Fat loss plan that cuts out refined sugar

Cutting Added Sugar Was the Key to My 180-Pound Weight Loss

Fat loss plan that cuts out refined sugar

Topping out at 350 pounds (lbs), mom-of-three Lisa Fantocone says her persistent headaches, joint pain, acid reflux, and fatigue weren’t enough to compel her to lose weight. Neither was a family history of type 2 diabetes, or her doctor’s warning that she was at risk of developing the precursor of the chronic condition, prediabetes.

Fantocone, 39 years old and now 170 lbs, says it was at her third child’s first birthday party about four years ago when she finally decided she needed to make a change and take her weight loss seriously.

“I was cleaning up the kitchen, and as I looked at the leftover cake, cookies, and candy, I realized this was my normal, not a special occasion,” says Fantocone, who lives in Rancho Cucamonga, California, a suburb about 42 miles east of Los Angeles. “I even disd how I looked in the photos with my son, so I deleted them, which was devastating.

“I was done living that way,” she adds, “and I knew I needed to be able to lose weight so I could be healthy and keep up with my son. From that day forward, I made myself more of a priority.”

RELATED: How to Beat Type 2 Diabetes With Diet and Lifestyle Changes

How Cutting Back on Added Sugar Helped Her Drop the Unwanted Weight

To lose weight, Fantocone decided to home in on a specific problem area of her diet: added sugar, an ingredient commonly found in American fare and one that features in the nearly 60 percent of calories that come from Americans’ ultra-processed food consumption, according to a study published in November 2015 in the journal BMJ Open.

“Primarily for me, [it] definitely is true that sugar is probably one of the most addictive things that you can possibly put into your body,” Fantocone says. “Even to this day, if I eat sugar consistently or a couple of times throughout a week, I’ll notice that I’ll want more again. I had to build that awareness in myself that was what was happening.”

Fantocone started to read ingredient labels, pay attention to the amount of sugar in foods, and make smart substitutions, such as olive oil and fresh vegetables instead of packaged pasta sauce, which commonly contains added sugar.

She focused on getting enough protein from foods  eggs, turkey, and yogurt, plus plenty of vegetables and a moderate amount of healthy fats,  avocado, to help keep sugar cravings at bay.

For snacks, Fantocone ate berries or a handful of nuts and she made it a point to drink 100 ounces of water every day. She planted a vegetable garden in her backyard and cooked all of her meals ahead of time to make sure she always had healthy fare on hand. “The pressure cooker is a lifesaver,” she says.

RELATED: What Are the Best Nuts for People With Type 2 Diabetes?

Can Cutting Sugar Lead To Weight Loss? What the Science Suggests

Registered dietitians and public health officials a 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 that’s 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 (white) 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 the whole grain, which removes a lot of the vitamins and most — if not all — the fiber,” Lemond says.

Un whole grains that have fiber, which takes up more space in the stomach and takes longer to digest, refined grains are broken down more easily and don’t stave off hunger as long, which can lead to eating more and weight gain.

For example, white rice doesn’t have any added sugar, but it’s quickly converted to glucose (a type of sugar) in the body and mimics the effects of added sugars.

Sugar, even when it’s naturally occurring, can be sneaky. For example, honey or agave nectar is natural, but once it’s isolated and added to a food as a sweetener, it’s an added sugar that can contribute to weight gain, Lemond says.

Artificial sweeteners may also be a weight gain culprit. According to a meta-analysis published in July 2017 in the Canadian Medical Association Journal, people who drink one or more artificially sweetened beverages a day were more to gain weight.

RELATED: The Best and Worst Artificial Sweeteners for Weight Loss

How to Cut Sugar From Your Diet to Help With Weight Loss

It seems that no matter how much awareness there is about the links between sugar, weight gain, and other health problems, Americans are still eating too much. According to 2017 data from the U.S. Department of Agriculture (USDA), Americans consume about 130 lbs of caloric sweeteners per person each year.

Employ the following tips to help reduce your intake:

Read Nutrition Facts Labels

To cut sugar from your diet, reading ingredients labels on your food is key.

Of course, that’s easier said than done, as there are more than 50 names of sugar, according to the Academy of Nutrition and Dietetics.

When you read the ingredients list on your food packaging, you might not even see the word sugar! But ingredients such as high-fructose corn syrup (HFCS), cane sugar, corn syrup, and brown rice syrup are indeed the sweet thing you’re looking to limit, the organization points out.

There’s also the challenge of believing foods that seem innocent claims “all-natural” and “healthy” on their packaging (think: cereal, tomato sauce, and dips) don’t contain added sugar, when in reality, there’s a good chance they do if they come in a wrapper or a box. The fact of the matter is you won’t know what you’re putting into your body for sure unless you look at the label.

The good news is that in 2016, the Food and Drug Administration announced an updated Nutrition Facts label, which includes a line for added sugars, to make spotting the sweet stuff easier. While some manufacturers have already rolled out the new labels, U.S. companies have until 2020 to do so.

In the meantime, don’t let foods with added sugar dupe you into thinking they’re sugar free. “Know what’s in your food,” Lemond says.

RELATED: 7 Foods With More Sugar Than You Think

Avoid Packaged Foods and Reach for More Whole Foods

One of the best ways to cut sugar from your diet is to focus on noshing whole foods instead of packaged, processed foods, cookies, cake, candy, granola bars, and cereals.

Whole foods include fruits, veggies, whole grains, nuts, and seeds. Although your body may by now be primed to crave sugar, the more whole foods you eat, the more you’ll come to enjoy them.

“Your taste buds will adapt,” Lemond says.

Don’t Stress Over Natural Sugars in Dairy and Most Fruits

For most people, natural sugars found in whole foods aren’t something to worry about. Dairy products contain lactose, a natural sugar, but you also get essential nutrients calcium, vitamin D (when added), potassium, and magnesium.

wise, fruit is loaded with vitamins, minerals, polyphenols, and phytonutrients and are high in fiber and water, which promotes satiety, keeps you feeling fuller longer, and helping prevent weight gain.

“If it’s naturally occurring, you shouldn’t stress about the natural sugars that are included it in, because you’re getting other nutrition with it,” Lemond says.

Still, it is important to recognize that some fruits, papaya, pineapple, and mango, are higher in natural sugars than other types of fruit.

That’s not an issue for most people, but those with type 2 diabetes should be mindful of portion size with these kinds of fruits, due to their potential to spike blood sugar.

Fruits raspberries, apples, and oranges have a relatively lower risk of throwing blood sugar levels whack.

RELATED: The 8 Best Fruits for People With Type 2 Diabetes

Be Mindful of Your Entire Plate

Although fruit is part of a balanced diet, you shouldn’t overdo it either. The Dietary Guidelines for Americans recommend adults consume 2 cups of fruit a day. If you have insulin resistance or type 2 diabetes, though, be sure to should speak with your healthcare team about how much — and which types — of fruit you should consume, along with your overall diet.

At each meal, focus on building a healthy plate that includes quality, lean protein, poultry and fish, a moderate amount of healthy fats, avocado and olive oil, and foods that have naturally occurring fiber, green, leafy vegetables and whole grains.

Aim for foods that have 3 grams of fiber or more per serving. “All of that helps slow down the rate at which your body breaks down [carbs] and uses it for energy,” Lemond explains. “Focus on what to put on your plate instead of what to leave off your plate.

Following a Sustainable Low-Sugar Diet by Indulging Occasionally

Once the weight started to come off, Lisa embarked on an exercise plan. She started slow — first riding the stationary bike and then running up to 8 miles a day, five times a week, and she hired a trainer to keep her accountable. “Knowing that somebody was going to be checking in on me was an accountability that I hadn’t had before,” she says.

Lisa realized she also had to quit using food to deal with stress and instead find a new way to cope. “Thankfully, at this point I have been able to make exercise my stress reliever. If I go three days without going to work out in some form or fashion, I feel anxious,” she explains.

RELATED: 6 Great Exercises for People With Type 2 Diabetes

Although she would to get down to 150 lbs and put on more lean muscle mass, Lisa says balance is key, so she’ll make room for a few bites of cake at birthday parties here and there. “The biggest thing I’ve learned is that you’re far more capable of things in life than you give yourself credit for,” she says. “I have so much confidence in myself, I feel I could do anything.”

Source: https://www.everydayhealth.com/diet-nutrition/living-with/cutting-added-sugar-was-key-my-weight-loss/

Will Cutting Out Sugar REALLY Result in Weight Loss?

Fat loss plan that cuts out refined sugar

What happens when you eliminate sugar from your diet? For many of us, sugar is the primary source of empty calories in our daily diets, meaning it is pretty safe to assume that removing it from your daily diet could result in weight loss.

Before you decide it’s time to forgo your daily Coke or Mountain Dew, swear off cookies and cake forever, and even stop eating your favorite tuna sandwich on white bread, here’s the truth about whether or not saying goodbye to sugar will really result in weight loss.

In Simple Terms, The Answer is Yes

Although this may not be the answer you are looking for, it is true that you will lose weight simply by cutting out sugar. On the other hand, if you continue to eat sugar, your changes of gaining weight grow higher and higher.

The Science Behind It

When you eat sugar, your body automatically goes into overdrive producing insulin and pulling glucose into your cells and prompting your body to hold on to fat for future use. This, of course, causes weight gain. At the same time, the fructose found in sugar can only be metabolized by your liver.

Unfortunately, this is where it gets turned into fat and later secreted into the blood and distributed throughout your blood cells. These cells will become bigger and bigger, causing your body to secrete more leptin.

Over time your body will develop a resistance to leptin, blocking any sensations of fullness and causing you to eat more.

It is also worth noting that when you opt to take sugar your diet, you are also eliminating quite a bit of carbohydrates. The carbs you do consume will come from veggies, grains, legumes, and meat. Not only will this add to the weight you are losing by eliminating sugars, but it will also target excess fat that has accumulated in your abdomen.

All Those Empty Calories

The average person consumes around 42.5 teaspoons of sugar every day. This is an additional 680 calories that offer no nutritional value and do little more than sit there and accumulate.

For every 3,500 calories you consume, you gain 1 pound, which can happen quickly simply by consuming too many empty calories.

Instead, replace these sugary foods with something healthy and low in calories.

Say Goodbye to Processed Foods

Let’s face it. Many of the sugary sweet treats you love are highly processed, yet offer minimal nutritional value. When you eliminate sugar, you will have to incorporate more natural, unprocessed foods into your diet.

Not only are these foods much healthier, but they tend to have considerably less calories and fill you up faster.

Thanks to your decreased caloric consumption and less snacking due to being full, you can expect to lose even more weight.

Can You Really Stop Eating Sugar and Still Enjoy Food?

If you are thinking to yourself that there is no way you could possibly live without sugar, you just might be surprised. You can eliminate sugar from your diet and still be satisfied. You just have to know the best substitutes. Here are a few of your best options that are free of the chemicals you will find in manufactured sweeteners.

  • Applesauce: Plain, unsweetened applesauce is the perfect substitute for sugar in some of your favorite sweet treats. It can be used to make muffins, cakes, brownies, cookies, pancakes, and more.
  • Bananas: Bananas are ideal for sweetening up smoothies, baked goods, and even homemade ice cream and popsicles.
  • Agave syrup: Made from the nectar in the Blue Agave plant, agave syrup is often referred to as “honey water,” though it also has a bit of a caramel taste to it. In recipes, a ¾ cup of agave syrup is equal to the sweetness you get in 1 cup of sugar.
  • Stevia: A powdered extract of the South American stevia plant, stevia is an herb that is 200 to 300 times sweeter than sugar. It is frequently used to sweeten oatmeal, baked goods, and sugar free protein bars.
  • Molasses: Molasses is often used as a substitute for brown sugar when baking. It’s a great option when making gingerbread cookies.

Final Thoughts

If you’ve decided that it is time to quit eating sugar, you can expect to lose weight. But remember to not get complacent. It is important to always supplement with exercise. There are tons of fun workouts you can get into.

Set a trampoline in your backyard and get in a workout. Visit sites www.fitnessfinest.com for recommendations for trampolines. You can also get into Zumba, Yoga, or any other type of dance workout.

It’s really up to you! Just make sure it’s something you’ll enjoy so it won’t feel too much exercise.

What happens when you eliminate sugar from your diet? For many of us, sugar is the primary source of empty calories in our daily diets, meaning it is pretty safe to assume that removing it from your daily diet could result in weight loss.

Before you decide it’s time to forgo your daily Coke or Mountain Dew, swear off cookies and cake forever, and even stop eating your favorite tuna sandwich on white bread, here’s the truth about whether or not saying goodbye to sugar will really result in weight loss.

Source: https://oxygenyogaandfitness.com/blog/will-cutting-sugar-really-result-weight-loss/

5 Lessons Learned from Going Sugar-Free for 10 Days

Fat loss plan that cuts out refined sugar

The World Health Organization recommends that we consume less than 25 grams of added sugar per day, and the U.S.

Department of Agriculture (USDA) just updated their dietary guidelines to recommend people consume less than 10 percent of calories per day from added sugars.

Do you know how much added sugar the average American-myself included-actually consumes daily? Eighty-three grams, more than triple what our most esteemed health orgs suggest. Yikes.

As if weight gain and cavities weren't enough, high sugar intake has also been linked to diabetes, heart disease, and breast cancer-it's enough to scare anyone into taking a closer look at their diet. I consider myself a healthy eater.

I know to add protein or fiber to every meal, avoid processed foods, and eat my fruits and veggies. I don't have a candy or two-a-day soda addiction to kick to the curb, but a big part of my diet is flavored yogurts, pre-made sauces and dressings, and grains.

Spoiler alert: Those all contain sugar. So after reading about the USDA's new rules, I decided to challenge myself to go 10 days without sugar-including limiting my intake of honey, pure maple syrup, and other natural sweeteners.

(Check out these 8 Healthy Foods with Crazy-High Sugar Counts.)

But before I gave up the sweet stuff, I questioned what it would do to my body-would I crave it more than usual? Is there such a thing as a sugar detox? “There are many theories on sugar and addiction, but I don't think there's any concrete evidence proving that a person can be addicted to sugar,” says Marie Spano, R.D. and sports nutritionist for the Atlanta Hawks. She thinks the habitual intake and oh-so-good taste are actually what make it difficult to kick a sugar habit (see: The Science Behind Your Sweet Tooth). No one said this was going to be easy!

Lesson #1: Breakfast Without Sugar Is the Most Challenging Meal

My first attempt to eliminate sugar, breakfast, proved to be harder than I anticipated. My go-tos: yogurt with granola, avocado toast, or cereal all contained sugar.

Luckily, I drink my coffee black, so I didn't have to alter my morning infusion of caffeine too-that would have been unbearable. I knew bagel day at the weekly office meeting-which fell on day eight- would be a big test.

Bagels have both sugar and gluten, and in my mind, there is no acceptable substitute. Resisting this temptation was the toughest ordeal of the two weeks, but I held strong.

Sugar-free breakfast was an eye-opening experience. Before I even left my apartment, I was consuming more sugar than I even realized. (Do you know how much sugar you're consuming? These healthy bloggers thought they did.

) Gluten-free oatmeal made with unsweetened almond milk, cinnamon, and apple slices became my challenge breakfast of choice-by the end, I didn't even miss adding brown sugar! The challenge forced me to pre-plan to avoid a breakfast of convenience, but I ended up finding one that tastes good and is good for me.

Another bonus: It kept me full until lunch, yet I didn't feel bloated , ahem, a bagel tends to do.

Lesson #2: Meal Planning Is the Key to Any Successful Diet

Almost every Sunday, I meal plan and grocery shop for the week. The importance of this routine was never more apparent than during this challenge.

Even when I was tired, lazy, running late, I was able to stick with the challenge because of my prep work. (We've got 10 No-Sweat Meal Prep Tricks from Pros.) I also ended up eating a ton more vegetable servings.

Rather than starting with a grain, I planned meals around vegetables, then added in protein and healthy fats. My spiralizer got a lot of use!

But not eating many carbs throughout the challenge made me very tired every afternoon. I'm a solid five-days-a-week exerciser-usually a mix of running and bodyweight exercises. I'm not a morning person, so I typically work out when I get home from work.

During these 10 days, though, I could barely keep my eyes open long enough to make dinner and shower. My reps took more effort and my runs felt harder than usual. The dietary changes I made for the challenge may have cut my carbohydrate or caloric intake too low, explained Spano.

To prevent this, “replace sugar-containing foods with naturally sweet foods and increase total carbohydrates from starches and grains,” she suggests.

Lesson #3: Moderation Is Better Than Elimination

All wine has sugar. This fact was researched in-depth on day seven, when I was having a rough day and desperately wanted to go home to a glass of red. I did learn that while hard alcohols-gin, vodka, whiskey, and rum-don't have added sugar, mixers are loaded with the sweet stuff.

I always thought gin and tonics were a healthy option, but it turns out, 12 ounces of tonic water could have 32 grams of sugar-more than the daily recommended amount for adults. I did drink during the challenge, but opted for liquor on the rocks or mixed with club soda (which is sugar-free).

I'll admit, gin and club soda isn't as good as a gin and tonic, so I'm making the switch back. The occasional glass of wine, cupcake, or piece of chocolate is worth the added sugar to me. However, I will keep my consumption to a minimum-I'll just savor it that much more now.

(Can You Drink Alcohol and Still Lose Weight?)

Lesson #4: Sugar Is Added to Everything

Over the 10 days, I became very comfortable with a nutrition label and the numerous different terms for hidden sugar. Every single meal, snack, and drink had to be carefully vetted to ensure it met the requirements. The amount of sugar in sauces and dressings surprised me.

I bring salads to work almost every day for lunch, and two tablespoons of dressing alone could have 15 grams of sugar.

Makes you think twice about adding a little extra! (Should Added Sugar Appear On Food Labels?) But I was pleasantly surprised to learn prepared hummus doesn't contain added sugar, and when mixed with plain Greek yogurt, it's a great substitute for dressing.

I did avoid takeout and restaurants for the 10 days, because it's nearly impossible to know if sugar is added to dishes. This time period included Winter Storm Jonas, so if that doesn't show dedication, nothing will. But I'll fully admit this isn't a sustainable goal-10 days was definitely my max.

I missed Indian takeout! To avoid added sugar when eating out, “be very careful about sauces and dressings, including anything ketchup or BBQ based,” advises Spano. She suggests asking for sauces and dressing to be served on the side so you control the amount.

And choose oil and vinegar for salads instead of heavy sauces to avoid even more sugar.

Lesson #5: Eliminating Sugar is Not a Weight Loss Miracle

While the number on the scale didn't change after 10 days, the decrease in carbs did make my stomach appear flatter and more toned. My roommates even commented that I looked I lost weight. This phenomenon had more to do with fewer carbs and calories (see Lesson #2) than my lack of sugar.

“Many foods that contain sugar can cause bloating, including carbonated beverages, chewing gum, and candy-they all increase the amount of air we consume,” explains Spano. My toned stomach was probably a circumstance of the challenge, but not a direct result of less sugar. Either way, I'll celebrate small victories.

Cutting out sugar completely isn't a realistic permanent lifestyle change, but this challenge did reaffirm my goal to eat clean, nutrient-dense foods all year long-with the occasional splurge.

Spano suggests cutting down on your sugar intake on a permanent basis by “consuming fewer sauces with added sugar, looking for cereals that are low in sugar and high in fiber, and cutting down your consumption of candy, cookies, and other sweets.

” Easy enough! Now if you'll excuse me, a glass of wine is calling my name.

Source: https://www.shape.com/weight-loss/management/5-lessons-learned-going-sugar-free-10-days

Sugar Busters Diet Review: Does It Work for Weight Loss?

Fat loss plan that cuts out refined sugar
Written by Rachael Link, MS, RD on March 25, 2019

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The Sugar Busters Diet has gained widespread popularity over the past few decades.

a book published in 1995 by a group of physicians, the diet focuses on limiting refined carbs and added sugars while increasing lean proteins, healthy fats, and high-fiber fruits and veggies.

Although some dismiss it as little more than a fad diet, others claim the plan can increase weight loss, manage blood sugar levels, and support better heart health.

This article reviews the Sugar Busters Diet and whether it’s effective for weight loss.

rating score breakdown

  • Overall score: 4
  • Fast weight loss: 3.75
  • Long-term weight loss: 3.75
  • Easy to follow: 3.25
  • Nutrition quality: 4.25

BOTTOM LINE: The Sugar Busters Diet cuts out refined carbs and added sugars while encouraging certain fruits, veggies, whole grains, lean proteins, and healthy fats. Its principles may aid weight loss, though the diet itself hasn’t been studied.

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The Sugar Busters Diet is the theory that sugar is “toxic” and can cause weight gain by increasing levels of insulin — the hormone that transports sugar your bloodstream and into your cells.

Insulin is also responsible for regulating energy storage in your body. Chronically high levels of insulin have been associated with weight gain in many studies (1).

To minimize insulin levels, the plan focuses on cutting out foods with a high glycemic index (GI), which is a measure of how much and quickly a specific food causes blood sugar levels to rise (2).

In place of high-carb options pasta, white flour, and sweets, the diet encourages low-glycemic and fiber-rich foods, such as legumes, whole grains, healthy fats, and proteins.

Diet guidelines

The authors recommend limiting carbs to about 40% of your daily calories, with 30% coming from fat and 30% from protein.

Though the authors consider the diet a “correct carbohydrate lifestyle,” the macronutrient ratios may be defined as a mild low-carb diet by some sources (3).

The book also advises limiting saturated fats by opting for low-fat dairy products and lean cuts of meat.

Un other fad diets, the Sugar Busters Diet doesn’t require you to purchase pricey ingredients, special equipment, or expensive subscription plans. It’s also designed to be followed long term.

In addition, you don’t have to count calories, and it doesn’t place strict guidelines on how much physical activity you need to incorporate into your daily routine.

The diet recommends reducing refined carbs and processed foods that are high in calories and lacking in nutrients.

The authors claim that eating healthy, high-fiber ingredients can help stabilize blood sugar, decrease cholesterol levels, and manage your blood pressure.

summary

The Sugar Busters Diet limits foods with a high glycemic index and encourages eating low-glycemic, fiber-rich foods, such as legumes, whole grains, healthy fats, and proteins.

The Sugar Busters Diet doesn’t require you to count calories or track nutrients, but it does recommend reducing your consumption of refined carbs and added sugars.

Though research is limited, evidence suggests that this could be an effective strategy for weight loss.

For example, one study in 2,834 adults found that eating a higher amount of refined carbs was associated with increased belly fat, while eating more whole grains was linked to less belly fat (4).

Another large review of 32 studies showed that sugar-sweetened beverages were tied to increased weight gain in both adults and children (5).

On the other hand, eating more fiber can stabilize blood sugar levels and slow the emptying of your stomach to increase feelings of fullness, decrease calorie intake, and support weight loss (6, 7).

Many studies also find that low-carb, high-protein diets — such as the Sugar Busters Diet — are effective at decreasing hunger, increasing weight loss, and reducing body fat (8, 9, 10).

One 10-week study in 89 overweight and obese women compared the effects of a high-protein, high-fiber diet with a high-carb, low-fat diet (11).

Participants on the high-fiber, high-protein diet lost significantly more body weight and body fat than those on the high-carb, low-fat diet (11).

Therefore, the Sugar Busters Diet may help decrease appetite and reduce calorie intake to promote weight loss — though more research on the diet itself is needed.

summary

Reducing refined carbs and added sugars while increasing fiber intake may support weight loss. Some studies also show that low-carb, high-protein diets can promote weight loss and fat-burning.

In addition to supporting weight loss, the Sugar Busters Diet may be linked to several other health benefits as well.

Because it limits high-glycemic foods and refined carbs, it may help stabilize blood sugar levels and promote heart health.

In one 2-year study in 307 people, following a low-carb diet improved several heart disease risk factors.

Those on a low-carb diet experienced greater increases in HDL (good) cholesterol, as well as greater reductions in diastolic blood pressure (the bottom number), triglycerides, and LDL (bad) cholesterol than those on low-fat diets (10).

Another study found that a low-carb diet was more effective than a low-fat diet at reducing fasting blood sugar levels and hemoglobin A1C — a marker of long-term blood sugar control — in people with type 2 diabetes (12).

Additionally, cutting out added sugars can reduce inflammation in your body. Chronic inflammation has been linked to the onset and progression of many conditions, including heart disease, certain cancers, and obesity (13).

Other benefits of the Sugar Busters Diet are that it requires minimal nutrition knowledge, is easy to follow, and doesn’t have complicated rules or regulations.

This makes it a good choice for those looking to lose weight and improve their health without investing in expensive diet products or calculating calories and macronutrients.

summary

In addition to promoting weight loss, the Sugar Busters Diet may also help regulate blood sugar levels, promote heart health, and reduce inflammation.

The Sugar Busters Diet relies heavily on restricting specific foods, including some that may contain important vitamins and minerals, such as certain types of fruit or starchy vegetables.

Instead of emphasizing a healthy, well-rounded diet, the Sugar Busters Diet also tends to label foods as “good” or “bad,” which could contribute to the development of unhealthy eating behaviors.

Additionally, while decreasing added sugars and refined carbs can improve overall health, completely cutting sugary foods your diet long term may be difficult for many and could contribute to cravings (14, 15, 16).

The diet also encourages the use of sugar substitutes, such as aspartame, saccharin, and sucralose.

While these popular sweeteners have been approved for use by the Food and Drug Administration (FDA), research suggests that they may cause adverse health effects (17, 18, 19, 20).

For example, artificial sweeteners may negatively impact blood sugar regulation, appetite, and body weight, and may even have harmful effects on the healthy bacteria in your gut (21).

Furthermore, the Sugar Busters Diet doesn’t provide specific guidelines for other key factors that are integral to a healthy lifestyle, such as portion sizes or physical activity.

Therefore, while the diet may be effective for short-term weight loss, it should be paired with other lifestyle changes and behavioral modifications for long-term success.

summary

The Sugar Busters Diet cuts out many foods that contain important nutrients, it doesn’t address other lifestyle factors — such as exercise — and may be overly restrictive, potentially fostering unhealthy eating behaviors.

The Sugar Busters Diet encourages eating low-glycemic fruits, as well as fiber-rich foods whole grains and veggies.

Lean proteins, healthy fats, and low-fat, sugar-free dairy products are also permitted.

The diet recommends the following foods:

  • Fruits: apples, oranges, strawberries, blackberries, raspberries, peaches, watermelon, etc.
  • Vegetables: asparagus, broccoli, cauliflower, sweet potatoes, tomatoes, etc.
  • Whole grains: oats, brown rice, barley, buckwheat, couscous, etc.
  • Proteins: lean meats, poultry, seafood, eggs, legumes
  • Dairy products: low-fat or fat-free milk, cheese, and yogurt without added sugar
  • Fats: nuts, seeds, olive oil, vegetable oils, etc.
  • Sugar substitutes: stevia, sucralose, saccharin, aspartame, etc.
  • Alcohol: red wine (in moderation)

summary

The Sugar Busters Diet allows low-glycemic fruits, vegetables, whole grains, proteins, healthy fats, sugar substitutes, and low-fat dairy products without added sugar.

On the Sugar Busters Diet, high-glycemic fruits, starchy vegetables, and refined grains should be avoided.

Processed foods, sugar-sweetened beverages, and sweeteners sugar, honey, and syrup should also be excluded.

Foods you should limit include:

  • High-glycemic fruits: pineapples, ripe bananas, mangoes, kiwis, dried fruit, etc.
  • Starchy vegetables: potatoes, corn, plantains, peas, parsnips, etc.
  • Refined grains: white bread, pasta, white rice, and white-flour products
  • Processed foods: crackers, chips, prepackaged snacks, fast food, etc.
  • Sweeteners: sugar, honey, syrup, agave, etc.
  • Sugary foods: ice cream, candy, cookies, cakes, etc.
  • Sugar-sweetened beverages: soda, sports drinks, sweet tea, fruit juice, etc.
  • Alcohol: beer and sugary mixed drinks

summary

High-glycemic fruits, starchy vegetables, refined grains, processed and sugary foods, sweeteners, and sugar-sweetened beverages should all be avoided on the Sugar Busters Diet.

Apart from limiting certain foods, the Sugar Busters Diet is very flexible and easy to follow.

Here’s a 3-day sample menu for the Sugar Busters Diet:

Day 1

  • Breakfast: vegetable omelet with peppers, onions, broccoli, and tomatoes
  • Lunch: grilled chicken with roasted asparagus and brown rice
  • Dinner: zucchini noodles with chicken meatballs and marinara sauce
  • Snacks: celery sticks with hummus, apple slices, and a handful of almonds

Day 2

  • Breakfast: almond milk smoothie with whey protein, spinach, and strawberries
  • Lunch: baked salmon with sweet potato wedges and a side salad
  • Dinner: Greek salad with grilled chicken, spinach, low-fat feta, tomatoes, olives, onions, cucumbers, and olive oil
  • Snacks: garlic roasted chickpeas, hard-boiled egg, and sliced pear

Day 3

  • Breakfast: oatmeal with cinnamon and plain, low-fat yogurt with berries
  • Lunch: stuffed bell pepper with turkey, quinoa, onions, tomatoes, garlic, and low-fat cheese
  • Dinner: stir-fry with beef, broccoli, peppers, cabbage, and onions
  • Snacks: kale chips, sliced peach, and low-fat cottage cheese

summary

A sample menu for the Sugar Busters Diet includes a good assortment of low-glycemic fruits, vegetables, whole grains, healthy fats, and lean proteins.

The Sugar Busters Diet cuts out refined carbs and added sugars while encouraging certain fruits, veggies, whole grains, lean proteins, and healthy fats.

Its principles have been shown to aid weight loss, blood sugar control, and heart health, but the diet itself hasn’t been studied.

If you want to give the diet a try, it’s best to pair it with other lifestyle changes and behavioral modifications to maximize its potential impact on long-term weight loss and overall health.

Source: https://www.healthline.com/nutrition/sugar-busters-diet

How to Cut Out Sugar | Is Sugar Bad for You?

Fat loss plan that cuts out refined sugar

Despite what most people think, I—an avid runner and nutrition writer—can’t just eat whatever I want.

I still need to fuel my body and my miles with whole foods, good fats, fruits and veggies, and make sure I’m not eating more than I’m burning.

But I’d been hearing a lot about the no-sugar craze and some talk about if sugar is really bad for you, and it got me thinking about my diet. The truth is: I have an insane sweet tooth. I eat ice cream every day.

I even held a taste test at Runner’s World once. So if anyone could stand to cut back on sugar, I figured it was me. I gave myself 30 days to see what would happen.

But it wasn’t all or nothing—I made a few guidelines on how to cut out sugar from my diet:

No Refined Sugars

Natural sugars, on the other hand, were fine. I would not cut out fruits, and I would still be able to sweeten my (full fat!) plain yogurt with a little bit of honey, for example.

No More Than 8 Grams per Day

My go-to breakfast is the aforementioned yogurt with granola, so I looked for stuff that contained fewer than eight grams of added sugar. If I’m being honest, I made that number up: I’m not a registered dietitian (although I work with them quite a bit). But 8 grams seems an appropriate amount of sugar, especially if it’s mostly natural.

Finding a granola with so little sugar turned out to be difficult so I ended up making my own and adding a little bit of honey for sweetness.

I Could Still Have Fun

This was about cutting back, not depriving myself and feeling miserable, so if something came up (a work birthday party, a nice dinner with dessert), I wouldn’t turn it down. Besides, I’ve learned over the years that it’s easier to form good habits if you’re not so strict with yourself. A total sugar deprivation probably would have lasted until day two. Okay, okay, day 1.5.

Through the experiment, I learned a lot of things—most of which were surprising. Here are the top takeaways my experience.

1. I felt lighter—at first.

As you might expect, I felt great for the first few days. The key word there is “felt.” A couple of days wasn’t long enough for the change to have had a physical effect or move the needle on the scale.

Maybe it would have if I’d been eating nothing but fast food for three meals a day. But I had gotten so excited at the prospect of cutting back on my sweet tooth that it boosted my motivation.

At the end of the 30 days, however, I didn’t end up feeling any different.

2. I uncovered a different kind of willpower.

I don’t feel I lack in the willpower department—I’ve run seven marathons, and I’ve prepared for all of them. I’m not scared of putting in hard work, whether it’s 90 degrees out or in the single digits.

But when it comes to my sweet tooth, all bets are off. During Passover, for instance, I won’t touch a crumb of chametz (wheat, corn, rice, beans) because it’s not allowed.

But in general, I just can’t say no to a few scoops of ice cream.

This experiment helped me see that I could turn down that 2 p.m. bite of dark chocolate or the nightly bowl of frozen awesomeness, and that did feel good.

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3. My skin broke out

You hear stories of people cutting out sugar (or some other “bad” thing), and their skin glows or their hair becomes silky. This did not happen to me. In fact, I broke out in chin acne.

To be fair, I’ve been struggling with acne on and off for a while, so my dietary change may not actually have been the cause, but it happened within a week of cutting out most sugar so I’m noting it here.

4. I ate more fruit and nuts.

I love fruit. I’m getting better at eating veggies (thanks to my local CSA!). But in order to satisfy my sweet tooth, I turned to fruit.

I noticed I was feeling so much fuller due to the fiber content (something I often write about, but it’s always nice to be validated firsthand). Organic cashews (unsalted, roasted) became my staple snack.

High in fat, yes, but filling, tasty, and easy to munch on.

5. Sugar is in EVERYTHING.

No, seriously. I thought I knew this when I read this article on deceptively sweet health food. “Hidden sugars” blah, blah. But no, really. Sugar is in everything. (So is gluten, actually.) I learned to read nutrition labels even closer than I had been, which helped me make healthier choices. And that’s a habit I can take with me beyond this month-long experiment.

6. I got creative.

Making a homemade granola is just one example. I realized something my friend has been saying forever: It’s best to just make things yourself. I love making cookies, but they’re packed with sugar.

So I took one of my favorite recipes and tweaked it to make it a little healthier. Instead of Nutella, which I normally add to my oatmeal (along with protein-packed peanut butter), I made an avocado-based chocolate spread, sweetened with honey.

And for better or worse, I took a few bites of that in place of my ice cream.

7. I actually eat pretty well.

I’m not going to lie. I thought that by dialing back my sugar the weight would fall off and I’d be at my lean and mean racing weight. You’ve read how that happens, right? But I didn’t lose weight. I didn’t gain weight either.

I realized that, despite my sweet tooth and my nightly bowl (okay, okay, scoops straight from the carton) of ice cream, I eat well and don’t have much to “cut out.” Sure, if I wanted to shed ten pounds and get to some elusive race weight, I could probably do it.

But I’d have seriously sacrifice by cutting out all sweets and dialing back my caloric intake, which during marathon season, may not be as high as it should be anyway. So, chalk one up for me, for eating a pretty balanced diet and performing pretty well on the road.

Over the years I’ve learned that depriving yourself of certain foods or food groups is the worst thing you can do to your mind and body. I used to cut out carbs. I couldn’t maintain a healthy weight. I was miserable. Once I started eating everything in moderation, my weight stabilized; I was happier; and I stopped feeling I was missing out on things.

Where am I now, you might ask? I’m not as strict as I was during that month-long period. But I am more mindful—or I try to be. I read the labels closely. I ask myself if I really need that square (or two) of chocolate that has (somehow!) made its way onto my desk. I try to limit the amount of ice cream in my freezer. And of course, I run a lot.

No, I can’t eat whatever I want, but a sweet treat tastes even sweeter after a good workout.

Source: https://www.runnersworld.com/nutrition-weight-loss/a20816645/7-things-that-happened-when-i-cut-out-sugar-for-a-month/