We have had discussions on health and weight loss. Some informative discussions to say the least.
One item that generally comes up is cutting out sugar, especially white refined sugar.
Folks have stated that they have cut out sugar and have had big weight loss. I suspect that it is more than cutting out sugar to get the results claimed. However, I'm certain cutting out refined sugar is important.
So the question is just how much sugar are people eating? Example - I have two cups of coffee every morning. I use one level teaspoon per cup. I rarely drink soda - say two cans/glasses per month and most of the time sugar free. So my sugar intake is small. Of course there are "hidden" sugars in foods. Is that considered, in the health world, a small amount of sugar consumption?
It’s all moderation for me. I don’t mind consuming some sugar since I have a low fat, low sodium diet.
Try Sweetleaf Stevie in stead
Try Sweetleaf Stevie in stead
I think you meant coffee.
Reduce your sugar intake as much as possible. Stop drinking juice.
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I started 2 years ago to get in better shape. I've lost 60 lbs. slow and steady. One of the daily changes to my diet was to add a salad for a meal replacement. I buy Ken's Steak House dressings just because my first name is Ken. When I first made the dietary change, I used a few dressings just to change up the flavor. I was still eating a salad so I thought I was good. Then I started reading the labels. Now, I only use the Ken's Northern Italian Lite dressing.
If you like Ken 's Italian, mix olive oil, vinegar and greek seasoning together and it will taste very similar. You can even use variations of the vinegar. I'll use red wine sometimes, Apple sometimes and Rice vinegar sometimes.
If you like the Northern Italian Ken's add Romano or Parm to the standard Italian recipe.
I haven't bought store dressing outside of Ranch or Blue Cheese in years, and I only have those on hand for company or if we serve wings.
So if you cut out that tsp of sugar in your coffee you are eliminating 4.2 grams of carbs. That's a plus except if you substitute a glass of orange juice for your coffee since that has 26 grams of carbs. And that sliced banana in your cereal has 27 grams of carbs. And don't get me started about carbs in breakfast cereals.
Wanna be a food expert? Look up the carbs in the foods you eat. It's easy to do.
Stevia is good. I used to take Splendas in my coffee, but then it came out that that's also bad for you.
Stevia is good. I used to take Splendas in my coffee, but then it came out that that's also bad for you.
I’m guessing we will hear the same for Stevia as well.
IMO, cutting out sugar is great but “replacing” the sugar can be worse. How much weight can anyone possibly want to lose to risk what all the replacements can do to the body?
If you can’t cut out sugar completely just reduce it as much as you can without substitutes and increase time spent working out.
Drink pedialyte instead. Far fewer sugar (I believe less than half) and more electrolytes.
Cauliflower rice is excellent.
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my low carb diet about 5 weeks ago. I had been drinking Gatorade while playing pickleball until I noticed the amount of sugar in it. Went back to cauliflower "mashed potatoes", which is pretty good, and will soon try cauliflower "rice" which a friend recommended. Just pulled my first keto rolls out of the oven, made with almond flour and psyllium. Tasted a small piece- they look like pumpernickle, taste a little like rye, but they've got a spongier texture than grain rolls. Still, it's not bad and would probably be better with food.
Drink pedialyte instead. Far fewer sugar (I believe less than half) and more electrolytes.
Cauliflower rice is excellent.
Better yet get a powdered electrolyte supplement like this (goes a long way in helping avoid the low carb "flu").
New Ultima Hydrating Electrolyte Powder, Orange, 90 Servings - ( New Window )
CALORIE are all that counts.
If you wanna get cute, go 30-40% protein, fill the rest out in carbs and Fat.
Sugar is awful stuff, but if your goal is weight loss then eliminating sugar won't be nearly enough on its own.
At the end of the day it's your metabolic rate and total calories consumed daily and weekly.
That's all she wrote
Sucralose, Asphartame and other? Nasty nasty stuff that fucks all of us differently.
Sugar alcohols are safe in moderation imo
And stevia? Imo it's safest, but I try to only consume if if it's in a protein bar or powder
I'd like to get that total below 100 but I still drink a decent amount of lightly sweetened tea (about 40-60 grams a day here)
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my low carb diet about 5 weeks ago. I had been drinking Gatorade while playing pickleball until I noticed the amount of sugar in it. Went back to cauliflower "mashed potatoes", which is pretty good, and will soon try cauliflower "rice" which a friend recommended. Just pulled my first keto rolls out of the oven, made with almond flour and psyllium. Tasted a small piece- they look like pumpernickle, taste a little like rye, but they've got a spongier texture than grain rolls. Still, it's not bad and would probably be better with food.
Drink pedialyte instead. Far fewer sugar (I believe less than half) and more electrolytes.
Cauliflower rice is excellent.
thanks, I'll take a look at it
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In comment 14014221 Bill in UT said:
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my low carb diet about 5 weeks ago. I had been drinking Gatorade while playing pickleball until I noticed the amount of sugar in it. Went back to cauliflower "mashed potatoes", which is pretty good, and will soon try cauliflower "rice" which a friend recommended. Just pulled my first keto rolls out of the oven, made with almond flour and psyllium. Tasted a small piece- they look like pumpernickle, taste a little like rye, but they've got a spongier texture than grain rolls. Still, it's not bad and would probably be better with food.
Drink pedialyte instead. Far fewer sugar (I believe less than half) and more electrolytes.
Cauliflower rice is excellent.
thanks, I'll take a look at it
Trader Joe's makes some great options (fresh, frozen and stir fry)
I'd like to get that total below 100 but I still drink a decent amount of lightly sweetened tea (about 40-60 grams a day here)
Wow, a low carb diet would generally be under 100 gms/day total carbs, so that's a lot from just sugar. Even though I haven't seen real proof of harmful effects, there is so much stuff out there about artificial sweeteners/diet drinks actually contributing to obesity, I'm doing my best to shy away from them all.
As far as weight loss, 3500 calories add up to a pound of bodyweight. It's not totally that simplistic, but add fewer calories taken in to calories burned through extra exercise, and that's how much weight you should be losing.
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In comment 14014263 giants#1 said:
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In comment 14014221 Bill in UT said:
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my low carb diet about 5 weeks ago. I had been drinking Gatorade while playing pickleball until I noticed the amount of sugar in it. Went back to cauliflower "mashed potatoes", which is pretty good, and will soon try cauliflower "rice" which a friend recommended. Just pulled my first keto rolls out of the oven, made with almond flour and psyllium. Tasted a small piece- they look like pumpernickle, taste a little like rye, but they've got a spongier texture than grain rolls. Still, it's not bad and would probably be better with food.
Drink pedialyte instead. Far fewer sugar (I believe less than half) and more electrolytes.
Cauliflower rice is excellent.
thanks, I'll take a look at it
Trader Joe's makes some great options (fresh, frozen and stir fry)
Thanks, yeah my friend had a bag of frozen Trader Joe's. I'm a make at home guy, so I'm gonna go that route first.
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Sugar per day total in all my drinks/food
I'd like to get that total below 100 but I still drink a decent amount of lightly sweetened tea (about 40-60 grams a day here)
Wow, a low carb diet would generally be under 100 gms/day total carbs, so that's a lot from just sugar. Even though I haven't seen real proof of harmful effects, there is so much stuff out there about artificial sweeteners/diet drinks actually contributing to obesity, I'm doing my best to shy away from them all.
As far as weight loss, 3500 calories add up to a pound of bodyweight. It's not totally that simplistic, but add fewer calories taken in to calories burned through extra exercise, and that's how much weight you should be losing.
If you're talking Keto that's still even way to much. Ideally you want to be under 25 net carbs a day, MAX 50.
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In comment 14014323 Bill in UT said:
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In comment 14014263 giants#1 said:
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In comment 14014221 Bill in UT said:
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my low carb diet about 5 weeks ago. I had been drinking Gatorade while playing pickleball until I noticed the amount of sugar in it. Went back to cauliflower "mashed potatoes", which is pretty good, and will soon try cauliflower "rice" which a friend recommended. Just pulled my first keto rolls out of the oven, made with almond flour and psyllium. Tasted a small piece- they look like pumpernickle, taste a little like rye, but they've got a spongier texture than grain rolls. Still, it's not bad and would probably be better with food.
Drink pedialyte instead. Far fewer sugar (I believe less than half) and more electrolytes.
Cauliflower rice is excellent.
thanks, I'll take a look at it
Trader Joe's makes some great options (fresh, frozen and stir fry)
Thanks, yeah my friend had a bag of frozen Trader Joe's. I'm a make at home guy, so I'm gonna go that route first.
In that case I suggest getting a mandoline/spiralizer. I make fresh zucchini noodles and it's delicious.
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In comment 14014322 DennyInDenville said:
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Sugar per day total in all my drinks/food
I'd like to get that total below 100 but I still drink a decent amount of lightly sweetened tea (about 40-60 grams a day here)
Wow, a low carb diet would generally be under 100 gms/day total carbs, so that's a lot from just sugar. Even though I haven't seen real proof of harmful effects, there is so much stuff out there about artificial sweeteners/diet drinks actually contributing to obesity, I'm doing my best to shy away from them all.
As far as weight loss, 3500 calories add up to a pound of bodyweight. It's not totally that simplistic, but add fewer calories taken in to calories burned through extra exercise, and that's how much weight you should be losing.
If you're talking Keto that's still even way to much. Ideally you want to be under 25 net carbs a day, MAX 50.
yeah, that's true. I started on Atkins, and they start at 20 gms/day, but in maintenance they let you drift up until the point where you start gaining weight. And Chris Kresser, who some people here follow, is ok with 15-30% carbs, 100-200 gms, on a 2600 calorie diet, if you're not trying to lose weight.
In that case I suggest getting a mandoline/spiralizer. I make fresh zucchini noodles and it's delicious.
I've made zoodles, and neither they nor spaghetti squash has been a good substitute for pasta for me, especially since I'd started making my own pasta.
Love Cauliflower mashed potatoes.
Bananas and Pineapples are very high in sugar and are supposed to be avoided in low carb diets (as are white starches).
Thanks for the good advice.
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I consume between 200-300 grams of carbs a day and been losing 1.5 pounds a week or more for two months on intermittent fasting, 2300 calories and some workouts (2-4 days a week) on 30% protein
I consume between 200-300 grams of carbs a day and been losing 1.5 pounds a week or more for two months on intermittent fasting, 2300 calories and some workouts (2-4 days a week) on 30% protein
Great question. I just started taking Innulin FOS powder three times a day (a very healthy prebiotic with 0.2 net carbs and 2.7 G fiber per serving). Also get some from the very limited amounts of fruits. Lots of greens.
And I recently just discovered Mission Carb Balance gorillas. The whole wheat ones are only 6 G net carbs and over 100% of your daily fiber!
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Just something I find hard when I cut carbs for a day here and there
I consume between 200-300 grams of carbs a day and been losing 1.5 pounds a week or more for two months on intermittent fasting, 2300 calories and some workouts (2-4 days a week) on 30% protein
Great question. I just started taking Innulin FOS powder three times a day (a very healthy prebiotic with 0.2 net carbs and 2.7 G fiber per serving). Also get some from the very limited amounts of fruits. Lots of greens.
And I recently just discovered Mission Carb Balance --gorillas. The whole wheat ones are only 6 G net carbs and over 100% of your daily fiber!
I'm sure you meant tortillas. I use them as well
Lol yes tortillas.
I don't plan on doing keto (already feel some of those benefits from intermittent fasting 18/6 usually or 17/7
But if I can get my macros to 40/30/30 40 being protein 4 days a week I would be thrilled , just need to up my grilled chicken game. I definitely notice an edge in fat burn and energy when I hit mini keto in my fasts.
Furthermore, I do all my cardio while fasted and usually consume some milk and protein to break the fast within an hour after the cardio
I mix 3 tsp Metamucil into the water I use to take my pills/supplements. Also a few soluble fiber gummies from Costco. That'll give me about 18 gms fiber