11/15/2017 0 Comments Cut Sugar Out Diet Lose WeightHow to Eat Sugar to Lose Weight. As it turns out, how the sweet stuff affects your weight has a lot to do with what sugar- laden foods you eat, when you eat them, and what you pair them with, says dietician Georgie Fear, R. D., author of Lean Habits for Lifelong Weight Loss. 7 Things That Happened When I Cut out Sugar for a Month RW’s nutrition editor tamed her sweet tooth for 30 days. Here are her takeaways. By Heather Mayer Irvine. Should You Cut Out Fruit If You’re Trying to Lose Weight? Here’s the truth about the Mother Nature’s sweet stuff and your waistline By Chris Mohr, Ph.D., R.D. Want to Lose Weight Fast? Cut Out Soda from Your Diet. What is the Sugar Busters diet? As the name suggests, the Sugar Busters Diet involves cutting out added sugars, and foods with more than 3g of sugar per serving, with. How does sugar affect our health? Most of us eat too much sugar. Find out why, and how you can cut down. So instead of forcing yourself through sugar withdrawals, adopt these sane, totally doable strategies to eat the sweet stuff and actually lose weight at the same time. Opt for Natural Sugars Over Added Ones. One type of sugar isn't necessarily better than another, but there's definitely a difference in the foods containing natural or added sugars, says Fear. Case in point: A sugary banana comes with a lot more good- for- you nutrients—and less calories, saturated fat, and trans fat—than a glazed donut. And guess what? One banana actually packs more grams of sugar than that donut. What’s more, foods that contain natural sugars usually have other nutrients, such as fiber (as is true with bananas), protein, and healthy fats, she says. Keep reading to find out why this is so important—and instead of focusing on the sugar content of those sweet foods, think about the food’s overall nutritional value, says Fear. RELATED: 8 Easy Ways to Cut Back on Added Sugar. Eat Sugar Alongside Fiber, Protein, and Healthy Fats“I always tell clients to balance their carb and sugar intake with protein, fiber, and . All three of these nutrients slow the absorption of sugar into your bloodstream, which decreases the spike and crash in your blood sugar and your energy levels, she says. That means you won't feel weak, shaky, or hangry 3. And those nasty sugar highs and unavoidable crashes don't just suck at 3 p. In the long term, blood- sugar spikes can contribute to inflammation, insulin resistance, and weight gain, says Florida- based nutritionist Jaime Mass, R. D. Besides keeping your energy levels steady, fiber, protein, and fats all help you feel much more satisfied after eating something super sweet, says Fear. This is especially helpful when your weight- loss game is strong but you suddenly come face to face with cake. By eating a small slice with a belly full of foods rich in those nutrients, it's way easier to stop after one slice, she says. Eat High- Sugar Foods Around Your Workouts. While working out isn’t an excuse to shovel cupcakes into your mouth before and after the gym (a girl can only dream), exercise can help your body get rid of that excess sugar, says Mass. Researchers from Syracuse University found that completing a single weight- training session reduced the effects of sugary meals on women’s blood- sugar levels by 1. Noshing on sugars from refined carbohydrates, like white bread and pasta, can also give your exercise routine a boost, says Fear. Those added sugars provide energy to help you hit your workouts hard—as you do when you're trying to drop pounds. RELATED: The 9 Must- Know Rules of Carbo- Loading. Keep Sugar Away from Your Coffee. This might be hard to hear, but coffee and donuts are not a match made in heaven. Apparently, the caffeine in your coffee can inhibit your body's ability to process the sugar in your glazed breakfast. In one study published in the American Journal of Clinical Nutrition, Canadian researchers found that when men consumed one to two cups of regular coffee an hour before a sugary meal, their blood sugar shot up 1. The researchers suggest that caffeine causes your body's cells to be less responsive to insulin, causing short- term insulin resistance, says Fear. Load Up On Cinnamon. Whether you're whipping up cookies or oatmeal, sprinkling some cinnamon on sugar- laden foods can help keep food comas and subsequent snacking at bay, says Mass. What’s more, a study published in the Journal of Medicinal Food concluded that eating cinnamon on any type of food, including sugary ones, helps lower the amount of sugar in your blood after you haven't eaten in a while. And that can help you lose weight because because you'll fend off insulin resistance, which can make you put on extra pounds.
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