The New Year is just around the corner and while most of us breathe a sigh of relief that 2020 will finally be over in a few weeks, it is also the right time to make resolutions. If you’re someone trying to lose extra weight and get fit and want to make this a part of your New Year’s resolution, along with a healthy diet in the Rati Beauty app, it’s time to make plans to include sugar as too reduce well. Added sugar is probably the biggest hurdle in a person’s weight loss and that’s because they make it easier to gain weight in a variety of ways. It sharpens the hormone insulin, which not only regulates blood sugar, but also triggers fat storage. In addition, sugar also triggers inflammation in the body and carries the risk of developing life-threatening disorders. If you think about it enough, giving up sugar can be the easiest and most difficult way to lose weight. All sugars, regardless of whether they come from natural or added sources, increase the insulin response and can lead to potential weight gain. However, natural sugars are bundled with essential vitamins, minerals, fiber, and antioxidants and will not greatly increase insulin while being white.Sugars or refined sugars are the biggest culprit when it comes to adding calories for no nutritional benefit. Ice cream, candy, chocolates, cakes, cupcakes are some obvious culprits, but some “safe” and “healthy” foods can also be high in sugar and creep into our daily diet without us even realizing it. Since sugar is addictive in nature and triggers the pleasure center in our brain, it will take a lot of willpower to get rid of it completely and it would be a better idea to eliminate these sources of added sugar one at a time. Sugar is added in large amounts in processed foods to make it palatable, appeal to the taste buds, and addictive to the palate. Think about it, carbohydrates are not your enemy, sugar is! In addition to clearing the skin and reducing the risk of life-threatening diseases, you can also lose tons of weight just by cutting out sugar. You would be surprised how much weight you can lose just by cutting out the extra sugar. According to WHO nutritional guidelines, a maximum of 12 teaspoons of sugar (in all forms, natural and added) can be consumed daily, but most of us consume far more than that, and much of it comes from added sugar with no nutritional benefit attached at. That is why in this post we have detailed how to reduce added sugar to lose weight.
Why Is Sugar Not Good For Weight Loss?
Excess sugar triggers many undesirable chemical effects such as headaches, hormonal changes, insulin resistance, type 2 diabetes, and obesity. When there is too much sugar in your blood, your body converts excess sugar into glycogen, or fat. Refined sugar is insanely high in calories and has no nutritional value for the body. These calories are known as “empty calories” because they hardly supply the cells with vitamins or minerals. Refined sugar is added with various names such as sucrose, disaccharide, glucose, and fructose in jams, coals, carbonated beverages, muffins, cookies, biscuits, breads, cakes, etc., to name a few in processed foods. Refined / added sugar can cause the body’s blood sugar to rise quickly, and then the “feel good” factor kicks in, but then the drop in blood sugar level after the first rise will use up your energy. The biggest problem is when the body converts the excess sugar into fat and stores it around the abdomen, under the skin, and around the organs. This is exactly what leads to weight gain, and this is where the importance of reducing sugar comes in if you are serious about losing weight.
How To Reduce Added Sugar To Lose Weight?
As we mentioned earlier, the biggest benefit of reducing added sugar is weight loss! Insulin is a hormone that regulates blood sugar levels in the body, but it’s also a fat storage hormone that helps the body store fat primarily in the stomach area. If you go on without sugar for 15 days, along with regular exercise and diet, you can experience significant weight loss. Even if you add just a spoon or two of white sugar to your tea or coffee, studies show that a person can consume an average of up to 20 teaspoons per day from other sources! If this amount of sugar is included in your diet on a daily basis, you are at high risk of developing insulin resistance, type 2 diabetes, heart disease and, of course, obesity. So we’re going to tell you how sneaky sugar gets into your food, and how to cut down sneaky added sugars to help you lose weight. It is important to identify the sources of unnecessary sugar in your diet and how to cut them out.
Extra sugar is found in cupcakes, candy, chocolates, etc., but sugar is not always presented in its simple form in processed foods. It is extremely important to check the ingredients list of the packaged foods to find out how much extra sugar to add. Look for these names in the ingredients list. Here are some common foods you can find hidden sugars in:
1. Breads including multigrain bread.
2. Tomato sauce / ketchup.
3. Flavored yogurt
4. Peanut butter
5. Granola bars
6. Packaged cereals
7. Candied fruits
8. Canned fruits
9. Salad dressings
10. Fruit juices
11. Diet soda
12. Energy drinks
13. Protein bar
14. Sweet honey popcorn
15. Cheese crackers
16. Soft drinks
17. Flavored coffee beverages
18. Low fat food
How to Reduce Sneaky Added Sugar:
1. Avoid “low-fat” and “fat-free” processed foods: When fat is stripped out of foods, they are usually bland and tasteless. To appeal to consumer taste buds, companies add loads of sugars, refined carbohydrates, salt, emulsifiers, and thickeners that add a high amount of calories to the body. Such a tendency defeats the whole purpose of actually going “low fat” in order to lose weight. Most of the foods marketed as “low-fat” and “fat-free” replace the fat with high levels of sugar that is stored as fat in the body, especially around the waist, leading to belly fat. A conscious low-fat diet also means that you are not providing the body with fat-soluble vitamins like A, D, E, and K. So choose healthy fats instead of “fat-free and low-fat” foods.
2. Choose Items That Have “No Added Sugar” written on it: When shopping for groceries, make a conscious effort to look for items that have “No added sugar” on it. These usually only have sugar in its natural form.
3. Reject canned fruit: Fruits dipped in sugary syrup are not healthy at all, can even be harmful to health and quickly accumulate calories. Plus, they no longer carry the nutritional value so avoid them entirely.
4. Read the ingredients list: If sugar is second or third on the ingredients list (sucrose, disaccharide, glucose, and fructose are some commonly used names), don’t add it to your cart.
5. Chew on Fennel Seeds: When sugar cravings hit hard, chew on fennel seeds, which can not only curb sweet cravings but also curb appetite and reduce puffiness.
6. Don’t Eat From Packaged Cereal Boxes: Although it looks like a healthy breakfast, some of the packaged cereal boxes are the most unhealthy breakfast options to start your day with as they are high in sugar in various forms. this will increase your insulin and cause hunger pangs throughout the day. Start your day with a traditional Indian breakfast like Idli, Dosa, Poha, Paratha to start your day healthy.
7. Make Your Own Ketchup: French fries and ketchup are a match made in food heaven, but then they’re full of calories, and we’re looking at store-bought ketchup here, which can contain up to 4g of sugar per tablespoon a higher amount of sodium. Make your own tomato ketchup and make sure you don’t add any extra sugar.
9. Brew Your Own Coffee: Ready-made coffee beverages can seem like a great morning to start your day. However, with the amount of added sugar in just one cup of pre-made coffee, they’re a surefire way to gain weight.
10. Buy peanut butter with no added sugar: Peanut butter is undoubtedly a healthy option, but only if it contains the sugar with no added sugar. The safest way to get a good amount of protein without the added sugar is to roast the peanuts and make your own butter!
11. Flavored oats are not the same as whole oats: Many of us don’t find oats appetizing, so many companies add sugar, sodium, and other flavorings to make them more palatable. Go for plain oats and make them tasty by adding fresh fruits, nuts, and seeds.
12. Cook Your Own Food: It’s easy to order outside food, but to appeal to the palate, the foods available at most restaurants add lots of sugar and other high-calorie flavors. Meal preparation and delicious diet foods at home. Follow Rati Beauty’s weekly diets in the app for more information.
13. Reject energy and sweetened drinks: they contain the highest amount of added sugar. So stay away from them.
15. Choose cereal and protein bars with caution: most of the time they are filled with unnecessarily added sugars and contain hidden sugars.
A word on artificial sweeteners: As more research is conducted into artificial sweeteners, many, and not all, of the sweeteners have been linked to weight gain. So just stick to healthy sugar substitutes like these.
Why sugar is fattening
30 Daily Foods That Contain Sugar