Sugar Blocker Nutrition Plan

Sugar and you

  • Do you crave sugar?
  • Do you get uncontrollable urges although you eat regularly?
  • Are you still gaining weight despite eating better and exercising?
  • Do you feel tired and lethargic in the middle of the afternoon?
  • Do you have trouble managing your insulin levels?

If the answer is “yes” to any of these questions, you’re probably the victim of excess sugar consumption.

Research has shown a diet with low sugar, complex carbohydrates and low-glycemic foods can result in lower levels of insulin circulating in the bloodstream. A high level of insulin is commonly found in overweight and obese individuals. Insulin is a hormone responsible for, among other things, storing fat. Research also confirms low insulin responses associated with low-glycemic, low-sugar food can help favor fat oxidation (fat burning) at the expense of carbohydrate oxidation. The end result is a more efficient, fat-burning metabolism. 

A Major Change Occurred

About 100 years ago, the human diet changed from natural, unprocessed foods to packaged, convenience foods loaded with sugars, refined carbohydrates and saturated fats, which led people to become overweight, obese and diabetic, or victims of other chronic diseases caused by poor diet. 

Combined with Sugar Blocker, the Sugar Blocker Nutrition Plan is an effective tool that helps limit your intake of sugar, promoting better health, weight loss, and an overall improvement in your quality of life. In a nutshell, this Nutrition Plan helps you select nutritious, flavorful foods that promote good health, optimizing the conditions that promote efficient energy use.

The Simple and Complex Truth About Carbs

There are two main groups of carbohydrates: simple and complex.

Simple carbohydrates, which include most refined foods like bread, snack foods, and various forms of sugar, are digested rapidly and produce a sharp increase in glucose and insulin.

Complex carbohydrates, such as vegetables, beans, other legumes, and some types of fruit (e.g. berries, apples, etc.), contain complex sugars and various types of fiber. They are digested slowly while moderating the human body’s glucose and insulin response. These types of carbohydrates are the basis for the Sugar Blocker Nutrition Plan.

Sugar Blocker Nutrition Plan

Acceptable Foods & Beverages

Protein Sources



Breads & Pastas


Beans (Legumes)


Eggs, Fish, Dairy Products, Chicken, Turkey, And Meats (Lamb, Buffalo, Venison, Lean Beef And Others).

Asparagus, Avocados, Bean Sprouts, Broccoli, Cucumbers, Eggplant, Mushrooms, Onions, Green, Red, And Yellow Peppers, Tomatoes, Green Beans, Zucchini

Apples, Blueberries, Cherries, Grapes, Grapefruit, Honeydew Melon, Lemons, Limes, Nectarines, Oranges, Peaches, Pears, Plums, Raspberries, Strawberries, Tangerines

Sourdough, Pumpernickel, Multi-Grain, Whole Wheat (Stone Ground Only), Capellini (Undercooked/ Al Dente), Linguine (Undercooked/ Al Dente), Spaghetti (Undercooked/ Al Dente), Fettucine (Undercooked/ Al Dente), Ravioli, Tortellini.

American, Blue, Brie, Cheddar, Cottage, Cream, Mozzarella, Parmesan, Ricotta, Swiss, Provolone.

Baked Beans, Butterbeans, Kidney Beans, Lentils, Navy Beans, Pinto Beans, Green Beans, Soybeans, Black Beans.

Juices With Pulp, Diet Sodas, Low-Fat Milk, Water, Iced Tea, Hot Tea


Foods & Beverages To Avoid


Fruit Juice



Breads & Pastas

Cookies, Cakes & Crackers

Snacks & Candy

Potatoes (Mashed, Baked And Boiled) (Potato Chips), French Fries

Beet Juice, Carrot Juice, Celery Juice

Gatorade™, Powerade™, or sugary energy drinks

Bagels, BiscuitsPancakes, Bread Stuffing, Cornbread, Croissants, English Muffins, French Toast, Hamburger Buns, Hot Dog Buns, Kaiser Rolls, Taco Shells, White Bread, Canned Pasta, Canned Noodles, Gnocchi, Kraft Macaroni And Cheese™, Rice Pasta, Rice Vermicelli, Spaghetti, Overcooked Or Over-Boiled Pasta

Donuts, Graham Crackers, Rice Cakes, Vanilla Wafers, Waffles, White Crackers

Corn Chips, Jelly Beans, Rice Krispie Treats™, Life Savers™, Skittles™, Popcorn Cakes, Potato Chips, Pretzels


Meal Planning: 5 Meals A Day

meal planning helps reach weight loss goals

For example, if your goal is to consume 2,000 calories per day, breakfast, lunch and dinner should each contain roughly 500 calories, with the remaining calories being allocated to snacks (preferably, two 200-250 calorie snacks between breakfast and lunch, then between lunch and dinner).

Your goal should be to continuously provide your body with a constant, and steady amount of low-sugar foods in order to keep your metabolism elevated and your hunger in check. Examine labels of the foods you regularly eat, enabling you to determine if they are still appropriate for your low-sugar diet. Lastly, be sure to consume water regularly during the day.

Diet & Exercise Tips

  1. Always have breakfast.
  2. Drink at least eight 8-ounces bottles or glasses of water per day.
  3. Focus on lean proteins such as fish, shell fish, eggs, chicken, turkey, plain or Greek yogurt.
  4. Allow for a couple of healthy, low-carb snacks each day to avoid binging on unhealthy foods.
  5. Eat all the non-starchy vegetables you want except those high in sugar, including beets, carrots, corn, yams, peas, white potatoes, turnips, butternut squash, acorn squash, spaghetti squash and other winter squashes
  6. Avoid foods high in saturated fat, such as butter, margarine, coconut oil whole milk, sour cream, hard cheese and virtually any take-out food, including packaged salad dressings.
  7. Never consume sugar after 6 PM. If you do ingest sugar-based foods after 6PM, combine them with fibrous and/or protein-based foods.
  8. One day of terrible eating will not dramatically affect your weight, but if the pattern continues over several days or more, it will cause weight-gain.
  9. Alcohol – Limit your intake. Alcohol interferes with nutrient metabolism and promotes fat storage.
  10. Exercise at least three times per week with each session lasting for 30 minutes or more. 
The Sugar Blocker Nutrition Plan is NOT a punishment. It is a way of life! Be healthy…Your body and mental well-being deserve it!!


Always consult with a health care professional before starting any diet and exercise program.