So, the theory used to be eating fat makes you fat. Now, the science supports what really makes you fat, it’s sugar. And you need to eat healthy fats to keep your body healthy.
There are several factors that contribute to weight gain and fat storage such as processed foods, stress, thyroid, and over consumption of refined carbs and sugars.
When you look at the increase of processed foods that followed the low fat theory, they had to add lots of sugar and salt to make up for the lack of fat. Remember, fat adds flavor so in order to make foods taste good, they had to be loaded with sugars.
When I recommend healthy fats, that means choosing fat from natural sources. Laboratory created transfats such as partially hydrogenated oils should never be consumed.
When it comes to sugar, our bodies have evolved to have a preference for sweet food. Our early ancestors used sweet vs. bitterness to indicate safe vs. toxic foods. Mother nature made it relatively difficult to access sweet foods other than fruit. Other forms of sweetness require processing mostly with some form of machinery.
So, why is too much sugar a problem?
To begin with, sugar is void of nutrients. It also inhibits absorption of nutrients that your body needs to thrive. When you start your day with coffee and a muffin, your body is going to release insulin to break down the sugary food and you’ve gotten no real nutrients. Once your body sees that you’ve got enough sugar for fuel, it will store the rest as fat, especially around the middle. Then you’ll be starving again within in hour and you end up being in a sugar burning loop.
The most important thing to remember is that processed food sugar is not the same as whole food sugar such as an apple.
When you eat an apple, you get the natural sugar, but you also get fiber and antioxidant which contribute to your health.
Check out this list of foods that contain excess sugar:
Ketchup and other condiments
Bread, even whole wheat
Gluten-free snacks
Crackers, even rice crackers
Salad dressing
Snack bars
Energy drinks
Almost all canned and jarred foods and soups
Flavored yogurt
Refined flour, which processes in the body the same way as sugar
So where do you start with reducing sugar?
1. Drink more water.
Often hunger and cravings can really be dehydration. One simple way to add more water to your day is just have a glass after each meal and start your day with warm lemon water.
2. Use only natural sweeteners when needed.
Always avoid artificial sweeteners. Choose a natural sweetener that comes with some vitamins and minerals, like raw local honey or maple syrup. Dr. Libby Weaver has a great cookbook using fruit to make desserts. It’s called “Sweet Food Story.” I have it and will share recipes in the future.
3. Eat 3 meals a day that contain fats and protein.
Start your day with at least 20grams of protein for breakfast. Eat lunch and dinner and never skip a meal. If you can’t make it to a meal without a snack, make sure the snack has protein. If you snack throughout the day, you’ll just be burning sugar rather than your fat stores.
4. If you want to have a sugar dessert eat right after a balanced meal.
Sometimes you might want to enjoy a dessert or a piece of dark chocolate. If you do, make it small and eat it directly following your meal. That way it won’t spike your blood sugar levels and you should be rather full so the portion can be small.
Ready to get off sugar and get your body burning fat?
Check out my Clear the Way program and register today.
Want to curb your sugar cravings but having a hard time doing it? Have you tried doing everything but still end up giving in to sweet temptations? Want to lose that excess weight due to sugar?
