Top Menu

Maruja Nutella

Maruja’s Awesome Sugarless Diet

I broke up with my boyfriend Nutella some time ago. For a while I was heartbroken, but most of all, I was ‘hangry’ (a weird combination between ‘hungry’ and ‘angry’… A term I was convinced I had coined, but apparently has been around for ages), but now I am drowning my sorrow in healthy food.

And… it is amazing!! I feel more energized than ever. The first 3 days were not so fun (sugar rehab sucks, I’m not gonna lie), but I think I found a way of eating that really works for me when I want to lose a little weight. I usually do a strict version for 30 days, and then transition into a more lenient version to stay in good shape (and still have a life). Maybe my sugarless diet works for you as well!

Maruja by Gijs

Breakfast:

  • 1 big glass of water, with a little lemon if you like (*side note: I still don’t know for sure if lemon water is a good idea, some people say it’s really healthy for you because it is alkalizing, others say it is bad for your teeth… what do you think, lovely readers?)
  • something hearty with lots of protein, e.g. 2 boiled eggs, or a protein shake if you are craving something sweet
  • in the morning you can get away with a little more than the rest of the day, so IF you have an intense craving for something not super healthy (like something fried), this is the moment to indulge. But try not to! ;)

Lunch:

  • this is usually the biggest meal of my day!
  • something hearty and filling, but preferably only veggies. I like to have a warm lunch, that fills me up more. My favorite is a nice thick veggie soup or an oven roast of lots of different veggies, like red bell pepper, zucchini and broccoli.
  • if you are really hungry, add something protein rich with slow carbs, like brown rice, quinoa or chick peas

Dinner:

  • healthy carbs with proteins, e.g. quinoa with veggies and shrimp, or spelt pasta with artichokes, or brown rice and beans etc,
  • put about half of what you would normally have on your plate, on a bed (as much as you want) of leafy greens like kale, arugula, baby spinach etc.
  • season with olive oil, vinegar, salt & pepper, lemon and / or a home made sauce (keep it light, nothing too buttery or cheesy)
  • if you are still are hungry, have more! Just always make sure it’s at least 50% leafy greens
TRY TO AVOID  SUBSITUTE IF YOU CAN’T CONTROL YOURSELF
 Sugar in ALL forms: cookies, candy, and yes, even fruit that has a lot of sugar (bananas, mangos). Honey, maple syrup etc. are slightly better for you, especially when raw, but it’s STILL sugar, just so you know…  – Fruit that does not contain too much sugar (preferably in the morning), like: grapefruit, granny smith apples, etc. No more than pieces per day!- Carrots (especially those baby ones, mainly because they are adorable)

– A pot of tea (I like white and green tea)

– Eat a little more than usual, when you’re full you’re less likely to get a sweet craving

Handful of dried fruit, tea with some honey, a little bit of chocolate (as dark as possible, e.g. 72%)
 Everything ‘white’: pasta, cake, potatoes, white rice, bread Brown rice, quinoa, lentils, chick peas, beans  Choose the ‘healthy variation’, so spelt, wholewheat , sourdough etc.
 Alcohol  Glass of red wine (is even healthy for you!)  Another glass of red wine :D (no more than 2 per day) (but you can have it every day, AWESOME!)
 Meat  Chick peas, lentils, beans, eggs  Lean meats like chicken or healthy fish like salmon or mackerel,
Dairy  Protein shake, hummus  Mozzarella or feta, greek yogurt

Lentil Soup

I find it best to eat little portions throughout the day, about 6x times a day. This way you don’t get any cravings. I will either take breaks between my meals, or have a snack in between meals. Good snacks are, for instance:

  • handful of cashews or almonds
  • green apple
  • raw veggies: carrots, cucumber, tomato etc. (if this feels too boring, add some balsamic or apple cider vinegar, a few drops of a quality oil and a sprinkle of quality salt)
  • a light soup
  • protein shake (I like them with cocoa powder, natural peanut butter and chia seeds)

Some more rules:

  • you really should never be very hungry, that makes you grumpy (you guessed it: hangry :D) but also you will be more likely to make unhealthy decisions. Be kind to your body!
  • eat mindfully (no tv) and enjoy it. This will make you chew your food better, making it easier for your body to process it. Also, if you remember eating it will make you eat less (did you know that people with amnesia eat more frequently?)
  • drink 1,5 liter of water per day, and a pot of green tea, no other beverages (except maybe for that glass of red wine, yay!)
  • I am still not convinced green juices are that great for you (don’t kick me off OYL, Lonneke, let me explain) I believe when you eat anything, it is best to have it in its purest form. Juicing is already processing fruit and veggies, and I think you get rid of the fiber that makes it so healthy for you. But I could be wrong, please correct me if I am. I do LOVE juices, they are like little (healthier for sure) energy drinks, so I drink them anyway if I feel like it (#rebel)
  • try not to eat too much late in the evening. I usually have 1 after dinner snack and most of the time when I think I’m still hungry, I’m actually thirsty (don’t laugh, it’s a very common mistake). So first have a big glass of water or a cup of green tea. If you’re really still hungry, have a light protein rich snack. No need to go to bed feeling miserable ;)
  • only eat when your body needs food aka do not fall into the trap of emotional eating. Sometimes you just need a hug, or a good laugh, or a good cry or to go out dancing. Learn to read your body’s signs.
  • very important rule: plan 1 cheat day a week! On this day you can eat ANYTHING you want… this is incredibly effective, because it keeps you strong in those moments when you are like: ‘ok, fine, I’ll have just this 1 cookie…how bad can 1 cookie be??’ It is in THESE moments that you have to control yourself, that one cookie is a gateway drug, I’m telling you. Just say NO.
  • really get to know your own pitfalls, and try to find substitutions for all of them. For instance, I have a sweet tooth as it is, but especially when my man and I are watching a movie in the evening. So now I make some tea and maybe have some dried fruit or popcorn with a little salt. Another pitfall is when I hang out with friends and/or go out for drinks, but I just try to stick to red wine. Sometimes a little more than 2, but hey… A girl’s gotta live too, right? ;)
  • when you do fall off the wagon: ENJOY it and get over it… But I know you can do this!

If you are one of those people that can eat anything… first of all, I don’t like you anymore (I’m kidding, I love you!). Second of all, this might be a little too extreme for you. I am unfortunately not one of those people :D so I need to be kind of strict with my diet to stay in shape (*sad trombone*). The first time I tried this way of eating, I lost those last 7 pounds that were always bothering me. I STILL look more toned than ever, even after Christmas (don’t even ask), Easter and the so-good-but-so-bad reunion with my ex (Nutella, in case you forgot the intro). Feels good to be back in the saddle though, and seriously, if I can do it, you can… So my dear readers, do you have anything to add to this diet? Any comments? What works for you, and what doesn’t ? I’ll share some recipes soon, and of course there are tons of good ones already on Organice Your Life! Good luck!

Maruja Video

Disclaimer:

This sugarless diet is based on personal experience. IF you make any dietary changes, ALWAYS make them from the perspective of loving your body, and the desire to make your body healthier and stronger.

Before starting any diet (including this one), and/or if you have ANY concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Always listen to and trust your own body.

One Response to Maruja’s Awesome Sugarless Diet

  1. christophe April 28, 2015 at 4:09 am #

    Hi Maruja,
    The founder of Nutella, the Italian Michele Ferrero died shortly after your break with Nutella, is it a coincidence or ?!! …… no, I can’t believe you’re a fatal woman !!!!
    More seriously, thank you so much for your article very interesting Maruja, I think you give great advice and good way for a successful change of food.
    It took you three days to enjoy healthy food and I, nearly one year! (Now, according to my entourrage, I even became excessive about healthy food !!).
    I think drinking lemon juice in a glass of warm water is good for health Maruja (Valentina advice often !).
    It is surely debatable but I love the green juices, I know Lonneke which is a graduate expert thinks otherwise (she wrote a great article about green juices) but I really need in my daily !
    Thank you again for your great article Maruja.

Leave a Reply