USA Quit Plan

Sugar is poison and addictive – from Sweet Poison, Big Fat Lies and The Sweet Poison Quit Plan all by David Gillespie.

I have modified the NZ plan to account for products in USA.

I recommend that you focus on getting sugar free for a whole month before you worry about your weight.  Your appetite control will kick in and you will find yourself getting full at mealtimes.

If you are Diabetic monitor your blood sugars carefully as you remove sugar from your diet.  When you start to use dextrose in recipes, again monitor your blood sugars carefully.

Breakfast –options:

Oats – unflavoured, Post's Shredded Wheat – no added sugar, whole milk.

Plain yoghurt

Sourdough bread or any bread with less than 4g/100g

Eggs, Bacon, Steak, Avocado.

Vegemite, Peanut Butter (containing only peanuts)

Avoid– jams honey and any other spreads.

Avoid juices and soft drinks.

Morning Tea

A handful of cashews or macadamia nuts (35) and a glass of water


Two rounds of ham, cheese and lettuce on sourdough with butter and a glass of water.

Afternoon tea

1 sliced pear


Roast Beef with roast vegetables. Or any meat with vegetables.

Avoid dessert.

Can have cheese with Diamond's lightly salted soda crackers – unflavoured.


Avoid any food advertised as low-fat as it will have added sugar or use fruit sugars – fructose.

Avoid sauces they are high in sugar

Use vinegar, olive oil & lemon juice.

Eat non processed foods – meat, vegetables, milk, nuts, some fruit – pears, cranberries, raspberries, kiwifruit.  

Avoid fruit juices and dried fruits – very high fructose (bad sugar)

Avoid seed oils – sunflower oil, canola oil, linseed oil, rice bran oil

Can use olive oil, avocado oil, coconut oil.

© Gary Hayman 2013        CLICK TO contact