Orhan Awatramani, famously known as ‘Orry,’ caused a sensation when he shared his weight loss story using a no sugar diet. He recently appeared on a podcast called ‘Dumb Biryani.’ He revealed losing a whopping 23 Kg. Orry adds that eliminating all sugar from his diet was an extreme step, but it rewarded him with tremendous weight loss. If you are also hoping to shed weight, a zero sugar diet could be your way to go. But before you dump off all sugary things, let’s dig deeper into the science behind no sugar diet, how it works properly, and if there are any side effects. Swipe up!
What is a No Sugar Diet?
A no sugar diet or 0 sugar diet excludes all added sugar, which is a hidden culprit in many foods that leads to weight gain and metabolic disorders. You end up eating a lot of hidden sugar in the form of candies, sweets, sodas, ketchup, sauces, flavoured yoghurt, etc. If you want to follow a zero calorie diet for quick weight loss, you must avoid these foods and consume only those with no added sugar.
So, your regular no calorie diet will include minimally processed foods like vegetables, fruits, unsweetened and low-fat dairy, and animal products. While you’re cutting sugar for weight loss, make sure also to reduce carbs and focus on protein-rich foods. Doing so will result in better weight management.
| Did You Know?
According to the guidelines provided by the US Department of Agriculture (USDA), the maximum added sugar intake is limited to 10% of your total energy intake. So, if you have a 2000kcal/day calorie intake, take no more than 50g or 200 kcal of sugar. |
Orry Weight Loss Story In His Own Words
Orry said he kickstarts his day with a protein-rich egg white omelette and completely avoids sugar. He mentioned that he eats homemade food like the one cooked in every other household. He further admitted to skipping meals during the day and avoiding dinners occasionally. Topped with no sugars, this diet could have helped him cut down calories and promote weight loss. When asked if he’s hit his desired body weight, he shared, “No, I want to be 47. I think I am around 50-51 kg.” After this podcast, no sugar diet sparked a curiosity among those on a weight loss journey. Jump to the next section to understand how a 0 sugar diet could benefit your weight loss.
Researched Benefits of Cutting Sugar From the Diet
Removing added sugar from your diet can provide many health benefits in the long run. We have listed some below, as supported by studies:
-
Accelerates Weight Loss
Consuming too many sugar-loaded foods can increase the chances of obesity as the excess calories get stored as fat. However, reducing or eliminating sugar and replacing it with non-caloric sweeteners can help with healthy weight management.
-
Decreases the Risk of Type 2 Diabetes
Daily intake of processed and sugar-laden foods can elevate blood sugar levels and lead to type 2 diabetes over time. Avoiding sugar can stabilise blood sugar spikes and promote overall health.
-
May Lower the Risk of Heart Disease
A diet rich in refined sugar and starch can elevate triglyceride levels and increase the risks of cardiovascular diseases. The American Heart Association advises avoiding added sugar to reduce and manage triglycerides. While these benefits of no sugar diet are closely linked with weight loss, it is essential to note that a no carb no sugar diet is not sustainable and is only effective for a short period so, if you are planning to restrict your sugar intake to an extreme, do seek the guidance of a nutritionist or doctor.
| Did You Know?
One NCBI study states that sugar accelerates skin ageing, which results in the appearance of wrinkles and fine lines. So, cutting sugar |
3-Day No Calorie Sample Diet Plan
While Orry didn’t share detailed insights into his plan, “no-sugar” itself narrows a lot of food options. You can eat all naturally occurring foods like wholegrains, fruits, veggies, seafood,
Here is a sample Orry diet plan for 3 days 0 sugar diet that you can take an idea from:
| Breakfast | Lunch | Snack | Dinner | |
| Day 1 | 2 fried eggs with spinach and tomatoes | Mixed cucumber salad topped with 1 g of grilled salmon dressed with oil and vinegar, and 1/2 cup of chickpeas | 1 gram of plain roasted edamame with salt | 1 cup of pasta tossed with sautéed garlic, spinach, asparagus, and 4 g of grilled shrimp |
| Day 2 | Spinach and feta oatmeal bowl with 1/2 a grapefruit | A large mixed green salad topped with grilled chicken, avocado, cucumber, kale, and chickpeas tossed in olive oil and vinegar | 1 cup of Greek yogurt with sliced orange or a berry of your choice | Grilled rohu fish with roasted Brussels sprouts and a small baked potato topped with a little butter or sour cream |
| Day 3 | 1 cup of breakfast quinoa topped with fresh mixed berries and almonds | An omelet with spinach, tomatoes, and onions served with 2 lightly buttered whole-grain toasts | 1 cucumber with hummus | A baked sweet potato topped with cheese and stir-fried vege |
To Sum Up
A no sugar diet is restrictive; many celebrities like Orry follow it for weight loss. Following this 0 sugar diet can have other health benefits, such as better heart health, reduced risks of metabolic disorders like type 3 diabetes, and the ability to manage cholesterol levels. Although beneficial, consuming only zero sugar foods can be challenging and too abrupt for some. Therefore, it is recommended to consult a dietitian before going over the board with this diet.
