6 Tips For Eating Less Sugar To Lose Weight - YourOptimalBody.com
eat less sugar to lose weight

6 Tips For Eating Less Sugar To Lose Weight

We all know that sugar can cause a ton of health problems.

Think weight gain, fatigue, bloating, brain fog, depression, etc.. A lot of us are already staying away from it.

Or so we think.

Sugar is everywhere!

That’s why it’s so difficult to completely cut it out of our lives.

What’s worse, a lot of times we think we’re not eating sugar when we really are. One reason is that sugar goes by over 50 different names. Unfair? You bet.

Personally, if I’m going to eat it, I want it to be my own choice.

And sugar just stalls weight loss like crazy. Just one of the issues it causes is insulin resistance. A function of insulin is to signal fat cells to gather fat from the bloodstream, store it and then stop burning any fat that’s already in that cell. Insulin resistance makes it so that your body can’t easily use the stored fat and, ultimately, you become hungry all the time.

Too much sugar makes it almost impossible to shed pounds. That’s why eating less sugar helps you lose weight so much faster than you would otherwise.

Steps for Eating Less Sugar to Lose Weight

Here are some ways to arm yourself to effectively keep the sugar out.

Tip #1 Know the Various Names of Sugar

Remember I said that sugar has over 50 different names? I wasn’t kidding! Here are the most common aliases:

  • Barley malt
  • Beet sugar
  • Brown sugar
  • Buttered syrup
  • Cane-juice crystals
  • Cane sugar
  • Caramel
  • Carob syrup
  • Corn syrup
  • Corn syrup solids
  • Date sugar
  • Dextran
  • Dextrose
  • Diatase
  • Diastatic malt
  • Ethyl maltol
  • Fructose
  • Fruit juice
  • Fruit juice concentrate
  • Glucose
  • Glucose solids
  • Golden sugar
  • Golden syrup
  • Grape sugar
  • High-fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Malt syrup
  • Maltodextrin
  • Maltose
  • Mannitol
  • Molasses
  • Raw sugar
  • Refiner’s syrup
  • Sorbitol
  • Sorghum syrup
  • Sucrose
  • Treacle
  • Turbinado sugar
  • Yellow sugar

* Tip: You can spot a sugar name easier by staying away from ingredients that end in “ose” such as “dextrose,” “sucrose” and “fructose.”

Tip #2 Stay Away from Processed Foods

More times than not, that packaged burrito or jar of sauce is going to have added sugar. And I’m not just talking about those ready-made dinners or ice cream bars. Some processed veggies actually have it too!

Not to say that all processed foods have been touched by chemical processing. You just have to read your labels very carefully.

Tip #3 Stick to Low-Sugar Fruits

Yes, the sugar in fruit is a better alternative than processed sugar, but it can still wreak havoc on your system if you eat too much of it. I’m not saying that you should stay away from fruit. Instead, try to eat more of the low-sugar fruits that won’t have such an impact.

These fruits include:

  • Guava
  • Star fruit
  • Avocado
  • Lemons
  • Limes
  • Rhubarb
  • Any type of berries (e.g., strawberries, blackberries, blueberries, raspberries)

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Tip #4 Keep Your Sugar Intake to No More Than 5 Grams Per Serving of Processed Foods 

This guideline comes from JJ Virgin — the New York Times bestselling author of The Virgin Diet and prominent fitness and nutrition expert.

Virgin advises that 5 grams of sugar per serving of processed food, including protein powder, is not enough to affect your blood sugar or make your body store it as fat. It’s even better if the sugar is naturally occurring.

For your reference, 5 grams is approximately a teaspoon.

If I’m reading a nutrition label, I make sure that the product doesn’t have more than 5 grams in 100 calories of food.

*A Note About The 5 Grams Per Serving

You’re probably thinking that 5 grams per serving of food is impractical. With processed foods, it’s difficult, but it can be done.

Natural foods, such as fruit, naturally contain sugars. The trick is to stick to low-sugar fruits as mentioned in Tip #3.

You’ll also run into sugars in unprocessed foods including veggies, seeds and nuts. That sugar is fine because these natural foods also offer beneficial fiber. The fiber helps keep the balance so your blood sugar doesn’t rise as quickly as if you ate something like a candy bar or ice cream.

Tip #5 Make Healthy Swaps

When you look around your kitchen,  you’ll probably find a lot of items that have the added sugar. Don’t despair! You don’t have to give up everything you love. Instead, swap them for better options.

For example:

  • Soy sauce — replace with coconut aminos
  • Dips — replace with guacamole or salsa
  • Salad dressings — replace with extra-virgin olive oil and lemon juice
  • Peanut butter — replace with almond or cashew butter
  • Wheat flour — replace with almond or coconut flour
  • Flour or corn tortillas — replace with brown rice wraps
  • Ice cream — replace with no-sugar-added coconut milk ice cream
  • Chips — replace with kale chips
  • Chocolate — replace with dark chocolate that has at least 85% or higher cacao and 5 grams of sugar or less per serving

Tip #6 Know Your Optimal Sugar Substitutes

Cutting back on sugar doesn’t mean you should turn to artificial sweeteners like aspartame, NutraSweet or Splenda. In my opinion, those are way worse than sugar!

What you do want are the healthy, naturally-occurring sweeteners.

Here are some of them:

  • Monk fruit extract: also known as “Lo Han sweetener,” this extract comes from a fruit that is 300 times sweeter than sugar. Monk fruit has been used for 1,000 years in China to treat diabetes and obesity.
  • Stevia: comes from an herb that grows in North and South America. Like monk fruit, it’s 300 times sweeter than sugar.
  • Xylitol (corn free): a sugar alcohol that comes from birch trees. Choose a corn free version for a healthier option.
  • Erythritol: a sugar alcohol that naturally comes from some fermented foods and fruits.

You can buy these sugar substitutes in health food stores, vitamin shops or on Amazon.

So there you have it. If you follow these tips, you’ll be able to keep the sugar out of your body a lot easier. And just watch those pounds disappear!

 

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