10-Day No Carb, No Sugar Diet Plan - Your Complete Menu Plan for Success

Low-carb diets are useful for achieving two things: weight loss and stable blood sugar levels.

It just so happens that women, as they age, struggle with these, which is why sugar-free diets are becoming increasingly popular among women.

In this 10 day no carb, no-sugar diet menu plan, we’ll take the time to explain what kind of food you should be eating, what you should avoid, and give you a sample that you can follow for ten days so you can start enjoying the benefits of following a low-carb diet.

What “No Carb, No Sugar” Really Means (Net Carbs, Added vs. Natural Sugars)

A no-carb, no-sugar diet involves removing digestible carbohydrates and focusing on protein and healthy fats.

Sources show that there are different forms of low-carb diets, including:

• Low-carbohydrate: 26% or less (less than 130 g/d
• Very-low-carbohydrate: 10% or less (20 to 50 g/d)

But before you begin cutting all carbohydrates, we need to discuss the difference between total carbs and net carbs.

• Total Carbs: Sources explain that this refers to the carbohydrate content of food, including sugar, starches, and fiber.
• Net Carbs: Refers to the digestive component in a meal, with sources indicating that it subtracts non-digestible carbs such as fiber and sugar alcohols. This allows you to maintain fiber intake.

To determine net carbs, read the food label where you can refer to total carbohydrates. Below, you will notice dietary fiber and sugar alcohols (certain foods). Subtract these from the “Total Carbohydrates”. This will leave you with net carbs.

This may seem insignificant; however, when carb intake is low, every gram counts.

As mentioned, this will allow you to continue consuming dietary fiber, which research shows is essential for gut health, healthy bowel function, decreasing bad cholesterol, and reducing post-meal blood glucose levels.

Furthermore, it will allow you to continue consuming whole foods that contain sugar alcohols, including apples, pears, blackberries, sweet potatoes, and carrots.

If a low-carb diet looks familiar to you, it’s because it closely resembles a keto diet, which is one of the most popular diets for menopausal women.

Benefits You Can Realistically See in 10 Days

The basic principle behind weight loss is to consume fewer calories than what your body burns every day. Lowering your carb intake naturally means that fat and protein will be higher.

Studies show that when carbohydrate intake is decreased, the body uses the body’s stored carbohydrates in the liver and skeletal muscles called glycogen. Once these stores are depleted, it the body begins to fat.

Fat is the most energy-dense macronutrient, containing 9 calories (kcal) per gram compared to 4 kcal in protein and carbohydrates.

This shift to fats and decreases carbohydrates is associated with greater glycemic control, minimizing energy spikes, stabilizing energy levels, and reducing insulin resistance.

Evidence shows that increased protein can improve satiety and increase thermogenesis, which is the energy used to process, digest, and absorb nutrients. This means fewer calories consumed and more calories burned, which is excellent for fat loss.

Meanwhile, further studies show that the depletion of glycogen can lead to loss of water weight, as each gram contains approximately 3 to 4 grams of water, resulting total weight loss.

Switching to nutrient-dense alternatives infuses the body with essential vitamins and minerals. These support vital organs and several systems in the body, which can lay the foundation for better long-term health.

However, it should be noted that results may vary depending on the individual. To improve your chances of success, we recommend calculating your calorie requirements carefully based on your age. Your daily calorie needs at 40 differ from when you’re 50 and 60.

Who Should Try This 10‑Day Reset—and Who Should Avoid It

The best reason to follow a low-carb diet is to lose weight. Limiting your carbohydrate intake means the removal of refined carbohydrates found in pastries, white bread, crackers, processed foods, and sugary drinks, which research shows is associated with negative health outcomes such as type 2 diabetes, obesity, high blood pressure, and cardiovascular disease.

However, cutting out one of the key macros is a drastic lifestyle change that isn’t fit for certain people, especially if you’re breastfeeding or pregnant, or you’re an athlete who needs a lot of energy.

Furthermore, it should be avoided by those with kidney damage, gout, and type 1 diabetes.

Studies indicate that high protein diets can cause intraglomerular hypertension, damaging the kidneys, impairing function.

High protein diets also have been shown to increase the risk of gout, while studies show that those with type 1 diabetes can experience sustained hyperglycemia, exacerbating symptoms.

As with any changes to your diet, we recommend monitoring changes including energy levels, mood, and bowel movements. Additionally, consider consulting your healthcare provider. They can make the necessary adjustments to make the plan better suited for you based on your health history.

Also, don’t forget that this is only a 10-day meal plan. Think of it as a short-term reset. It’s about learning healthy habits that put you in the best position to enjoy better long-term health.

No Carb vs. Low Carb vs. Keto: Quick Comparison

Below, we list different types of low-carb diets to highlight their differences, primary foods, and potential applications.

Guidelines for Your 10‑Day No‑Carb, No‑Sugar Plan

Reducing carbohydrate intake can lead to feelings of hunger and low energy as the body adjusts. To remedy this, specific guidelines can be followed to maintain energy, including:

• Daily protein targets
• Focusing on fat for satiety
• Eliminating Starchy vegetables
• Maintaining hydration and electrolytes
• Avoiding added sugars

These guidelines will improve adherence, helping you achieve the best results.

Foods to Avoid for 10 Days (Hidden Sugars, Starches, Alcohol)

During these 10 days, you'll need to say "see ya later" to a bunch of foods, including processed foods, alcohol, sweetened drinks, and sugary treats. Below, we list each type to clearly indicate the foods you must avoid.

• Grains: Rice, bread, pasta, quinoa, millet, barley
• Starchy Vegetables: Potatoes, sweet potatoes, corn, peas, parsnips, beets
• Dairy: Milk, oat milk, rice milk, butter milk, flavored milk, ice cream, flavored yogurt
• Sweetened Drinks: Soda, fruit juice, sweetened coffee
• Alcohol: Beer, mixed drinks, liquors, cider, wine
• Condiments: Ketchup, BBQ sauce, teriyaki sauce, honey mustard, sweet chili sauce

Furthermore, it is also important to be mindful of hidden sugar, including:

• Dextrose
• Maltose
• Glucose
• Fructose
• Sucrose
• Syrup

Foods You Can Enjoy (Protein, Low‑Carb Veg, Healthy Fats)

Now, as much as it hurts to say goodbye to certain food items, following a low-carb diet does have certain benefits. Below, we categorize each to highlight the foods you enjoy on your low-carb diet:

• Meat: Beefs, lambs, pork
• Poultry: Chicken, turkey, duck, eggs
• Seafood: Salmon, mackerel, sardines, tuna, cod, shrimp, lobster, crab, mussels,
• Plant-Based: Tofu, tempeh
• Low-carb vegetables: spinach, kale, lettuce, broccoli, cauliflower, cabbage, zucchini, asparagus, avocado, mushrooms, cucumber, green beans, and peppers.
• Nuts: Pecan, macadamia nuts, Brazil nuts, walnuts, almonds, hazelnuts
• Herbs/spices: Basil, oregano, thyme, cilantro, parsley, rosemary, salt, pepper, cumin, cinnamon, turmeric, paprika
• Oils: Extra virgin olive oil, avocado oil, coconut oil, butter, ghee, lard, tallow
• Zero calorie sweeteners: Stevia, monk fruit, sucralose, aspartame
• Protein supplements: Whey protein isolate (low-carb)

While cutting carbohydrates can feel restrictive, the reality is that there are still several foods that can be consumed. The foods above are nutrient-dense, containing essential vitamins and minerals to support the body.

If you’re looking to make your food tastier, you can use herbs and spices as a natural way of giving your food more flavor.

Regarding protein supplements, consume whey protein isolate. This type of protein contains 25–27 grams, has very few carbs (1–3 grams).

However, if you weight train, add a healthy scoop of whey protein to feed your hungry muscles.

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Electrolytes & Hydration (Sodium, Potassium, Magnesium)

Electrolytes and hydration are essential during the low-carb and no-carb diets. As mentioned, a low-carb diet depletes the body’s stored carbohydrates called glycogens, decreasing stored water, which can impact hydration.

To remedy this, adequate water intake and electrolytes are required to maintain hydration and fluid balance. Research shows that electrolytes such as sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonate are vital for fluid balance, nerve impulses, and muscle contraction.

Those aiming for a very-low-carb diet will enter ketosis, which comes with the keto-flu, where they will experience weakness, fatigue, and muscle cramps. Electrolyte drinks should be consumed to maintain hydration and support nerve and muscle function.

Regarding hydration, sources recommend women consume 2,200 ml /day. This is a healthy baseline to support overall health. Meanwhile, sources indicate that water consumption is associated with weight loss, with pre-meal consumption potentially being an effective means of reducing hunger and energy intake.

10‑Day No‑Carb, No‑Sugar Menu (1500–1650 kcal Examples)

This 10-day no-carb, no-sugar menu contains three meals and one snack per day. Below, we list ingredients, a brief preparation description, and the ideal macronutrient ratio.

This plan is based on 1500–1650 kcal per day, with the following macronutrient ratios.

• Fat: 65% of daily calorie intake
• Protein: 30% of daily calorie intake
• Carbohydrates: 5% of daily calorie intake

Add-Ons and Common Swap

Furthermore, additional changes can be made, including post-workout add-ons, vegetarian swaps, and dairy-free alternatives. Below ,we briefly describe:

• Post-Workout: Helps restore energy levels after your exercise session. These will increase your daily calorie intake, so only consume them when you are training.
• Vegetarian Swaps: Consider removing meat, poultry, and seafood, and replacing them with tofu, tempeh, seitan, and mushrooms.
• Dairy-Free: Remove cheese and replace it with nut-based cheese, which are created with seed or nut base.
• Nut-Free: Swap for seeds and avoid nut-based milks and cheeses.

Day 1 (Total calories: ~1500)

• Breakfast: Cheesy Spinach Scramble — Whip 3 eggs with a handful of spinach (sauteed in olive oil) and a sprinkle of cheddar cheese and chopped walnuts.
  • Totals: 402 kcal | 31g fat (70%) | 20g protein (25%) | 2g net carbs (5%)

• Lunch: Grilled Chicken Salad — Toss grilled chicken breast with mixed greens, cucumber slices, and cherry tomatoes. Drizzle with olive oil and lemon juice.
  • Totals: 400 kcal | 25g fat (56%) | 36g protein (36%) | 5g net carbs (8%)

• Dinner: Baked Salmon with Roasted Broccoli — Season a salmon fillet with herbs and lemon zest and bake till crispy. Serve alongside roasted broccoli florets.
  • Totals: 340 kcal | 23g fat (61%) | 32g protein (38%) | 3g net carbs (3%)

• Snack: Celery Sticks with Almond Butter — Spread sugar-free almond butter on celery sticks for a crunchy, satisfying snack.
  • Totals: 300 kcal | 25g fat (75%) | 10g protein (20%) | 6g net carbs (5%)

• Post-workout add-on (optional): Whey Protein with Macadamia Nuts — Blend a scoop of whey isolate, macadamia nuts, and unsweetended almond milk.
  • Total: 270 kcal | 14g fat (47%) | 33g protein (49%) | 3g net carbs (4%)

Day 2 (Total calories: ~1550)

• Breakfast: Bacon and Avocado Wrap — Use large lettuce leaves as a wrap for crispy bacon strips, sliced boiled egg,  and sliced avocado, topped with mayo.
  • Totals: 400 kcal | 32g fat (72%) | 16g protein (26%) | 3g net carbs (3%

• Lunch: Tuna Salad Stuffed Peppers — Mix canned tuna with mayo, diced celery, herbs, and a drizzle of olive oil, then stuff  into halved bell peppers.
  • Totals: 350 kcal | 24g fat (62%) | 22g protein (34%) | 3g net carbs (4%)

• Dinner: Beef Stir-Fry with Cauliflower Rice — Sauté sliced beef (coconut oil) with mixed veggies like broccoli, mushrooms, snap peas, and a seasame oil drizzle. Serve over cauliflower "rice".
  • Totals: 650 kcal | 50g fat (69%) | 34g protein (28%) | 8g net carbs (5%)

• Snack: Hard-Boiled Eggs with mayo — Enjoy two hard-boiled eggs for a protein boost.
  • Totals: 200 kcal | 17g fat (76%) | 12g protein (24%) | <1g net carb

Day 3 (Total calories: ~1600)

• Breakfast: Mushroom and Herb Frittata — 3 Whisked eggs with sautéed (olive oil) mushrooms, fresh herbs, and a sprinkle of Parmesan cheese. Bake till set.
  • Totals: 414 kcal | 28g fat (61%) | 28g protein (34%) | 2g net carbs (5%)

• Lunch: Chicken Caesar Salad (No Croutons) — Toss grilled chicken breast with romaine lettuce, olive oil, and a homemade Caesar dressing. Add shaved Parmesan for extra flavor.
  • Totals: 397 kcal | 30g fat (68%) | 30g protein (30%) | 2g net carbs (2%)

• Dinner: Pork Chops with Garlic Spinach — Pan-sear pork chops and serve alongside sautéed spinach with garlic.
  • Totals: 525 kcal | 39g fat (67%) | 44g protein (31%) | 2g net carbs (2%)

• Snack: Cucumber Rounds with Cream Cheese — Spread sugar-free cream cheese on cucumber slices for a refreshing snack.
  • Totals: 308 kcal | 27g fat (79%) | 7g protein (18%) | 2g net carbs (3%)

• Post-workout add-on (optional): Whey Protein with Peanut Butter — Blitz whey isolate, a scoop of peanuts butter, and unsweetended almond milk.
  • Totals: 260 kcal | fat 8 g (28%) | 35g protein (54%) | 5g net carbs (8%)

Day 4 (Total calories: ~1500)

• Breakfast: Smoked Salmon Roll-Ups — Spread cream cheese on slices of smoked salmon and roll up with sliced cucumber inside.
  • Totals: 373 kcal | 21g fat (56%) | 20g protein (42%) | 2g net carbs (2%)

• Lunch: Cobb Salad — Layer chopped lettuce with diced chicken, bacon bits, hard-boiled egg, avocado and blue cheese. Drizzle with olive oil and vinegar dressing.
  • Totals: 463 kcal | 33g fat (64%) | 36g protein (31%) | 3g net carbs (5%)

• Dinner: Stuffed Bell Peppers — Fill halved bell peppers with a mixture of ground beef, diced onions, garlic, and herbs. Bake until peppers are tender. Top with melted cheese.
  • Totals: 415 kcal | 33g fat (71%) | 22g protein (26%) | 5g net carbs (3%)

• Snack: Beef Jerky — Munch on sugar-free beef jerky for a protein-packed snack.
  • Totals: 200 kcal | 2g fat (9%) | 20g protein (76%) | 3g net carbs (15%)

Day 5 (Total calories: ~1550)

• Breakfast: Chia Seed Pudding — Mix chia seeds with unsweetened almond milk and let sit overnight. Top with cinnamon and chopped nuts.
  • Totals: 280 kcal | 20g fat (64%) | 8g protein (27%) | 3g net carbs (9%)

• Lunch: Egg Salad Lettuce Wraps — Mash hard-boiled eggs with mayo, mustard, and herbs. Serve in large lettuce leaves.
  • Totals: 343 kcal | 30g fat (70%) | 18g protein (26%) | 1g net carb (4%)

• Dinner: Grilled Shrimp Skewers with Zucchini Noodles — Thread shrimp onto skewers and grill with lemon and herbs. Serve over spiralized zucchini noodles sautéed in olive oil.
  • Totals: 498 kcal | 32g fat (58%) | 34g protein (34%) | 8g net carbs (8%)

• Snack: Cheese Cubes and Olives — Enjoy a mix of cubed hard cheese and olives for a Mediterranean-inspired snack.
  • Totals: 300 kcal | 25g fat (75%) | 15g protein (20%) | 1g net carb (5%)

• Post-workout add-on (optional):  Whey Protein Shake with Almond Butter — Blend a scoop of whey isolate, almond butter, and unsweetened almond milk.
  • Totals: 250 kcal | 10g fat (36%) | 35g protein (56%) | 5g carbs (8%)

Day 6 (Total calories: ~1600)

• Breakfast: Sausage and Peppers Skillet — Sauté sliced sugar-free sausage with bell peppers and onions.
  • Totals: 450 kcal | 35g fat (70%) | 21g protein (27%) | 5g net carbs (3%)

• Lunch: Turkey and Avocado Roll-Ups — Use sliced turkey breast as a wrap for mashed avocado, sliced cucumber, and everything bagel seasoning.
  • Totals: 400 kcal | 26g fat (58%) | 30g protein (37%) | 3g net carbs (5%)

• Dinner: Baked Cod with Lemon Butter Sauce — Season cod fillets with herbs, served with a simple lemon butter sauce and steamed asparagus.
  • Totals: 472 kcal | 35g fat (67%) | 32g protein (29%) | 4g net carbs (4%)

• Snack: Deviled Eggs — Whip up a batch of deviled eggs using mayo, mustard, and paprika.
  • Totals: 250 kcal | 21g fat (76%) | 14g protein (23%) | <1g carb (1%)

Day 7 (Total calories: ~1650)

• Breakfast: Bacon and Spinach Quiche Cups — Line muffin tins with bacon slices, then fill with eggs mixture, spinach and cheese, then bake
  • Totals: 417 kcal | 33g fat (71%) | 29g protein (27%) | 2g net carbs (2%)
  • Diary-free alternative: Bacon, egg, and spinach quiche cup

• Lunch: Chicken Fajita Bowl — Sauté sliced chicken breast with bell peppers and onions, seasoned with fajita spices. Serve over cauliflower rice with sour cream.
  • Totals: 485 kcal | 36g fat (67%) | 49g protein (29%) | 6g net carbs (4%)

• Dinner: Garlic Butter Steak Bites with Mushrooms — 6 oz Pan-sear steak pieces with garlic butter and sautéed mushrooms.
  • Totals: 620 kcal | 45g fat (65%) | 52g protein (32%) | 6g net carbs (3%)

• Snack: Handful of Macadamia Nuts — Enjoy a small serving of macadamia nuts for a crunchy, satisfying snack.
  • Totals: 150 kcal | 15g fat (90%) | 1g protein (7%) | 2g net carbs (3%)

• Post-workout add-on (optional): Whey Protein Shake with MCT Oil — Combined whey isolate, MCT oil, and unsweetened almond milk.
  • Totals: 260 kcal | 15.5 fat (54%) | 30 g protein 30g (46%) | 0g net carbs (0%)

Day 8 (Total calories: ~1600)

• Breakfast: Coconut Flour Pancakes — Mix coconut flour with eggs, almond milk, and a sugar-free sweetener. Top with a pat of butter.
  • Totals: 355 kcal | 21g fat (57%) | 18g protein (20%) | 8g net carbs (23%)

• Lunch: BLT Salad — Toss chopped romaine lettuce with cherry tomatoes, crumbled bacon, and diced avocado. Drizzle with olive oil and vinegar dressing.
  • Totals: 470 kcal | 40g fat (76%) | 16g protein (14%) | 6g net carbs (10%)

• Dinner: Lemon Herb Roasted Chicken — Roast a whole chicken seasoned with lemon, garlic and herbs. Serve with roasted Brussels sprouts.
  • Totals: 590 kcal | 47g fat (72%) | 34g protein (23%) | 9g net carbs (5%)

• Snack: Pepperoni Chips — Crisp up pepperoni slices in the oven for a crunchy, savory snack.
  • Totals: 200 kcal | 17g fat (76%) | 12g protein (24%) | 0g net carbs (0%)

Day 9 (Total calories: ~1550)

• Breakfast: Green Smoothie Bowl (300 calories) Blend spinach, avocado, unsweetened almond milk and sugar-free protein powder. Top with chia seeds and chopped nuts.
  • Totals: 300 kcal | 16g fat (48%) | 24g protein (32%) | 5g net carbs (20%)

• Lunch: Taco Lettuce Wraps (450 calories) Season ground beef with taco spices and serve in large lettuce leaves. Top with diced tomatoes, cheese, and sour cream.
  • Totals: 425 kcal | 34g fat (72%) | 22g protein (24%) | 3g net carbs (4%)

• Dinner: Pesto Baked Chicken (600 calories) Spread sugar-free pesto over chicken breasts and bake until cooked. Serve with roasted cherry tomatoes.
  • Totals: 570 kcal | 37g fat (58%) | 48g protein (34%) | 8g net carbs (8%)

• Snack: Seaweed Snacks (200 calories) Munch on roasted seaweed sheets for a light, crunchy snack.
  • Totals: 200 kcal | 21g fat (75%) | 4g protein (10%) | 6g net carbs (15%)

Day 10 (Total calories: ~1650)

• Breakfast: Breakfast Sausage Patties with Fried Eggs — Pan-fry the homemade sausage patties (made with ground pork and spices), and serve with fried eggs. Use olive oil for frying.
  • Totals: 500 kcal | 38g fat (68%) | 34g protein (29%) | 2g net carbs (3%)

• Lunch: Shrimp and Avocado Salad — Toss cooked shrimp with diced avocado, cucumber, and a squeeze of lime juice.
  • Total: 450 kcal | 38g fat (76%) | 23g protein (20%) | 5g carbs (4%)

• Dinner: Ribeye Steak with Grilled Asparagus (650 calories) Grill a juicy ribeye steak to your liking and serve alongside grilled asparagus spears.
  • Total: 650 kcal | 46g fat (71%) | 42g protein (28%) | 4g carbs (1%)

• Snack: Pork Rinds (100 calories) Enjoy some crispy pork rinds for a savory, crunchy snack.
  • Total: 100 kcal | 8g fat (60%) | 11g protein (37%) | 1g carbs (3%)

Just remember that these calorie counts are just estimates. Your needs may differ based on age, weight, and activity level.

If you’re fairly active or plan on adding to your usual daily activities, you’ll want to adjust portion sizes so that you’ll still feel satisfied without overeating. Aside from your primary healthcare physician, you should listen to your body. It will give off signals letting you know if you need to eat more of something.

Download the 10‑Day Menu as a PDF

This is a 10-day shopping list for all your no-carb, no-sugar menu. Packaging recommendations are based on common sizes.

Proteins & Dairy

• Eggs – 2 dozen (24 eggs)
• Chicken breast – 3 × 500 g packs (1.5 kg total)
• Salmon fillets – 3 × 200 g fillets (600 g total)
• Cod fillets – 2 × 250 g fillets (500 g total)
• Ribeye steak – 2 × 300 g steaks (600 g total)
• Beef steak strips (stir-fry/steak bites) – 2 × 300 g packs (600 g total)
• Ground beef – 2 × 500 g packs (1 kg total)
• Pork chops – 2 × 250 g chops (500 g total)
• Pork mince (for breakfast patties) – 1 × 500 g pack
• Smoked salmon – 1 × 200 g pack
• Shrimp – 2 × 300 g packs (600 g total)
• Turkey breast slices – 1 × 150 g deli pack
• Bacon – 2 × 200 g packs (400 g total)
• Sugar-free sausage – 1 × 300 g pack
• Cheese (cheddar, parmesan, blue cheese, hard cheese cubes) – 3 × 200 g blocks (600 g total assorted)
• Cream cheese – 2 × 200 g tubs
• Whey protein isolate – 1 tub (1 kg)
• Sour cream – 1 × 200 g tub
• Blue cheese – 1 × 100 g wedge

Vegetables & Fruit

• Spinach – 2 × 200 g bags (400 g total)
• Romaine/mixed lettuce – 3 × 200 g bags (600 g total)
• Broccoli florets – 2 × 300 g packs (600 g total)
• Cauliflower rice – 2 × 500 g frozen bags
• Bell peppers (mixed colors) – 6 medium (≈ 900 g)
• Mushrooms – 2 × 250 g packs (500 g total)
• Zucchini – 5 medium (≈ 750 g)
• Snap peas – 1 × 200 g pack
• Asparagus – 2 × 250 g bundles (500 g total)
• Brussels sprouts – 1 × 300 g pack
• Cucumbers – 3 large (≈ 1 kg)
• Tomatoes (cherry + standard) – 3 × 250 g packs (750 g total)
• Onions – 4 medium (≈ 500 g)
• Garlic – 1 bulb (≈ 100 g)
• Celery – 1 bunch (≈ 400 g)
• Avocados – 6 medium (≈ 1 kg total)
• Lemon – 5 medium
• Lime – 2 medium
• Fresh herbs (parsley, dill, basil, oregano) – 1 small bunch each

Nuts & Seeds

• Walnuts – 1 × 200 g bag
• Almonds – 1 × 200 g bag
• Almond butter – 1 × 200 g jar
• Peanut butter (sugar-free) – 1 × 200 g jar
• Macadamia nuts – 1 × 150 g bag
• Chia seeds – 1 × 250 g bag

Pantry & Staples

• Olive oil – 1 × 500 ml bottle
• Coconut oil – 1 × 250 ml jar
• MCT oil (optional) – 1 × 250 ml bottle
• Mayonnaise (sugar-free) – 1 × 400 g jar
• Butter – 1 × 250 g block
• Blue cheese dressing or ingredients (mayo, vinegar) – included above
• Sugar-free pesto – 1 × 100 g jar
• Coconut flour – 1 × 500 g bag
• Seaweed snacks – 2 × 20 g packs
• Beef jerky (sugar-free) – 2 × 50 g packs
• Pepperoni slices – 1 × 100 g pack
• Pork rinds – 1 × 70 g bag

‍Seasonings & Extras

• Salt & black pepper
• Paprika, chili powder, fajita seasoning
• Italian dried herbs (oregano, thyme, basil)
• Everything bagel seasoning – 1 jar (60 g)
• Sugar-free sweetener (for chia pudding, pancakes) – 1 pack (250 g)‍

Benefits of a No Carb, No Sugar Diet

Fat Loss vs. Water Loss: What Changes First

Starting the no-carb diet results in weight loss, which is the result of fat loss and water loss.

While many suspect they are experiencing miraculous results, what is actually happening is the loss of water weight. This occurs due to depletion of glycogen, which, as we know, contains 3–4 grams for every gram of water.

The body then shifts metabolic states into ketosis to begin using fat for fuel, where it begins to break down fat for fuel.

While these can be exciting results, they are short-term changes that will reverse as soon as you begin consuming carbohydrates.

Additionally, those who use glucose-lowering medication must be cautious, as this can be dangerous and lead to hypoglycemia. If you are on this type of medication, please consult your doctor before commencing the no-carb, no-sugar diet.

Blood Sugar & Insulin: Short‑Term Effects

The lowering and elimination of carbohydrates leads to lower blood sugar and insulin levels.

While carbs can be healthy, refined carbohydrates and sugars are associated with an increased risk of type 2 diabetes, hypertension, and cardiovascular disease.

Ketogenic diets improve insulin sensitivity, while their weight loss and reduce abdominal fat, lowering inflammation and bad cholesterol, reducing the risk of heart disease, and the above chronic illnesses.

Energy, Cravings & Sleep: What to Expect

Studies show that low-carb diets can reduce fatigue and improve energy levels. However, adapting to the metabolic shift can take time.

Research shows that energy levels it can take between 3-10 days to transition from glycogen reliance to fat reliance, which includes the keto flu. Regarding cravings, sources show that once ketosis has begun, hunger and cravings begin to pass.

Meanwhile, sleep can be disrupted short-term during the transition into ketosis. However, studies show that sleep efficiency improves during low-carb, high-fat diets for over

Paired with regular physical activity, including resistance training and walking, a low-carb diet may even help improve certain menopausal symptoms, such as age-related weight gain, among others.

Tips for Success on a No Carb, No Sugar Diet

There are several nuances for entering and maintaining a no-carb, no-sugar diet. Below, we highlight helpful tips, including how to deal with planning, cravings, and social eating to ensure long-term success.

Meal Prep & Snack Strategy

Cravings and hunger pangs can make it difficult to sustain your no-carb, no-sugar diet. However, unlike traditional diets, once you reach for that carb or sweet treat, it undoes your ketosis.

To combat this, we recommend planning weeks and dedicating a few hours every week to meal prepping. Below we provide a Sunday meal prep block to help you stay on schedule and avoid panicking or eating out.

Block 1: Morning (9:00 – 11:00 AM)

• 9:00–9:20: Bake a tray of hard-boiled eggs (oven method: 325°F for 30 min, ice bath after).
• 9:30–10:00: Roast 2 sheet pans: broccoli + zucchini with olive oil, herbs.
• 10:00–10:30: Grill chicken breasts & portion into 4 lunch containers with greens.
• 10:30–11:00: Mix chia pudding jars (chia + almond milk + cinnamon, refrigerate).

Block 2: Afternoon (3:00 – 5:00 PM)

• 3:00–3:20: Pan-sear 1 lb ground beef with taco spices (store for wraps/salads).
• 3:30–4:00: Assemble “snack packs” (cheese cubes, olives, cucumber sticks, nuts).
• 4:00–4:30: Blend and freeze 3 smoothie bags (spinach, avocado, protein powder; add liquid when blending).
• 4:30–5:00: Portion smoked salmon + cream cheese roll-ups, wrap tightly, refrigerate.

For filling snacks, combine a source of protein, fat, and crunch to make them more satisfying. Here are examples:

• Protein: Hard-boiled eggs, chicken, turkey, jerky, canned tuna, whey isolate, plain Greek yogurt
• Fat: Mayo, avocado, cheese cubes, peanut butter, almond butter, MCT oil
• Crunch: Cucumber slices, celery, bell pepper strips, flax crackers, walnuts, pickles

Furthermore, having a fridge stocked with healthy grab-and-go snacking options is excellent for curbing cravings between meals.

If you’re constantly still hungry, you’ll want to look at what you’ve been feeding your body and your activity levels to see if they match.

While these actionable strategies will set you up for success at home, you may need a little assistance for eating out and social situations.

Eating Out & Social Situations (Order Guide)

Eating out and social situation can be challenging to navigate when you don’t know what your keto-friendly alternatives are.

Below we present a restuarant surivival guide for Mexican, italian, asian, American grill, and brunch, including examples dishes and potential substitutes.

Mexican

Dish: “Fajitas, no tortillas, please. Can I get extra peppers and guacamole instead?”

Substitutes:

• Tortillas: Swap for lettuce wraps or just eat fajita mix as a skillet.
• Rice/Beans: Swap for extra grilled veggies or side salad.

Italian

Dish: Grilled chicken with Alfredo sauce, no pasta, please. Could you serve it over sautéed zucchini or spinach instead?

Substitutes:

• Pasta: Swap for zucchini noodles, spaghetti squash, or sautéed veg.
• Bread Basket: ask for olives or side salad.
• Meatballs, antipasto plates, and Caesar (no croutons) work well.

Asian (Chinese/Japanese/Thai)

Dish: “Beef and broccoli, no rice please. Can I sub in extra vegetables instead?”

Substitutes:

• Rice/Noodles: Swap for steamed or stir-fried greens, cauliflower rice if available.
• Watch Sauces: Swap ask for “light sauce” (soy, oyster, hoisin often have hidden sugar).
• Sushi: request sashimi (fish only) or cucumber-wrapped rolls, no rice.

American Grill / Diner

Dish: “Bacon cheeseburger, no bun, please. Can I get it wrapped in lettuce with a side of grilled veggies instead of fries?”

Substitutes:

• Bun: Swap for lettuce wrap or bunless plate.
• Fries: Swap side salad, coleslaw (ask if sugar-free), grilled veg.
• Steaks, Chops, Ribs: Fine, just watch BBQ sauces (ask for butter/herb topping instead).

Breakfast / Brunch

Dish: “Omelet with spinach, mushrooms, and cheese — no toast or hash browns. Can I add a side of avocado instead?”

Substitutes:

• Toast/Hash Browns: Swap for avocado, tomato slices, bacon.
• Egg scrambles, omelets, smoked salmon plates, and sausage are all keto-friendly.
• Ask for coffee with cream (not milk) or unsweetened tea.

Tracking Progress (Weight, Waist, Energy)

Tracking is vital during nutrition plans, as they provide real data illustrating your progress. Below, we discuss key metrics including weight, waist measurements, and energy levels to help to keep you motivated and on track with your goals.

Weight

Performing morning weigh-ins on days one, four, seven, and ten, after going to the bathroom and before eating. Note downward trends and disregard small fluctuation.

Waist Measurement

Record waist measurements at the navel on days one, five, and ten. Inches and centimeteres lost often show fat loss before scale wieght decreases.

Energy Levels & Craving Scale

Perform energy and craving check-ins daily mid-morning or mid-afternoon using the following method:

• Scale: 1-10
• Energy: 1 = drained, 10 = steady, and sharp.
• Craving: 1 = none, 10 = overwhleming

Adaptation can take 3-4 days. Here you will experience a dip in energy, focus, and mood. Fortunately, by days 5-7, energy levels will begin to stabilize, while craving and hunger begin to decrease. Hydration and electrolyte intake are essential to maintain fluid balance, nerve function, and muscle function.

Conclusion

So, you just made it through our guide to a 10-day no-carb, no-sugar diet. If you have enjoyed the diet and wish continue, continue by consuming similar recipes and meals above.

However, if you wish to begin consuming carbohydrates again, we suggest inreasing your daily intake to 50—100g day. This will allow you body to adjust carbs, and ensure that you don’t go straight into a carb binge that will undo you progress.

Quick Recap

Cutting carbs and sugars, focusing instead on protein, healthy fats, low-carb veggies, and hydration is more than just a way to rapidly lose weight.

It's a means of stabilizing energy levels, cravings, energy levels, and decreasing the risk of chronic illness. Within 3-4 days, your body will adapt and effectively transition to ketosis, before energy levels stabilize, cravings begin to decrease, and weight loss begins.

We recommend remaining patient and allowing sufficient time for your body to adapt. From here, you can decide whether this is just a healthy realignment or your sustainable long-term switch.

After Day 10: Choose Your Path

The next step is to choose your path: stay low-carb, shift to Mediterranean, or try carb cycling (reintroduing 10-15g net/day.

The best diet plan is the one you can follow long-term, and it’s not always necessary to stick to a single meal plan.

1. Low-Carb (Strict Keto)

• Pro: Maximum fat adaptation, appetite control, and metabolic stability.
• Con: Social flexibility is harder; requires ongoing planning.

2. Mediterranean-Style Low-Carb

• Pro: Emphasizes fish, olive oil, nuts, and veggies; sustainable long-term.
• Con: May slow fat loss compared to strict keto.

3. Carb Cycling

• Pro: Supports workouts, social meals, and metabolic flexibility.
• Con: Easier to overeat carbs; requires careful tracking.

Here at Reverse Health, we champion the sustainable way of losing weight. We have a team of experts ready to provide nutritional advice.

Medical Disclaimer & Reviewer

This no-carb, no-sugar nutrition plan is provided for educational purposes only. It is not medical advice and should not replace guidance from your physician, especially if you have diabetes, cardiovascular conditions, or are taking prescription medications. Always consult a qualified health professional before making significant dietary changes.

This plan has been reviewed by Matt Jones, ****registered nutritionist, and sports nutrition expert, ****with more than 15 years of applied nutrition experience across professional sport, military, and university settings.

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