garlic, thinly sliced
1 medium red bell pepper, deseeded and thinly sliced
200g raw peeled prawn, defrosted and cooked with Himalayan sea salt and cayenne chilli pepper
1 tablespoon of tamari sauce (gluten-free)
1 head of broccoli, chopped into medium florets
1 red onions, thinly sliced Instructions -Heat skillet or stainless steel wok. Add the coconut oil and allow to melt
-Add the onions, garlic and bell pepper and stir-fry for about 1 minute
-Add the broccoli and stir fry for another 1 minute
-Throw in the prawns, add the cayenne chilli pepper, pinch of Himalayan sea salt and tamari sauce and stir fry for another 1 minute
-Stir fry is now ready to be served

Snacks

A piece of fruit Hard boiled eggs Handful of nuts (soak nuts before eating) Carrots/cucumber sticks It is definitely the right choice to stop eating foods with added sugar or sweeteners or at least reduce the amount of added sugar in your diet by more than 95%. It is good for your health. References Riva Touger-Decker, Cor van Loveren (2003) Sugars and Dental Caries. The American Journal of Clinical Nutrition, 78:8815-8925

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