Sugar is a hot topic in American diets, seen as both a major health risk and a harmless treat. The Sugar Smart Diet addresses the emotional and physiological effects of sugar, empowering individuals to take control. The Sugar Smart Diet reveals the hidden sugars in food that have caused the nation’s annual sugar intake to skyrocket to more than 130 pounds per person, identifies which popular sugar increases the body’s ability to store fat, and explains how excess sugar leads to diabetes, heart disease, and more.
Understanding the Sugar Smart Approach
The Sugar Smart Diet helps you identify these hidden sugars and gradually wean you off them. The plan focuses on helping you kick those sugar-laden foods to the backseat. This can be very beneficial to anyone wanting to really reduce their overall sugar intake and lessen the grip those foods have on your weight and your lifestyle. If you are ready to give sugars the cold shoulder, this may be the plan for you.
Who Benefits Most?
Followed as intended, this plan can be significantly helpful for:
- Controlling sugar cravings
- Reducing your fast food intake (and your waistline)
- Managing Diabetes, Digestive Issues, SIBO, Thyroid Issues, PCOS, etc.
How the Plan Works
Each day you have a range of BITES to use. You have DAILY BITES calculated from your individual profile taking into account your age, gender, height, weight and activity levels. You also have access to a bank of WEEKLY BITES and can earn extra ACTIVITY BITES should you need them. This is in addition to the items on the [0] BITE Food List that you do not need to track but certainly can if you want to follow Calories or your Macros (Protein/Fat/Carbs). Tracking Secondary Metrics is one of the great PRO features available to members.
To help you make better meal choices - lean protein and healthy produce choices have lower BITES scores and sugary or fast foods have higher ones. Think of it as a “throttle”. You can still have those items, but they will just cost you more, giving you a chance to stop and consider if it is something you really want.
Read also: The Definitive Guide to Flourless, Sugar-Free Dieting
This plan's calculations focus on:
- Calories
- Sat Fat
- Sugar
- Protein
With SUGAR SMART, you have a high number of DAILY & WEEKLY BITES in comparison to other Healthi weight loss programs. The minimum range is 30 DAILY + 14 WEEKLY. Both daily and weekly BITES decrease as you lose weight. ACTIVITY BITES are encouraged to be earned for fun, but not used on a regular basis in addition to WEEKLY BITES.
Zero Bite Foods
All foods, as shown on the list, are [0] BITES. While all foods still contain calories, these healthy choices do not need to be counted as long as they do not contain any ADDED SUGAR or OILS on the label. Use these to help fill you up and fill out your meals.
USE YOUR ZERO BITE TAB GUIDE LISTINGS FOR CORRECT VALUES OF ALL [0] BITE FOODS.
Getting the Best Results
Nothing is off limits with this plan. You can still have your favorite foods but learning to choose them in moderation, make healthy ingredient swaps where you can and limit the amount of refined and processed sugars in your foods will greatly increase your chances of success.
Read also: Comprehensive Guide to Sugar on Keto
When thinking about your meals, a good rule of thumb is to have 1⁄2 meal come from healthy, non starchy vegetables as a salad or side, 1⁄4 meal in the form of whole grains, starchy vegetables or complex carbohydrates and 1⁄4 meal, a lean protein source. SUGAR SMART makes choosing those proteins easier by offering them at lower BITES.
In general, focus on reducing the amount of soda, fruit juices and sweet treats you consume daily. They can still factor into your day at higher BITES or you can make the switch to a sugar free version. To help you discover lower sugar alternatives and ingredient swaps, join our SUGAR SMART group in the Community section of your app to see how other members are finding success on this plan.
On Sugar Smart, it is recommended to use 50-75% of your weekly BITES each week. Weeklies are designed to be used to make sure you are meeting your minimum daily calorie requirement (along with the use of your Zero BITES food list). PRO members can turn on Secondary Metric tracking to see their daily calorie and/or macros intake.
Zero Bite Food List
All foods on this list are [0] BITES - fresh, frozen or canned (drained) varieties without any ADDED sugars or oils. Naturally occurring sugars as indicated on the nutritional label are fine - they just may not be ADDED to the ingredients list. To find these items listed correctly, search exactly as shown on this list and select the 0 entry from the ZERO BITES TAB results. The items on this list are a true zero BITE food.
Getting Started with Sugar Smart
Sugar Smart is designed for individuals who:
Read also: Reboot your health with a 30-day cleanse
- Eat fast food 2x or more per week
- Compulsively overeat sweets
- Are looking to improve their insulin or cholesterol levels
- Lead a busy lifestyle that doesn't afford the time to cook all meals at home
It’s no question that sugar can be addictive. Since then, a lot of nutrition research has been conducted to uncover the mechanisms behind this phenomenon, but what we still don’t know is how to combat this addiction. After all, removing sugar from our diet is a lot easier said than done. That’s why we’ve created Sugar Smart. It’s time to kick sugar to the curb!
In all seriousness though, sugar is a nutrient that we can’t (and shouldn’t) completely get rid of. In fact, your body needs these sugars for many biochemical processes in the body. However, there are better sources of sugar than others. Natural sugars are the way to go but it can be challenging to choose these foods over the much more enticing and addictive artificial stuff (think about that chocolate cake you saw in the bakery section). This is where Sugar Smart comes in to help you beat that dependency while helping you transition to a cleaner diet even when eating out.
On the Sugar Smart plan:
- Calories form the baseline
- Protein drives BITES down
- Sugar drives BITES up
- Saturated fat drives BITES up
Simple Steps to Start
We know that starting a new diet is challenging so we created a step-by-step list of things to keep in mind as you ease your way into this new way of eating.
- Go Easy on Yourself. New diets take a while to get used to and you may not be successful from the get-go. If you go over your BITE allowance the first day, do not be discouraged. Your body will need time to adjust. It may take some experimenting but eventually you will find what works best for you!
- Plan Meals Strategically. Zero BITE foods should be prioritized in your meals in order to add bulk to your plate without draining your BITES. Use non-Zero BITE foods strategically to fill in the rest of your plate. A good rule of thumb is to have 1/2 of your plate as non starchy vegetables, 1/4 of your plate as whole grains, and the other 1/4 as a lean protein source.
- Use Your Weeklies. Members lose best on this plan when they utilize at least 50-100%of the Weeklies each week (with some using them all). They are simply set aside as Weeklies to divide as you need. (PRO users can turn on secondary calorie tracking to help make sure you are hitting your daily calorie targets.)
- Read the Labels. When shopping for healthy, complex carbs, start with the food label. Make sure that "whole grain" or "whole wheat" are at the top of the ingredient list. If instead you see terms like "enriched", "refined", or "bleached", you can be certain that the product is highly processed and probably a bad carb choice.
- Drink Water. There are many benefits to drinking water. Fiber works best in the body when accompanied with an ample supply of water. Aim for at least 8-10 cups a day, but this number may increase depending on the heat, exercise, and medications. Check with your doctor if you aren't sure.
Food Recommendations
To get the most out of the Sugar Smart weight loss plan, it is best to choose foods that are low in added sugar and saturated fat and high in protein.
Key Food Guidelines
- Choose light meats. Dark colored meats (beef, sausage, bacon) are much high in saturated fat than light meat.
- When in doubt, go fresh. Fresh, non-processed foods, have a higher likelihood of being low in fat and sugar.
- Not all sugar is bad. It's impossible to ignore sugar completely. Choose foods that have natural sugars (fruits & veggies) for a stable stream of energy.
Sample Meal Plan
Breakfast: Veggie Omelet
- 1/2 cup spinach
- 1/4 cup mushrooms
- 1/4 cup onions
- 2 eggs
- 2 tbsp. cheddar cheese
- Salt & Pepper to taste
- Pam cooking spray
Sneak in your veggies with this flavorful and satisfying breakfast. Simply sauté your veggies in butter, fold it in the omelet, sprinkle your cheese. Pair your meal with you favorite Sugar Smart Zero- BITE fruits!
Lunch: Summer Salad
- 3 cups arugula (or your lettuce of choice)
- 4 oz. grilled shrimp
- 1/4 cup cubed watermelon
- 1 sandwich bun
- 1/4 cup sun-dried tomatoes
- Black pepper and salt
Throwing together different fruits into a bed of lettuce is a great way to take advantage of your Zero-BITE foods. It's also a great way to get your fiber in.
Dinner: Grilled Chicken Sandwich
- 6 oz. chicken breast
- 1 garlic clove
- 1 cup arugula
- 2 tbsp. balsamic vinaigrette
- 1 sandwich bun
- 1/4 cup sun-dried tomatoes
- Black pepper and salt
End your day with a classic chicken sandwich. If you don't have the time to make it yourself, grilled chicken sandwiches are offered at many fast food restaurants and are a great alternative to the regular hamburger.
Snack Ideas
Best in Show: Greek Yogurt with Fruit
- 1/2 cup vanilla, non-fat, greek yogurt
- 1 tbsp. low-fat granola
- 1/4 cup strawberries
- 1/4 cup blueberries
Our all around snack winner for Sugar Smart is non-fat, greek yogurt! A half cup will boast about 10 grams of protein with less than 1 gram saturated fat. Top it off with your favorite Zero-BITE fruits.
Low-Cal Carrots and Hummus
- 1/4 cup hummus
- 1/2 cup raw carrots
On-the-Go Trail Mix
- 2 tbsp. mixed nuts
Sweet Fix: Healthy Peanut Butter Cookies
- 2 whole grain crackers
- 1 tbsp. peanut butter
- 2-3 strawberries
Final Tips for Success
Lastly, here are a few key habits that will undoubtedly help you find success in your weight loss journey.
- Get Moving. Exercising doesn’t have to be a chore. Find something you enjoy that gets your blood pumping. It’s a great way to let off some steam and release those coveted endorphins. Another plus: in-putting your activity into the app will grant you extra BITES! If you don’t want to follow the Sugar Smart Workout, any physical activity you enjoy will help get sugar off your brain and belly. The Sugar Smart Workout combines cardio exercise, strength training and yoga.
- Connect with the Community. We all need a little motivation here and there. Check out the community feature in the Healthi app to get your questions answered, find recipe inspiration, or receive praise on a recent milestone you achieved. We’re all in this together.
- Track your Progress. It’s important to document your weight loss (or maintenance) journey. After all, that is why Healthi was created in the first place! Make it a habit to input your weight onto the app on a consistent basis and check out the weight trend graph (located on the profile tab) to see exactly how far you’ve come!
- Celebrate. When you’ve come to a place in your journey when you’ve been hitting your goals and feel especially accomplished, it’s okay to celebrate! Pat yourself on the back and reward yourself! It’s important to let loose and remember to have fun.
The Science Behind Sugar Smart
The Role of Fiber
Fiber can be defined as a plant constituent that cannot be degraded by the stomach. Choosing complex carb sources containing fiber is most commonly known to help with digestion; however, it also offers benefits in terms of weight management and disease prevention.
Why Focus on Sugar?
Many people claim that they feel compelled to eat sugary foods, similar to how an alcoholic might feel compelled to drink. Interestingly, the pathways between these two scenarios are fairly similar. Our brain pathways are wired to respond to rewards (such as sugar or alcohol) in a way that produces neurochemical changes in the brain that lead to dependency. Avena and other researchers at Princeton University found that rats who had access to a sugar solution not only developed a pattern of excessive intake, but also had an increase in dopamine and opioid receptor binding, indicating that excessive sugar intake sensitized these receptors. This mechanism is similar to that of abusive drugs! Their hypothesis that rats can become sugar dependent could very well translate to the human condition
The Importance of Protein
The last part of the equation is protein, which we slightly reward you for consuming! This is because we want to make sure you are achieving a well balanced diet profile. In addition, protein may reduce your cravings and keep you satisfied for a longer period of time.
Sugar Smart Diet Book
A New York Times bestseller, The Sugar Smart Diet reveals the suite of hidden sugars in food that have skyrocketed the nation’s annual sugar intake to more than 130 pounds per person (sugar is not hiding where most people think), identifies which popular sugar increases the body’s ability to store fat, and explains how excess sugar leads to diabetes, heart disease, and more.
The Sugar Smart Diet’s 32-day plan uniquely addresses the emotional and physiological effects of sugar, empowering readers to take charge of sugar, rather than letting sugar take charge of them."Once rare in the human diet, sugar is now ubiquitous and often hidden in unexpected places. Simply becoming aware of sugar can help you cut your intake, which is one of the smartest moves you can make to achieve optimal wellness. This informative guide tells you how to do that." -Dr.
Research on Sugar and its Effects
Research has shown that there is a relation between consumption of sugar-sweetened drinks and childhood obesity. Dietary composition and fat to sugar ratios also have an effect in relation to obesity. Soda and junk foods are often the culprit. However sugar is also hidden in many foods that are promoted as being good for you.