Cutting Sugar Out Of Diet Weight Loss

How The Zero Sugar Diet Works

EASY Tricks to CUT OUT SUGAR ð? How to STOP Eating Sugar & Lose Body Weight!

Its simple: you eat no food with any added sugar. No sucrose. No fructose. No molasses or honey. Nothing that is added sugar. In practice, this is a bit harder. You typically end up doing a lot of cooking for yourself.

The claim is that youll feel healthier, have more energy, lose weight, and get sick less often.

Lower Odds Of Disease

People who have more added sugar in their diets are more likely to have diabetes, heart disease, high blood pressure, liver disease, and other serious illnesses. You may be able to cut your risk for those conditions if you eat less of it. But its not yet clear whether the problem is added sugar itself or just the extra calories. Scientists are still trying to answer that question.

Tips To Quit Sugar For A Month

Sugar is everywhere. Its the hidden ingredient in so many processed foods. Everyone needs a little help to quit sugar for a month and the resources in my post: How To Quit Sugar will help.

Combine quitting sugar with walking for weight loss and Im sure youll love the results!

These are just some of the many benefits of cutting out sugar. I find the challenges are always outweighed by the huge pluses in how I feel. Love to hear your comments!

If quitting sugar completely is a step too far, try and make healthier choices such as home baking healthy low sugar cakes instead of eating shop-bought cakes which often come high in refined sugars and calories!

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Satisfying Your Sweet Tooth

Giving up sugar is hard, especially if you have a sweet tooth. The good news is that many foods are naturally sweet. Fruits contain sugar, but they also contain health-promoting nutrients, including fiber, vitamins and minerals. Although you shouldn’t go overboard, eating a serving of fruit when you used to have a sweet treat such as after dinner can help you curb your sugar cravings.

You can also use sugar substitutes such as stevia and erythritol. These natural, plant-based substances provide the sweetness of sugar but without the calories. According to Dr. Andreas Eenfeldt, M.D., and Franziska Spritzler, R.D., these sugar substitutes have little effect on body weight or blood sugar.

However, Eenfeldt and Spritzler warn that consuming no-calorie sweeteners can perpetuate the craving for sweet foods: “Cravings aren’t kicked to the curb, they’re coddled and kept.” Using these sweeteners can perpetuate old habits that caused you to gain weight in the first place. While it’s OK to use them occasionally, the ultimate goal is to reduce your cravings for sweet foods and become accustomed to a low-sugar diet that you can sustain long term.

You’ll Lower Your Risk For Depression And Cognitive Decline

Easy Ways to Cut Sugar from Your Diet

Improved psychological health is another perk to expect when you cut out sugar. This is because higher intakes of added sugar are associated with a significantly greater likelihood of experiencing episodes of depression, anxiety and other mental health issues. Researchers think this stems from inflammation in the brain that is triggered by sugar’s higher glycemic index, but it’s important to point out though that research suggests that the intake of added sugars, not natural sugars or total carbohydrates, appears to be the primary driver.

Cutting down on sugar can help keep your memory sharp as you age, too. In a 2020 cross-sectional study of 3,623 Americans 60 and older published in the journal Nutrients, researchers found an association between high sugar intake and the presence and severity of memory impairment. Some research suggests this could be because of elevated inflammation in the brain, leading to memory problems in the hippocampus. Type 2 diabetes and cardiovascular diseasetwo conditions sugar has also been linked tohave been tied to cognitive decline as well.

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Youll Feel Lighter Brighter And Happier

Sure, eating your favorite cake or ice cream may make you feel better in the short term, but over the long haul, your mental health can take a beating. Did you know that eating too much sugar is linked to depression? The underlying chronic inflammation that happens when we eat a high-sugar diet negatively impacts our brain function one of the reasons we get blue with too many sweets.

A 2015 study published in the American Journal of Clinical Nutrition found that women who ate sugary foods with a high glycemic index increased their risk for depression. Another study published in 2017 in the journal Scientific Reports found that men who consumed more than 67 grams of sugar every day increased their risk for depression when compared to men who ate less than 40 grams each day. Just consider a small child after eating their Halloween or Easter stash. They often turn from little angels to pesky devils! If you want to eat to beat the blues, youll want to stop eating sugar especially if youre prone to depressive states.

Switch To Natural Zero

There are several artificial sweeteners on the market that are totally free of sugar and calories, such as sucralose and aspartame.

However, these artificial sweeteners may be linked to imbalances in gut bacteria that can lead to poorer blood sugar control, increased food cravings, and weight gain. For this reason, it may be best to avoid artificial sweeteners too (

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They are all naturally derived, although they do go through some processing before they arrive at your local grocery store. Still, research on these sugar alternatives is ongoing.

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More Energy And No Energy Slumps

Since quitting sugar, my energy levels have gone up and Im no longer looking for a sugary treat to give me a boost. I wake up feeling more refreshed and have higher levels of energy. Thats all-day energy too that 3pm afternoon slump is gone and Im no longer looking for a sugary fix to remedy it.

How Much Sugar Per Day To Lose Weight

How to Cut Carbs & Sugar for Weight Loss.

Simply following government guidelines to cut sugar to 30g a day, from the average UK adults 59g consumption, would save around 833 calories a week.

That would equate to around a quarter of a pound of weight loss in a week almost a stone in a year. Not bad when all you have to do is stay within healthy guidelines to do it.

Of course if you are already on a weight loss plan, the chances are youre consuming less than 2000 calories a day, so youd be cutting even more sugar if you stick to no more than 5% of calories from sugar as suggested.

Some examples:

  • 5% calories from sugar on 2000 calories a day = 25g
  • 5% calories from sugar on 1500 calories a day = 19g
  • 5% calories from sugar on 1100 calories a day = 14g

You can find out how many calories, and therefore how much sugar, you should eat to lose weight at your chosen rate by taking a free trial of the wlr tools.

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How Much Weight Can I Lose If I Eliminate Sugar

Sugar is one of the worst foods for weight loss. For the calories it contributes to your diet, it offers no nutrients and it doesn’t help fill you up. It also wreaks havoc on your blood sugar, which can further hinder your efforts. Just by cutting out sugar, weight loss is significantly easier to achieve. How much weight you can lose depends on how much sugar you normally eat.

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Tip

If you eat a lot of sugar, you can lose a significant amount of weight by eliminating it from your diet.

Standard Diets And Carbohydrate Consumption

The Dietary Guidelines for Americans recommends that most people consume a balanced diet made up of carbohydrates, protein and fat. The general recommendation is that the standard 2,000 calorie diet provides 45 to 65 percent of calories from carbohydrates, which roughly translates into 900 and 1,300 calories per day from carbohydrates. Each gram of carbohydrates has 4 calories, which means that you should be consuming about 225 and 325 grams of carbohydrates on a daily basis.

Most people know that carbohydrates can be found in foods like bread, pastries, rice and other grain-based foods. However, carbohydrates are much more than that: This macronutrient can be found in foods like fruits, vegetables, juices, legumes, dairy and a variety of other products. Carbohydrates are categorized into four main types:

  • Lactose
  • Maltose

There are also sugar alcohols, which are classified as carbohydrates. Like their name implies, sugar alcohols are chemically similar to both sugars and alcohols.Your body can’t fully process sugar alcohols, which means they pass through your gut, undigested. This gives sugar alcohols fewer calories than other carbohydrates.

Sugars are found naturally in some foods and drinks, like fruits or milk. They might also be added to foods and beverages, like cakes, cookies and soft drinks. Many of the products you consume may contain a mixture of naturally-occurring sugars and added sugars, like fruit and vegetable juices.

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The Many Names Of Added Sugar

Its in about three-quarters of all prepackaged foods at the grocery store and has more than 50 names, so it can be hard to keep up. Some of the more common ones are corn syrup, high-fructose corn syrup, raw sugar, cane sugar, evaporated cane juice, dextrose, agave, brown rice syrup, coconut palm sugar, barley malt syrup, and more. Look for a list of names from a reputable source if you want to be sure of what youre buying.

What Can You Eat

Cutting Sugar for Weight Loss: Tips for Success

Since there are several forms and types of sugar, it helps to know what you’re looking for. If you see any of these on an ingredients list, the food has added sugars:

Artificial sweeteners can offer an alternative to sugar since they contain little to no calories, but there’s a lot of controversy surrounding sugar substitutes. Many health and nutrition experts have raised questions about whether artificial sweeteners are healthy and safe, and whether they are effective for weight loss. Some have also argued that sugar substitutes are so sweet they actually ramp up your taste buds for sweet foods and drinks. On the other hand, some proponents claim that artificial sweeteners can help people transition away from added sugars and cut them out for good.

While there is no one “official” no sugar diet, nutrition experts generally agree that the healthiest version of the eating plan cuts out added sugars by focusing on whole foods rather than simply replacing sugar with no-calorie sweeteners.

Look at the Nutrition Facts Label to determine how much added sugar is in each serving. It may be just a small amount, or it might be a lot.

Read Also: Recipes For Low Carb Low Sugar Diet

Check For Sugar In Canned Foods

Canned foods can be a useful and inexpensive addition to your diet, but they can also contain a lot of added sugar.

Fruits and vegetables contain naturally occurring sugars. However, these arent usually an issue since they dont affect your blood sugar the same way added sugar does.

Avoid canned foods that are packed in syrup or have sugar on the ingredient list. Fruit is sweet enough, so go for versions labeled packed in water or no added sugar.

If you buy canned fruits or vegetables that do have added sugar, you can remove some of it by rinsing them in water before you eat them.

Can Cutting Sugar Lead To Weight Loss What The Science Suggests

Registered dietitians and public health officials alike agree sugar consumption is a major cause of weight gain and obesity in the United States, but the link between sugar and weight gain is complex.

While natural sugars found in fruits and dairy are healthy as part of a whole food, the problem, experts say, is the sugar thats added to our packaged, processed foods. In addition to containing added sugars, which offer no nutritional value, these foods are usually high in calories and unhealthy fat.

Added sugars are added calories without the nutrition, so it adds energy to your overall diet without really increasing the diet quality, says Angela Lemond, RDN, owner of Lemond Nutrition in Plano, Texas.

According to a meta-analysis published in January 2013 in the journal BMJ, decreasing intake of free sugars that are added to foods, and naturally occurring sugars in honey, syrups, and fruit juices, is associated with a small amount of weight loss, and increasing sugar intake is associated with a small amount of weight gain.

Studies also show that the type of carbohydrate matters. In fact, a review published in 2012 in the journal Food and Nutrition Research found a diet high in refined grains which the body processes similarly to sugar was associated with weight gain, while a diet rich in whole grains was linked to weight loss. Refined grains remove the bran out of the whole grain, which removes a lot of the vitamins and most if not all the fiber, Lemond says.

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Now About Calorie Counting And Macronutrient Ratios

Now I know I said I didnt calorie count or follow any specific macronutrient ratios but I did get curious to see what my body was naturally demanding and decided to track them for a week to see what I was actually doing.

I am generally averaging about 1400 calories a day, which is low and not surprising that I lost weight purely from a calorie viewpoint. I am not feeling hungry on this amount as I get so many of these calories from fat, which makes me feel full, and quantity wise I am eating so many vegetables that also keep me full and satisfied.

My macronutrient ratios average around 60% fat, 20% protein, 20% carbs. Although I am not trying to be low carb, I have found that by not eating grains or sugar, and limiting my fruit to the low fructose choices, I am eating under 100g of carbs a day, usually around the 70g mark, which interestingly is what Mark Sisson refers to as the weight loss sweet spot. This is despite eating unlimited vegetables and occasionally eating quinoa and starchy carbs like potato.

I found this really interesting as this all fell into place without any effort on my part just by stopping grains and sugars.

It Can Lower Your Bad Cholesterol

How to cut sugar from your diet

When you eat too much sugar, your liver pumps out extra LDL cholesterol. A sugary diet also lowers your HDL cholesterol. Together, high LDL and low HDL can lead to clogged arteries and heart disease.

Research has shown that women who drink lots of sugar-sweetened beverages have lower HDL cholesterol levels than those who dont. Yu Z, et al. Cross-sectional association between sugar-sweetened beverage intake and cardiometabolic biomarkers in US women.

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Symptoms Of Cutting Added Sugar From Your Diet

Cutting added sugar from your diet may lead to physical and mental symptoms.

How the body reacts to giving up sugar is different for everyone. The symptoms and their severity will depend on how much added sugar you were taking in through sweetened foods and beverages.

Some people find that their symptoms last from a few days to a couple of weeks.

As your body adapts to a low added sugar diet over time and your added sugar intake becomes less frequent , the less intense your symptoms and cravings for sugar are likely to be.

You may find that your symptoms are worse at certain times of the day, such as between meals. Stress may trigger for sugar, so you may find that your symptoms feel worse during times of stress.

Your Skin Will Improve

Trying to fix that flawed complexion and finally stop suffering from breakouts? “Removing sugar is one of the most effective strategies to reduce aging as a non-inflamed state allows the collagen to stay strong and pliable,” Ariane Hundt, a clinical nutritionist, tells us. In addition to that, “Sugar makes the collagen structure of the skin rigid.”

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Youll Feel Less Hangry

Eating too much sugar might trick your brain into constantly thinking youre hungry. In part, this is because sugar contributes to weight gain. Excess weight makes your body resistant to the effects of leptin, a hormone that normally signals your brain that youre full.

Foods that are high in sugar are also low in protein and other nutrients that fill you up. So shortly after you eat a slice of cake or a candy bar, youre ready to eat again.

Focus on whole, unprocessed foods, sans sweetener, to minimize that annoying hangry feeling and stay full longer.

As For Workouts I Started Off With Mainly Cardio Because I Had Little To No Knowledge Of Weights

Is Cutting Out Carbs Good For Weight Loss

I walked on the treadmill and used the elliptical for 30 minutes each. Eventually I started gaining more knowledge and confidence at the gym, and I began to incorporate light weights. I switched to doing 45 minutes to an hour of cardio . I worked out four to five days a week at the beginning, and now I work out five to six.

Sometimes Ill throw in a two-a-day and attend a fun class. I love Zumba, Total Body Pump, and yoga. Ive also learned to love strength training and weight lifting. I will work on arms, abs, legs, back/shoulders, and glutes. . I have pushed myself to stay active and consistent.

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