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No Sugar Diet Cheat Sheet by

diet     sugarless

Inrodu­ction

Trying to cut out all the sugar from your diet? It can be a really great healthy challenge to avoid all sugar, include fake sugar, sugar substi­tutes, refined sugar, processed sugars, and any kind of chemical sweete­ners.

Here is a quick reference list of what you can eat. If it’s not on the list, there is a good chance you can’t have it.
Credit and Thanks to: Shawn Johnson and http:/­/th­ebo­dyd­epa­rtm­ent.com/

Eggs

Any style. Deviled, Fried, Hard-b­oiled, Omelets, Poached, Scrambled, Soft-b­oiled

Cheese

2 ounces or less per day. 1 ounce = one wrapped slice of American cheese.

Meats (Fatty)

Pork & Ham: eat in modera­tion.

Meats (Lean)

Chicken, Meats: Beef, Veal, Bison, Venison
Turkey Jerky or Beef Jerky (great for snacking)

Fish

Yuna, Salmon, Tilapia, Shrimp, Crab, Lobster, Scallops, etc.

Sushi: Any Sushi Roll without Rice. ask for it either wrapped in nothing but Soy Paper or in Cucumber.
Careful with sauces - Use Low Sodium Soy Sauce. Skip Teriyaki, Eel Sauce, or Spicy Mayo.

Nuts & Seeds

Salted or raw
 

Fruits

In modera­tion. Mainly for Breakfast.

Vegetables

Eat any kind and as much as you want.
Caution: avoid sauces like salad dressings, and vegetables cooked in sauces (resta­urants usually prepare this way).

Butter (Real only)

Don’t use too much (high calories and fat), but butter is sugar-free so you can cook with it.
Skip “I Can’t Believe It’s Not Butter”, Margarine or similar butter substi­tutes.

Herbs & Spices

Your best friends when cooking they give back a lot of the flavor you think you will be losing.

Salad Dressing:

Straight Balsamic Vinegar and Olive Oil.

Dressings you can make that taste like Italian or even Balsamic that are 100% sugar free. A few ideas… (add freshly squeezed lemon juice ):
> Balsamic Vinaig­rette
> Medite­rranean Dressing
> Lemon Dressing
Another to make is Balsamic Vinegar, Olive Oil, Parmesan Cheese, Lemon juice, Pepper, and a packet of Italian season­ings.

Drinks

Water, Perrier, Black Coffee
Unswee­tened: Almond, Soy Milk or Tea.

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