Table of Contents
Sugar Smart is Made for Those Who:
• 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. This much we’ve known for the past 40 years. 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 drive BITES up
• Saturated fat drives BITES up
How to Get Started
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.
1. 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!
2. 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.
3. Use Your Weeklies
Members lose weight most effectively on this plan when they utilize at least 50-75% of the Weeklies each week (with some using them all). In this plan Weeklies are not extras, they can and should be used. 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.)
4. Read the Labels
There are many benefits to drinking water. Of course you want to stay hydrated, but especially on the Sugar Smart plan. 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.
5. Drink Water
Do your research before eating out to make sure you don't over- spend your BITE allowance. If you can't find the exact meal on the Healthi database, use online resources to find the nutritional facts and then input that information into the Healthi calculator. This will help you to decide whether or not you want to order that meal or choose something else. Every BITE counts!
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.
1 Day 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
● 1/4 cup blueberries
● 2 tbsp. feta cheese
● 2 tbsp. balsamic vinaigrette
● 1 tbsp. walnuts (optional)
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.
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
Sweet Fix: Healthy Peanut Butter Cookies
● 2 whole grain crackers
● 1 tbsp. peanut butter
● 2-3 strawberries
How to be Successful
Lastly, here are a few key habits that will undoubtedly help you find success in your weight loss journey.
1. 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!
2. 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.
3. 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!
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 It
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.
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 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. One study by researchers from Missouri State University found that increasing protein intake to 25% of total calories reduced cravings by 60%.
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