7-Day No-Sugar Meal Plan to Have More Energy

[OctoberRed]

Although sugar delivers a quick boost of energy, it can later lead to the dreaded blood sugar crash, leaving you feeling even more exhausted than when you started. And the reality is that most people eat way more added sugars than they realize. The average American adult consumes 17 teaspoons (68 grams) of added sugar every day, per the CDC. That's far more than the American Heart Association's recommended max of 6 teaspoons for females and 9 for males. Though added sugars certainly don't need to be avoided altogether, focusing on consistent meals and snacks with complex carbohydrates balanced with protein and healthy fats will keep you energized all day.

In this plan, we map out a week of delicious recipes to help give you a little more pep in your step by focusing on foods that deliver energizing nutrients without giving you blood sugar spikes. We set this plan at 1,500 calories per day, a level where most people will lose weight. We included modifications for 1,200 and 2,000 calories a day for those with different calorie needs.

Related: The #1 Snack to Eat When You Need an Energy Boost

Added vs. Natural Sugars - What's the Difference?
Natural sugars, like those found in fruits, vegetables and unsweetened dairy, such as plain yogurt, are more nutritious than their added sugar counterparts. This is because foods containing natural sugars also pack in more nutrients, like vitamins, minerals, fiber and protein, which help improve your health and moderate your blood sugar better than purely added sugars. Added sugars are, as the name implies, added during processing and don't provide nutritional benefits. While it used to take some digging to differentiate between added and natural sugars when buying groceries, the good news is that the nutrition label makes it easier by clearly outlining the amount of added sugars per serving, per the FDA. Even so, it can be helpful to take a glance at the ingredient list before purchasing processed foods because there are many names for ingredients with added sugars.

What Are Complex Carbohydrates?
Simple carbohydrates, also known as simple sugars, are broken down easier and quicker by your body—they have just one or two sugar molecules linked together. Honey (fructose and glucose), table sugar (sucrose) and dairy (lactose) contain simple carbohydrates. On the contrary, complex carbohydrates have more nutrients and take longer for your body to digest, so they help fill you up and don't cause the same swings in blood sugars as simple carbs. Grains, beans, fruits and vegetables all contain complex carbohydrates. Many carb foods have a mix of carbohydrates; for example, fruit contains natural fruit sugar (fructose, a simple carb) as well as dietary fiber (also a type of carb). The most healthful carbohydrates include unrefined plant foods that are low to no added sugars and high in fiber—they are called "complex carbohydrates" and are what you could all use more of in your diet.

Best Foods to Boost Your Energy:
Prioritize nutrient-rich foods that are high in complex carbohydrates, fiber and protein to help your blood sugar stay even throughout the day:

Complex carbohydrates
Whole grains (oatmeal, quinoa, bulgur, barley, brown rice, oats, whole-wheat bread, pasta and couscous)
Legumes (beans, lentils)
Starchy vegetables high in fiber (sweet potato, potato, winter squash)
Protein
Meat
Poultry
Fish, especially those high in omega-3 fatty acids such as sardines, salmon, tuna, and mackerel
Nuts and seeds
Nut butters (check the nutrition label and choose without added sugars)
Eggs
Vegetables, especially leafy greens and cruciferous veggies like broccoli, cauliflower and kale
Whole fruit
Unsweetened dairy
Milk
Kefir
Plain yogurt
Cheese
Foods with naturally occurring caffeine
Coffee
Green Tea
Yerba Mate
Cacao

How to Meal-Prep Your Week of Meals:

Make Quinoa & Chia Oatmeal Mix to have for breakfast on days 2 through 5.

Make Chicken & White Bean Soup to have for lunch on days 2 through 4.

Make Sweet Potato & Black Bean Chili to have for dinner on days 3 and 4, and lunch on day 5.

Day 1

Breakfast (395 calories)
1 serving Avocado & Kale Omelet
1 clementine
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (121 calories)
3/4 cup nonfat plain Greek yogurt
1/4 cup fresh blueberries
Lunch (359 calories)
1 serving Chickpea Tuna Salad
1 cup green tea
P.M. Snack (181 calories)
8 pecan halves
1 dried apricot
1/2 oz cacao nibs
Dinner (452 calories)
1 serving Green Veggie Bowl with Chicken & Lemon Tahini Dressing
Daily Totals: 1,508 calories, 83g fat, 93g protein, 102g carbohydrate, 22g fiber, 1,440mg sodium

To make it 1,200 Calories: Omit the clementine at breakfast, the yogurt at morning snack, and pecans and cacao nibs at afternoon snack.

To make it 2,000 Calories: Increase the blueberries and yogurt to 1 cup at morning snack, increase the cacao nibs to 1 oz, the pecans to 16, and apricots to 14 at afternoon snack, and add 1 serving whole-wheat baguette at lunch.

Day 2

Breakfast (310 calories)
1 serving Quinoa & Chia Oatmeal Mix
1/2 cup low-fat plain Greek yogurt
1/2 cup sliced strawberries
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (192 calories)
1 medium pear
1/2 oz cacao nibs
Lunch (368 calories)
1 serving Chicken & White Bean Soup
1 slice whole-wheat baguette
P.M. Snack (214 calories)
1/4 cup walnut halves
1 string mozzarella stick
Dinner (414 calories)
1 serving BBQ Shrimp with Garlicky Kale & Couscous
Daily Totals: 1,497 calories, 55g fat, 104g protein, 159g carbohydrate, 28g fiber, 1,546mg sodium

To make it 1,200 Calories: Omit the pear at morning snack, the walnuts at afternoon snack, and strawberries at breakfast.

To make it 2,000 Calories: Increase the yogurt and strawberries at breakfast to 1 1/4 cups, increase the cacao nibs to 1 ounce at morning snack, increase the walnuts to 1/2 cup at afternoon snack, and add 1 serving Basic Green Salad with Vinaigrette to dinner.

Day 3

Breakfast (310 calories)
1 serving Quinoa & Chia Oatmeal Mix
1/2 cup low-fat plain Greek yogurt
1/2 cup sliced strawberries
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (233 calories)
1/2 cup hummus
1/2 cup baby carrots
Lunch (368 calories)
1 serving Chicken & White Bean Soup
1 slice whole-wheat baguette
P.M. Snack (271 calories)
1 cup blackberries
1/2 cup unsalted, roasted almonds
1 cup green tea
Dinner (323 calories)
1 serving Sweet Potato & Black Bean Chili
Daily Totals: 1,504 calories, 51g fat, 91g protein, 187g carbohydrate, 49g fiber, 1,812mg sodium

To make it 1,200 calories: Reduce the hummus to 1/4 cup at morning snack, omit the whole-wheat baguette at lunch and blackberries at afternoon snack.

To make it 2,000 calories: Increase the hummus and carrots to 1 cup at morning snack, the almonds to 1/2 cup at afternoon snack, and the yogurt to 1 cup at breakfast.

Day 4

Breakfast (310 calories)
1 serving Quinoa & Chia Oatmeal Mix
1/2 cup low-fat plain Greek yogurt
1/2 cup sliced strawberries
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (305 calories)
1 medium apple
2 Tbsp natural peanut butter
Lunch (368 calories)
1 serving Chicken & White Bean Soup
1 slice whole-wheat baguette
P.M. Snack (195 calories)
3 cups air-popped popcorn
1 Tbsp melted unsalted butter
Pinch of salt
Dinner (323 calories)
1 serving Sweet Potato & Black Bean Chili
Daily Totals: 1,499 calories, 49g fat, 81g protein, 192g carbohydrate, 38g fiber, 1,547mg sodium

To make it 1,200 calories: Omit the morning snack.

To make it 2,000 calories: Increase the strawberries to 1 cup at breakfast, increase the peanut butter to 1/4 cup at morning snack, double the serving of the Chicken & White Bean Soup at lunch, and increase the popcorn to 3 1/2 cups at afternoon snack.

Day 5

Breakfast (310 calories)
1 serving Quinoa & Chia Oatmeal Mix
1/2 cup low-fat plain Greek yogurt
1/2 cup sliced strawberries
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (265 calories)
1 cup blueberries
1 oz cacao nibs
Lunch (323 calories)
1 serving Sweet Potato & Black Bean Chili
P.M. Snack (271 calories)
1 cup blackberries
1/2 cup unsalted, roasted almonds
1 cup green tea
Dinner (334 calories)
1 serving Chicken & Spinach Skillet Pasta with Lemon & Parmesan
Daily Totals: 1,503 calories, 61g fat, 74g protein, 177g carbohydrate, 46g fiber, 1,283mg sodium

To make it 1,200 calories: Omit blueberries at morning snack and almonds at afternoon snack.

To make it 2,000 calories: Increase the yogurt to 1 cup and strawberries to 1 1/4 cups at breakfast, double the chili serving at lunch, and double the blackberries at afternoon snack.

Day 6

Breakfast (350 calories)
1 whole-wheat English muffin
1 Tbsp natural peanut butter
1 small banana
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (206 calories)
1/4 cup unsalted, roasted almonds
Lunch (345 calories)
1 serving Whole-Wheat Veggie Wrap
P.M. Snack (171 calories)
1/2 cup nonfat Greek yogurt
1/3 cup dried apricots, chopped
Dinner (446 calories)
1 serving Pesto Salmon
Daily Totals: 1,518 calories, 77g fat, 77g protein, 141g carbohydrate, 26g fiber, 1322mg sodium

To make it 1,200 calories: Omit the morning snack and yogurt at afternoon snack. Reduce the apricots to 6 pieces.

To make it 2,000 calories: Increase the almonds to 1/2 cup, add 2 clementines to lunch, increase the apricots to 1 cup.

Day 7

Breakfast (293 calories)
1 serving Smoked Salmon Scrambled Eggs
1 cup coffee 1 Tbsp half-and-half
1/2 whole-wheat English muffin
A.M. Snack (233 calories)
1/2 cup hummus
1/2 cup baby carrots
Lunch (269 calories)
1 serving Delicata Squash Soup
1 small apple
P.M. Snack (271 calories)
1 cup blackberries
1/2 cup unsalted, roasted almonds
1 cup green tea
Dinner (445 calories)
1 serving Air-Fryer Greek Turkey Burger
Daily Totals: 1,510 calories, 79g fat, 76g protein, 131g carbohydrate, 35g fiber, 2157mg sodium

To make it 1,200 calories: Omit morning snack and blackberries at afternoon snack.

To Make it 2,000 Calories: Add a small banana to breakfast and eat the whole English muffin, increase the hummus and carrots to 1 cup at morning snack, increase the almonds to 1/3 cup and swap for a large apple at lunch.

[Omegamanic]

Although sugar delivers a quick boost of energy, it can later lead to the dreaded blood sugar crash, leaving you feeling even more exhausted than when you started. And the reality is that most people eat way more added sugars than they realize. The average American adult consumes 17 teaspoons (68 grams) of added sugar every day, per the CDC. That's far more than the American Heart Association's recommended max of 6 teaspoons for females and 9 for males. Though added sugars certainly don't need to be avoided altogether, focusing on consistent meals and snacks with complex carbohydrates balanced with protein and healthy fats will keep you energized all day.

In this plan, we map out a week of delicious recipes to help give you a little more pep in your step by focusing on foods that deliver energizing nutrients without giving you blood sugar spikes. We set this plan at 1,500 calories per day, a level where most people will lose weight. We included modifications for 1,200 and 2,000 calories a day for those with different calorie needs.

Related: The #1 Snack to Eat When You Need an Energy Boost

Added vs. Natural Sugars - What's the Difference?
Natural sugars, like those found in fruits, vegetables and unsweetened dairy, such as plain yogurt, are more nutritious than their added sugar counterparts. This is because foods containing natural sugars also pack in more nutrients, like vitamins, minerals, fiber and protein, which help improve your health and moderate your blood sugar better than purely added sugars. Added sugars are, as the name implies, added during processing and don't provide nutritional benefits of . While it used to take some digging to differentiate between added and natural sugars when buying groceries, the good news is that the nutrition label makes it easier by clearly outlining the amount of added sugars per serving, per the FDA. Even so, it can be helpful to take a glance at the ingredient list before purchasing processed foods because there are many names for ingredients with added sugars.

What Are Complex Carbohydrates?
Simple carbohydrates, also known as simple sugars, are broken down easier and quicker by your body—they have just one or two sugar molecules linked together. Honey (fructose and glucose), table sugar (sucrose) and dairy (lactose) contain simple carbohydrates. On the contrary, complex carbohydrates have more nutrients and take longer for your body to digest, so they help fill you up and don't cause the same swings in blood sugars as simple carbs. Grains, beans, fruits and vegetables all contain complex carbohydrates. Many carb foods have a mix of carbohydrates; for example, fruit contains natural fruit sugar (fructose, a simple carb) as well as dietary fiber (also a type of carb). The most healthful carbohydrates include unrefined plant foods that are low to no added sugars and high in fiber—they are called "complex carbohydrates" and are what you could all use more of in your diet.

Best Foods to Boost Your Energy:
Prioritize nutrient-rich foods that are high in complex carbohydrates, fiber and protein to help your blood sugar stay even throughout the day:

Complex carbohydrates
Whole grains (oatmeal, quinoa, bulgur, barley, brown rice, oats, whole-wheat bread, pasta and couscous)
Legumes (beans, lentils)
Starchy vegetables high in fiber (sweet potato, potato, winter squash)
Protein
Meat
Poultry
Fish, especially those high in omega-3 fatty acids such as sardines, salmon, tuna, and mackerel
Nuts and seeds
Nut butters (check the nutrition label and choose without added sugars)
Eggs
Vegetables, especially leafy greens and cruciferous veggies like broccoli, cauliflower and kale
Whole fruit
Unsweetened dairy
Milk
Kefir
Plain yogurt
Cheese
Foods with naturally occurring caffeine
Coffee
Green Tea
Yerba Mate
Cacao

How to Meal-Prep Your Week of Meals:

Make Quinoa & Chia Oatmeal Mix to have for breakfast on days 2 through 5.

Make Chicken & White Bean Soup to have for lunch on days 2 through 4.

Make Sweet Potato & Black Bean Chili to have for dinner on days 3 and 4, and lunch on day 5.

Day 1

Breakfast (395 calories)
1 serving Avocado & Kale Omelet
1 clementine
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (121 calories)
3/4 cup nonfat plain Greek yogurt
1/4 cup fresh blueberries
Lunch (359 calories)
1 serving Chickpea Tuna Salad
1 cup green tea
P.M. Snack (181 calories)
8 pecan halves
1 dried apricot
1/2 oz cacao nibs
Dinner (452 calories)
1 serving Green Veggie Bowl with Chicken & Lemon Tahini Dressing
Daily Totals: 1,508 calories, 83g fat, 93g protein, 102g carbohydrate, 22g fiber, 1,440mg sodium

To make it 1,200 Calories: Omit the clementine at breakfast, the yogurt at morning snack, and pecans and cacao nibs at afternoon snack.

To make it 2,000 Calories: Increase the blueberries and yogurt to 1 cup at morning snack, increase the cacao nibs to 1 oz, the pecans to 16, and apricots to 14 at afternoon snack, and add 1 serving whole-wheat baguette at lunch.

Day 2

Breakfast (310 calories)
1 serving Quinoa & Chia Oatmeal Mix
1/2 cup low-fat plain Greek yogurt
1/2 cup sliced strawberries
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (192 calories)
1 medium pear
1/2 oz cacao nibs
Lunch (368 calories)
1 serving Chicken & White Bean Soup
1 slice whole-wheat baguette
P.M. Snack (214 calories)
1/4 cup walnut halves
1 string mozzarella stick
Dinner (414 calories)
1 serving BBQ Shrimp with Garlicky Kale & Couscous
Daily Totals: 1,497 calories, 55g fat, 104g protein, 159g carbohydrate, 28g fiber, 1,546mg sodium

To make it 1,200 Calories: Omit the pear at morning snack, the walnuts at afternoon snack, and strawberries at breakfast.

To make it 2,000 Calories: Increase the yogurt and strawberries at breakfast to 1 1/4 cups, increase the cacao nibs to 1 ounce at morning snack, increase the walnuts to 1/2 cup at afternoon snack, and add 1 serving Basic Green Salad with Vinaigrette to dinner.

Day 3

Breakfast (310 calories)
1 serving Quinoa & Chia Oatmeal Mix
1/2 cup low-fat plain Greek yogurt
1/2 cup sliced strawberries
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (233 calories)
1/2 cup hummus
1/2 cup baby carrots
Lunch (368 calories)
1 serving Chicken & White Bean Soup
1 slice whole-wheat baguette
P.M. Snack (271 calories)
1 cup blackberries
1/2 cup unsalted, roasted almonds
1 cup green tea
Dinner (323 calories)
1 serving Sweet Potato & Black Bean Chili
Daily Totals: 1,504 calories, 51g fat, 91g protein, 187g carbohydrate, 49g fiber, 1,812mg sodium

To make it 1,200 calories: Reduce the hummus to 1/4 cup at morning snack, omit the whole-wheat baguette at lunch and blackberries at afternoon snack.

To make it 2,000 calories: Increase the hummus and carrots to 1 cup at morning snack, the almonds to 1/2 cup at afternoon snack, and the yogurt to 1 cup at breakfast.

Day 4

Breakfast (310 calories)
1 serving Quinoa & Chia Oatmeal Mix
1/2 cup low-fat plain Greek yogurt
1/2 cup sliced strawberries
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (305 calories)
1 medium apple
2 Tbsp natural peanut butter
Lunch (368 calories)
1 serving Chicken & White Bean Soup
1 slice whole-wheat baguette
P.M. Snack (195 calories)
3 cups air-popped popcorn
1 Tbsp melted unsalted butter
Pinch of salt
Dinner (323 calories)
1 serving Sweet Potato & Black Bean Chili
Daily Totals: 1,499 calories, 49g fat, 81g protein, 192g carbohydrate, 38g fiber, 1,547mg sodium

To make it 1,200 calories: Omit the morning snack.

To make it 2,000 calories: Increase the strawberries to 1 cup at breakfast, increase the peanut butter to 1/4 cup at morning snack, double the serving of the Chicken & White Bean Soup at lunch, and increase the popcorn to 3 1/2 cups at afternoon snack.

Day 5

Breakfast (310 calories)
1 serving Quinoa & Chia Oatmeal Mix
1/2 cup low-fat plain Greek yogurt
1/2 cup sliced strawberries
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (265 calories)
1 cup blueberries
1 oz cacao nibs
Lunch (323 calories)
1 serving Sweet Potato & Black Bean Chili
P.M. Snack (271 calories)
1 cup blackberries
1/2 cup unsalted, roasted almonds
1 cup green tea
Dinner (334 calories)
1 serving Chicken & Spinach Skillet Pasta with Lemon & Parmesan
Daily Totals: 1,503 calories, 61g fat, 74g protein, 177g carbohydrate, 46g fiber, 1,283mg sodium

To make it 1,200 calories: Omit blueberries at morning snack and almonds at afternoon snack.

To make it 2,000 calories: Increase the yogurt to 1 cup and strawberries to 1 1/4 cups at breakfast, double the chili serving at lunch, and double the blackberries at afternoon snack.

Day 6

Breakfast (350 calories)
1 whole-wheat English muffin
1 Tbsp natural peanut butter
1 small banana
1 cup coffee 1 Tbsp half-and-half
A.M. Snack (206 calories)
1/4 cup unsalted, roasted almonds
Lunch (345 calories)
1 serving Whole-Wheat Veggie Wrap
P.M. Snack (171 calories)
1/2 cup nonfat Greek yogurt
1/3 cup dried apricots, chopped
Dinner (446 calories)
1 serving Pesto Salmon
Daily Totals: 1,518 calories, 77g fat, 77g protein, 141g carbohydrate, 26g fiber, 1322mg sodium

To make it 1,200 calories: Omit the morning snack and yogurt at afternoon snack. Reduce the apricots to 6 pieces.

To make it 2,000 calories: Increase the almonds to 1/2 cup, add 2 clementines to lunch, increase the apricots to 1 cup.

Day 7

Breakfast (293 calories)
1 serving Smoked Salmon Scrambled Eggs
1 cup coffee 1 Tbsp half-and-half
1/2 whole-wheat English muffin
A.M. Snack (233 calories)
1/2 cup hummus
1/2 cup baby carrots
Lunch (269 calories)
1 serving Delicata Squash Soup
1 small apple
P.M. Snack (271 calories)
1 cup blackberries
1/2 cup unsalted, roasted almonds
1 cup green tea
Dinner (445 calories)
1 serving Air-Fryer Greek Turkey Burger
Daily Totals: 1,510 calories, 79g fat, 76g protein, 131g carbohydrate, 35g fiber, 2157mg sodium

To make it 1,200 calories: Omit morning snack and blackberries at afternoon snack.

To Make it 2,000 Calories: Add a small banana to breakfast and eat the whole English muffin, increase the hummus and carrots to 1 cup at morning snack, increase the almonds to 1/3 cup and swap for a large apple at lunch.

Thank you for providing a detailed plan focused on nutritious foods that can help maintain energy levels without causing blood sugar spikes. The plan emphasizes complex carbohydrates, fiber, and protein, which can contribute to sustained energy throughout the day. By incorporating whole grains, legumes, starchy vegetables, lean meats, fish, nuts, seeds, eggs, vegetables, fruits, unsweetened dairy, and foods with naturally occurring caffeine, you are providing a well-rounded mix of nutrients to support energy levels. It's worth noting that this plan is designed for a daily intake of 1,500 calories, which is generally considered a level where most people can lose weight. Modifications are provided for those with calorie needs of 1,200 and 2,000 calories. The inclusion of complex carbohydrates, such as whole grains, fruits, and vegetables, can help provide sustained energy release without causing blood sugar spikes. Additionally, the focus on protein and healthy fats can further contribute to satiety and stable energy levels. It's important to be mindful of added sugars in processed foods and aim to choose whole, unprocessed options whenever possible. The plan also highlights the difference between added sugars and natural sugars, with an emphasis on choosing foods that contain natural sugars along with other beneficial nutrients. Overall, this plan provides a balanced approach to maintaining energy levels throughout the day while considering overall calorie intake. Remember that individual nutritional needs may vary, so it's always a good idea to consult with a healthcare professional or registered dietitian for personalized guidance.

[OctoberRed]

Thank you for providing a detailed plan focused on nutritious foods that can help maintain energy levels without causing blood sugar spikes. The plan emphasizes complex carbohydrates, fiber, and protein, which can contribute to sustained energy throughout the day. By incorporating whole grains, legumes, starchy vegetables, lean meats, fish, nuts, seeds, eggs, vegetables, fruits, unsweetened dairy, and foods with naturally occurring caffeine, you are providing a well-rounded mix of nutrients to support energy levels. It's worth noting that this plan is designed for a daily intake of 1,500 calories, which is generally considered a level where most people can lose weight. Modifications are provided for those with calorie needs of 1,200 and 2,000 calories. The inclusion of complex carbohydrates, such as whole grains, fruits, and vegetables, can help provide sustained energy release without causing blood sugar spikes. Additionally, the focus on protein and healthy fats can further contribute to satiety and stable energy levels. It's important to be mindful of added sugars in processed foods and aim to choose whole, unprocessed options whenever possible. The plan also highlights the difference between added sugars and natural sugars, with an emphasis on choosing foods that contain natural sugars along with other beneficial nutrients. Overall, this plan provides a balanced approach to maintaining energy levels throughout the day while considering overall calorie intake. Remember that individual nutritional needs may vary, so it's always a good idea to consult with a healthcare professional or registered dietitian for personalized guidance.

You know your stuff, for sure!

[juggernaut666]

I really wouldn’t trust anything wheat this country produces or brown rices that have levels of arsenic in it . I wouldn’t exactly trust most of modern nutrition guides today it was fine decades ago and moderation seems to be escalating health ailments with all fake news about cholesterol , etc.

Brown rice also contains lectins, which (just like phytates) bind to vitamins and minerals and prohibit them from being absorbed by the body. While whole grains are great in theory, the fact that they contain phytates and lectins make them difficult to digest and also act as an anti-nutrient to the food you eat.Jan


The entire food industry is controlled by the FDA that pushes fear into vast populations to take unnecessary medications , they put things in foods that will cause cancer , diseases etc knowing they will be succeeding in a certain demographic that ensures hospitals and doctors make billions off the demise of others because they can .

Your plan isn’t bad but remember just cause your not ingesting sugar which is also probably important for your body ( it’s not exactly sugar that’s harmful in moderation it’s what cause inflammation responses that age and weaken the body ) one has to do their own research bc what’s going on is a mass poisoning and attack on the U.S citizens , third world countries won’t even touch our food that’s how bad it can be .

For instance low sodium diets are linked to causing high blood pressure and sugar levels , low levels of cholesterol is linked to cancer ( the medical industry big pharma would have a field day if they could make everyone take cholesterol pills ) .Saturated fat is also a good one it is debunked as a artery clogger and in fact high fat / protein sensible diets reduce health risks , balanced high fat diet improved body composition, inflammation and vascular function . The total opposite what the FDA is selling us with their own agendas . I’m going to stop here .


My advice for anyone is get a blood test first of what your bodies actually doing ,what it’s low on , blood type ( certain types respond to carbs differently) that will modify the sugar levels then actually moderating sugar intake because carbs turn to sugar types .


I was on this diet decades ago . It’s called the Anobolic diet . It was where Adkins took that kind of idea and pretty much took credit for a lot of this diets ideas .

Anabolic Diet Macronutrient Cycling


While the phases of the diet each have respective calorie intake goals, the macronutrient proportions inherent in the Anabolic Diet remain unaltered during all phases. Dr. Di Pasquale has split the diet into two timeframes—low-carb weekdays and high-carb weekends. 3a. Low-Carb Weekdays


Focus on greatly limiting carbohydrate intake (i.e. <30g per day) and increasing energy intake from fat and . Your macronutrient proportions should break down as about 60-65% fats, 30-35% protein, and the rest is carbohydrates. 3b. High-Carb Weekends


The weekends are meant to replenish and help restore your sanity if you’ve been craving carbs. High-carb day macronutrients are pretty much the inverse of weekdays and breakdown as about 10-20% fat, 10-20% protein, and the rest from carbohydrates (60-80%).


Its a very hard diet to be strict but I got great results.