Can't decide between "weight loss" and "sugar"? In fact, you can lose weight and "eat sugar."
If your goal is to lose weight, you probably know that your diet plays a big role.
Does eating sugar make it hard to lose weight?
Can you eat sugar to lose weight?
How to eat less sugar and lose weight?
In short, you should eat more whole foods (fruits and vegetables, healthy whole grains, protein-rich lean meats) and less metabolic foods, especially refined carbohydrates and added sugars.
If you're looking to lose weight or just want to eat healthier, we have good news: you don't have to cut out sugar entirely. But it's still worth taking a closer look at amount and type of sugar you're consuming. Let's talk about why.
Does eating sugar make it hard to lose weight?
Eating a lot of sugar can really make it harder to reach your weight loss goals, says Anna Kippen, a registered dietitian at Cleveland Clinic. "Sugar is bad for our bodies, including causing us to crave sweets," says Ana. This craving, she explains, is because too much refined sugar spikes your blood sugar levels (called a "crash"), leaving you feeling tired and craving more. sugar.
High blood sugar also raises insulin levels, Anna adds. Insulin is a fat-storing hormone that controls fat storage and prevents it from being broken down. "We also know that high insulin levels tend to increase our sugar cravings."
She noted that refined sugar is "very different" from sugar found in whole foods such as fruits. A sweet apple, for example, has sugar, but it's also "full of fiber and nutrients that keep you full without raising your blood sugar like a cookie," Ana explains. If you want to lose weight, you need less refined added sugar, not less natural sugar.
Can you eat sugar to lose weight?
Yes, you can still eat added sugar if you want to lose weight, but "it's better for your health to limit it," Anna says. “Sugar makes your body more prone to inflammation and increases risk of many chronic diseases,” such as cardiovascular disease, obesity, and non-alcoholic fatty liver disease. She recommends 20 grams or less of added sugar per day.
How to eat less sugar and lose weight?
20 grams of added sugar isn't much, but Ana says if you're really limiting sugar in your diet, your best bet is to cut it down or eliminate it entirely for a while. "It often makes you feel better," says Anna, "it's a very personal decision to cut or remove it."
If you don't want to cut out sugar completely, Ana says her favorite strategy is to eat a bar of dark chocolate (at least 72% cocoa) when you crave sweets most. Ana explains that treat won't get in way of your weight loss goals, but it will satisfy your sweet tooth, keep you from overdoing other sweets, and even give you some antioxidants.
You can also look at what you eat for rest of day and make healthy substitutions to cut back on sugar. Here are some tips from Anna:
Eat sugary cereal. "Many of my patients eat sugary cereal or pancakes in morning, which raises their blood sugar levels and makes them crave even more sugar throughout day," Anna says. For example, these cereals are low in sugar.
Replace flavored yogurt with plain yogurt. “Flavored yogurts almost always have a lot of added sugar or artificial sweeteners,” explains Ana. Replace plain yogurt with 1/2 cup berries - just as sweet and even healthier.
Replace cereals and fruits with nuts, raisins, or peanut butter toast. By replacing sugary snacks with whole foods, you can extend your meal time and eliminate sugar cravings.
You can still enjoy added sugar, but it's best to make it a small part of your diet for both weight loss and overall health. Dealing with sugar cravings isn't easy, but if your goal is to lose weight, improve your health, or just feel better every day, this is a great place to start.
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