This shopping list is one of the most important parts of the Sugar Freedom Diet that I published through Clickbank.com six years ago.
The three day “Sugar Strike,” is a whole food ketogenic diet that I wrote in order to pass on the way I was able to finally get off of sugar and permanently recover from overeating, overweight, and obesity.
Disclaimer: This is not a recommendation to eat a ketogenic diet. It is simply my way of eating, and my training clients have used it to lose weight quickly, typically five pounds over 3 days. Note that much of that pound loss comes from the fact that a low carb approach has a diuretic effect so it reduces bloating. Here is the shopping list:
Three-Day Sugar Strike Shopping List
No Sugar, No Grains, No Processed Vegetable Oils = No Cravings!
For the Daily Freedom Tonic: Bragg’s Apple Cider Vinegar, Lemons.
Mix 1 Tablespoon Bragg’s Apple Cider Vinegar with 1 Tablespoon lemon juice. Mix with at least 8 ounces of water and drink each morning.
Drink Bone broth, vegetable broth, or bullion for “Keto Flu” feelings of low energy, headache, and cravings. These replace the sodium and electrolytes that can be lost in the first few days of going low carb.
1.In the Produce Aisle:
Salad Greens (lettuce, spinach, cabbage)
Other Leafy Greens (Swiss chard or other chard, collard greens, kale, bok choy)
Herbs (basil, parsley, cilantro, etc.)
Other salad vegetables (radishes, sprouts, cucumbers, tomatoes)
Other green vegetables (avocado, asparagus, broccoli, green beans, Brussels sprouts, cauliflower)
Other non-starchy vegetables (peppers, green onions, onions, eggplant, artichokes, mushrooms)
2.Meat, Poultry, Fish, Seafood, Eggs, Tofu
Eggs: Preferably Organic Free Range.
Beef: All cuts, especially grass fed.
Tofu (The simple tofu that comes in a “brick” that is found in the produce aisle.)
- Dairy Case
Heavy Cream, butter, full-fat cottage cheese, sour cream, full fat organic cheeses, ricotta, full fat yogurt with no sugar added, including Greek yogurt. (Note: heavy cream is the only dairy on the 3-day sugar strike. Add the other dairy choices once carb cravings have eased.)
4.Fats and Oils
Butter (From grass fed cows like Kerrygold Butter)
Coconut oil (Organic)
Organic Extra Virgin Olive Oil.
Soy Free Vegenaise (Made with grapeseed oil)
Macadamia Nut Oil
Note: home-made mayonnaise is your best choice, but if you’re concerned about using raw egg, or you need the convenience of prepared mayo Grapeseed Vegenaise is helpful for mixing with canned tuna and salmon, and for sauces and dips for wraps and veggies. Use sparingly.
meats, fish, and vegetables on hand. Frozen berries after the 3-day sugar strike.
Canned versions of the above vegetables, also olives. Tuna and wild salmon.
Nuts and Seeds
Raw Organic almonds
Ground Flax Seed
(Note: no nuts on the 3-day sugar strike.)
Mustard, full-fat mayo (Not made with soybean or canola oil, Soy Free Vegenaise as above.) salsa, pesto, dill pickle- up to 2 per day, sugar free relish, hot sauce, Braggs Organic vinegar, or any vinegar without added sugar. Bragg’s Aminos, Coconut Aminos.
Unsweetened almond or Coconut milk
Unsweetened coconut flakes
Unsweetened Chocolate and cocoa powder.
Three Day Sugar Strike Meal Plan
Breakfast: 2 eggs, spinach sauted in olive oil or butter. One tablespoon of salsa.
Lunch: Large mixed green salad with 4-5 ounces of meat, poultry, or fish. Oil and vinegar dressing. One cup cooked low starch vegetable.
Dinner: Repeat lunch.
The point of the Sugar Strike is to reduce carbs to 20 grams per day, while you enjoy simple, nourishing foods that won’t cause sugar or carb cravings.
If you get hungry, have a hard boiled egg or some more meat, poultry, or fish.
The point is to give up some variety in exchange for satisfaction, energy, some fat loss, and de-bloating. After three days, if the food plan feels like a good fit, you can continue on it with a typical weight loss of about a pound a week.
This has worked for me and my readers for several years now, and I hope you find it helpful.
Be well, and remember, eat for yourself.
The entire Sugar Freedom is available at: SugarFreedom.Com