We live in a skinny world that enjoys foods that are high in calories. Whether it be fast food that we love dearly, or the sweet tooth that we are simply unable to control, the lifestyles we lead are mostly, not healthy.
Yet, moderating and controlling weight is just as important. While for some people looking thin is crucial, others fear the risks that obesity carries.
This fixation on weight loss is one of the reasons why special diets like Sugar busters are becoming increasingly popular. Sweating through the gym is not everyone’s cup of tea, especially with the low and slow reward.
The safest way to lose weight however is to visit an expert like the Best Dietitian in Karachi, since they account for the various factors, and keep your health at the forefront.
Sugar Busters Diet
The basic principle of this diet is to give up foods that lead to a spike in blood sugar levels. That means all desserts and refined foods need to go. The diet also focuses on cutting out processed foods as well.
Most of the calories in this diet come from carbohydrates, but those with high fiber and hence low glycemic index. This includes vegetables like broccoli, green leafy ones, carrots, cabbage etc. Fruits that can be taken include berries and limes. Similarly, whole grains are also very important.
Moreover, around 30% of the calories are supposed to come from proteins. It entails taking lean meat, seafood, and eggs.
There is then little room left for the fats, and these are to be healthy and unsaturated fats. You are allowed to eat low-fat dairy products, alongside healthy fats from nuts.
Foods that are expressively forbidden include fruits and vegetables that might have a high glycemic index, including bananas, raisins, pineapple, potatoes, etc. Sugar in any form, whether it be in packaged form like jams, soft drinks, or natural form, like honey, is not allowed. It also does not allow for processed meat, including smoked or cured meat.
What are the benefits of the diet?
Even though the diet lacks scientific data to support its claims, there are still advantages to it. These include:
Having chronically high levels of sugar is bad for your health. Alongside posing risk for diabetes, it also increases the chances of obesity, which is a harbinger of diseases unto itself.
Unlike keto and protein diets, this diet is easy to follow. Once you know the ingredients that are off limits, you can easily then manage your meal plan. There is no extensive weighing of materials, no difficult recipes, and no expensive ingredients to buy.
Alongside the many dangers of too much sugar is the impact on the heart. So, when you decrease sugar intake, you then also improve the chances of lowering the risk of heart disease and other cardiovascular problems.
Moderates fat intake
Of the principles is this diet is consuming less fat, especially saturated fat. It then helps in preventing diseases that occur on account of too much fat, including heart disease.
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Since you are cutting down on sugar and other forms of calorie-dense foods, you are then creating conditions that enable weight loss. Moreover, the overall carbohydrate consumption is reduced, which then allows for the body to utilize its fat reserves.
There are cons to the diet as well. One of the biggest issues is that there is not enough data to support its efficacy. There is also a dearth of information on how to phase out the diet; you cannot be expected to carry on with it for eternity.
The sugar-busters diet also lacks information on the limit of the foods that are in the grey zone, like fats, that can be consumed. It may also limit healthy foods like bananas. Hence, it’s better to consult a dietitian at Chinar International Hospital before starting this diet.
Also read What is the Sugar Busters Diet