Fruit + Sugar = I am way over my goal help!
LindsayLL30
Posts: 154 Member
I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!) 
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
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Replies
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Unless you have a medical reason for specifically restricting sugar, you are fine with going over your allotment, provided it still works within your calorie budget for weight loss.
I chose to eliminated tracking sugar specifically and replaced it with fibre, instead. 6 -
It doesn't matter. It's fine to be a bit over your sugar. I personally like keeping it low because if I'm above, I'm hungry...because carbs and fruit don't fill me up. But if you like snacking on fruit, don't be afraid of going over your sugar goal. In fact, you can swap it out and track something else instead.0
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The reason there is a recommended limit on sugar is because most people find that eating less of it results in them eating fewer calories overall (or conversely as in my case, focusing on staying under my calorie goal while meeting a minimum intake of protein results in a lower intake of sugar by default).
If this is not you, don't worry about it. There's nothing about sugar that you actually have to limit unless you have a medical condition like diabetes. Under your calories but over on sugar = still losing weight.2 -
Trying to meet *all* the goals MFP gives you is really tough. Figure out what you want to care about. Definitely stay in your calorie goal, and then pick 1-2 other things. I try to hit my 25 g of fibre; if I do that, I'm eating good foods and don't feel hungry. I don't care about the sugar goal. I do loosely try to meet my protein goal, but I'm not that worried if I don't do it all the time.0
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How about mixing in some vegetables instead of fruit?0
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LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
Fruit is not the worst thing for you. It's more important to stay away from foods with refined or added sugar. That being said, fruit is fairly high in carbs so, depending on your situation, you may need to keep fruit intake in check. VeryKatie above suggested adding in some veggies, which is a great idea. Below is a link to an eating guide that has helped me a lot. In it they suggest a ratio of 6-8 servings of vegetables to 2-3 servings of fruits per day. There is a lot of science behind their approach. I hope you find it useful.
https://www.lifetimefitness.com/content/dam/ltfweb/pdfs/weight-loss/Life-Time-Fitness-Nutrition-Manual.pdf
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Correct me if I'm wrong, MFP's sugar goal is for "added" sugar.1
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Thanks Everyone
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LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
What are your goals?0 -
I don't even bother tracking sugar...1
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If it helps, I eat low carb and only whole foods. I still go over my sugar goal everyday day. I wouldn't worry about it if I were you.0
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annacole94 wrote: »Carlos_421 wrote: »
Thank you. It's hard to remember since MFP separates carbs, sugar, and fibre. If only the FAQ said, not that anybody reads the FAQ.1 -
annacole94 wrote: »Trying to meet *all* the goals MFP gives you is really tough. Figure out what you want to care about. Definitely stay in your calorie goal, and then pick 1-2 other things. I try to hit my 25 g of fibre; if I do that, I'm eating good foods and don't feel hungry. I don't care about the sugar goal. I do loosely try to meet my protein goal, but I'm not that worried if I don't do it all the time.
I agree with this. Figure out what are the most important to you and aim for those.
For me: goal #1 is my total calories. goal #2 is to not go over my total carbs (T2Dm), then it is get enough protein. I do try to get enough fiber too but that and fat is at the bottom of the list.1 -
I find if I'm sticking to my calorie goal, meeting my protein goal that the rest pretty much takes care of itself. Rarely go over my sugar goal.
If you are having trouble reaching your calorie goal then change the food you eat.
Don't eat or drink super low fat things. Eat or drink higher fat dairy. Try nuts for a snack.
Eat more protein foods. Have whole eggs.
Eat more vegetables. Have a baked potato.
Eat a serving of bread, rice or pasta.
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p10 -
Carbs and sugar can affect some people’s blood glucose levels more than others. When I eat either simple sugar (e.g. a strawberry) or complex carbs (baked potato / pasta) my blood sugar moves up and then when it falls, I am hungrier than when I started. It became a vicious process. IMO not all calories are processed the same. If I eat 28 grams (just less than 1 oz.) of cheddar cheese (114 calories; 7 grams of protein and less than 1 gram of sugar), my body feels different than it does when I eat 150 grams (5.2 oz.) of banana (113 calories; 1 gram of protein and 16 grams of sugar). The calories are the same but, my body uses the calories very differently. I have found that by restricting carbs and sugar and emphasizing fiber, healthy fats and adequate protein (at least 20 grams per meal) my blood sugar stays pretty even and I am not overly ravenous. When I do have that slump, usually in the afternoon, I eat a TBSP of peanut butter and have some hot tea with a splash of cream and I am fine until dinner. Some ways to incorporate more fiber would be to use low carb / high fiber ground up seeds to your smoothies; include some slow cooked mushrooms with your salads; or add some unsweetened dried coconut to some full fat Greek yogurt. Wean yourself off the sugar one meal at a time.1
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Carbs and sugar can affect some people’s blood glucose levels more than others.
OP has not mentioned a problem with this.When I eat either simple sugar (e.g. a strawberry) or complex carbs (baked potato / pasta) my blood sugar moves up and then when it falls, I am hungrier than when I started. It became a vicious process.
OP has not mentioned finding that snacking on fruit makes her hungrier. It might be worth seeing if the hunger issue is lessened with lower carbs, yeah, but if she's fine as is there's no reason to be concerned about fruit just because you are over MFP's sugar recommendation.
On the other hand, my own experience is that snacking makes me hungrier than not snacking, regardless of macros, so one thing I might try is larger meals and give it a few days. OR, as someone else suggested, maybe vegetables instead of fruit if she's a volume eater. The same things don't satiate or satisfy everyone. I don't find fat particularly satiating and I know others are the same.IMO not all calories are processed the same. If I eat 28 grams (just less than 1 oz.) of cheddar cheese (114 calories; 7 grams of protein and less than 1 gram of sugar), my body feels different than it does when I eat 150 grams (5.2 oz.) of banana (113 calories; 1 gram of protein and 16 grams of sugar).
I don't, particularly, unless I have been doing vigorous activity and then the banana makes me feel better. In any case, bananas make me feel good and would be more satiating for me than the banana, and the idea that a banana is something people should avoid (unless you do feel bad, which OP did not say) seems weird to me.The calories are the same but, my body uses the calories very differently.
If you have a health problem that might be so -- specifically someone who is insulin resistant has problems using calories from carbs properly (which also includes putting on fat or muscle from those calories, although they may end up eating more to make up for it). I can't otherwise see a way that this would mean that someone without a health problem should avoid carbs, though -- and there are ways to include them in the diet healthfully even if you are IR, of course.I have found that by restricting carbs and sugar and emphasizing fiber, healthy fats and adequate protein (at least 20 grams per meal) my blood sugar stays pretty even and I am not overly ravenous. When I do have that slump, usually in the afternoon, I eat a TBSP of peanut butter and have some hot tea with a splash of cream and I am fine until dinner.
I find that a balanced healthful diet with plenty of protein prevents a "slump" regardless of how many carbs I eat. Fruit would not be a problem. Again, the point is that if what OP is doing is working for her there is no reason she needs to change it.]Some ways to incorporate more fiber would be to use low carb / high fiber ground up seeds to your smoothies; include some slow cooked mushrooms with your salads; or add some unsweetened dried coconut to some full fat Greek yogurt.
Is OP low on fiber? If she's eating plenty of fruit and veg, probably not, and that's especially so if she eats legumes and whole grains too. Adding seeds (and calories) for extra fiber never makes sense to me, as I get plenty of fiber and think that in most healthy balanced diets people will. It might be harder if you are low carb, I suppose, although my carbs are often low-ish (under 100).Wean yourself off the sugar one meal at a time.
Doesn't sound like her meals are that high in sugar, but again the question is if she needs to. If she's happy, she doesn't -- fruit is not bad for you.6 -
LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
What are your goals?
Not to be so chubby0 -
lemurcat12 wrote: »Carbs and sugar can affect some people’s blood glucose levels more than others.
OP has not mentioned a problem with this.When I eat either simple sugar (e.g. a strawberry) or complex carbs (baked potato / pasta) my blood sugar moves up and then when it falls, I am hungrier than when I started. It became a vicious process.
OP has not mentioned finding that snacking on fruit makes her hungrier. It might be worth seeing if the hunger issue is lessened with lower carbs, yeah, but if she's fine as is there's no reason to be concerned about fruit just because you are over MFP's sugar recommendation.
On the other hand, my own experience is that snacking makes me hungrier than not snacking, regardless of macros, so one thing I might try is larger meals and give it a few days. OR, as someone else suggested, maybe vegetables instead of fruit if she's a volume eater. The same things don't satiate or satisfy everyone. I don't find fat particularly satiating and I know others are the same.IMO not all calories are processed the same. If I eat 28 grams (just less than 1 oz.) of cheddar cheese (114 calories; 7 grams of protein and less than 1 gram of sugar), my body feels different than it does when I eat 150 grams (5.2 oz.) of banana (113 calories; 1 gram of protein and 16 grams of sugar).
I don't, particularly, unless I have been doing vigorous activity and then the banana makes me feel better. In any case, bananas make me feel good and would be more satiating for me than the banana, and the idea that a banana is something people should avoid (unless you do feel bad, which OP did not say) seems weird to me.The calories are the same but, my body uses the calories very differently.
If you have a health problem that might be so -- specifically someone who is insulin resistant has problems using calories from carbs properly (which also includes putting on fat or muscle from those calories, although they may end up eating more to make up for it). I can't otherwise see a way that this would mean that someone without a health problem should avoid carbs, though -- and there are ways to include them in the diet healthfully even if you are IR, of course.I have found that by restricting carbs and sugar and emphasizing fiber, healthy fats and adequate protein (at least 20 grams per meal) my blood sugar stays pretty even and I am not overly ravenous. When I do have that slump, usually in the afternoon, I eat a TBSP of peanut butter and have some hot tea with a splash of cream and I am fine until dinner.
I find that a balanced healthful diet with plenty of protein prevents a "slump" regardless of how many carbs I eat. Fruit would not be a problem. Again, the point is that if what OP is doing is working for her there is no reason she needs to change it.]Some ways to incorporate more fiber would be to use low carb / high fiber ground up seeds to your smoothies; include some slow cooked mushrooms with your salads; or add some unsweetened dried coconut to some full fat Greek yogurt.
Is OP low on fiber? If she's eating plenty of fruit and veg, probably not, and that's especially so if she eats legumes and whole grains too. Adding seeds (and calories) for extra fiber never makes sense to me, as I get plenty of fiber and think that in most healthy balanced diets people will. It might be harder if you are low carb, I suppose, although my carbs are often low-ish (under 100).Wean yourself off the sugar one meal at a time.
Doesn't sound like her meals are that high in sugar, but again the question is if she needs to. If she's happy, she doesn't -- fruit is not bad for you.
Thank you for the indepth reply!2 -
LindsayLL30 wrote: »LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
What are your goals?
Not to be so chubby
Good news is, you can still eat sugar (yes even added sugar) and carbs while losing weight.
Sugar does not cause weight gain, excess calories do.2 -
cerise_noir wrote: »LindsayLL30 wrote: »LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
What are your goals?
Not to be so chubby
Good news is, you can still eat sugar (yes even added sugar) and carbs while losing weight.
Sugar does not cause weight gain, excess calories do.
Yes but foods high in sugar spike insulin don't they? And raise ghrelin (the hunger hormone) levels? So wouldn't one be inclined to eat more often. (However despite finding this out I still haven't managed to give it up0 -
cerise_noir wrote: »LindsayLL30 wrote: »LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
What are your goals?
Not to be so chubby
Good news is, you can still eat sugar (yes even added sugar) and carbs while losing weight.
Sugar does not cause weight gain, excess calories do.
Yes but foods high in sugar spike insulin don't they? And raise ghrelin (the hunger hormone) levels? So wouldn't one be inclined to eat more often. (However despite finding this out I still haven't managed to give it up
Not necessarily in the context of a balanced meal...1 -
LindsayLL30 wrote: »LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
What are your goals?
Not to be so chubby
I meant your macro goals. Protein, fat, carbs and fiber...0 -
LindsayLL30 wrote: »LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
What are your goals?
Not to be so chubby
For weight loss the only thing that matters is that you're hitting the correct calorie deficit for your weight goals. If you can fit the fruit into your calorie target then you're good to go 0 -
cerise_noir wrote: »LindsayLL30 wrote: »LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
What are your goals?
Not to be so chubby
Good news is, you can still eat sugar (yes even added sugar) and carbs while losing weight.
Sugar does not cause weight gain, excess calories do.
Yes but foods high in sugar spike insulin don't they? And raise ghrelin (the hunger hormone) levels? So wouldn't one be inclined to eat more often. (However despite finding this out I still haven't managed to give it up
Insulin spikes aren't harmful for non diabetics (bodybuilders spike insulin on purpose because it's a "muscle building hormone").
Also, different foods affect satiety and hunger levels differently for everyone. Myself, I've never experienced an increase in hunger due to consuming high sugar foods. In fact, I typically feel full longer after a meal if I have some bread with it or have a small dessert afterward.1 -
I find hummous&veg, baked cheese niblets (mini cheddars), yoghurt, and biltong to be better snacks for managing my appetite. Might be worthwhile looking for some more substantial snacks and eating slightly less at proper meals.
But don't stress about going overthe sugar goal.0 -
LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
How much fruit are you eating and do you feel like you're still hungry afterwards? I wouldn't be concerned about going over the sugar recommendations in MFP if it's coming from fruit. However, if you are truly always hungry then there may be some adjustments you can make in your diet to help with this. There have been a few studies that show that fruit doesn't really make you feel as satisfied as other foods so that is why I was asking
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LindsayLL30 wrote: »I am having a really hard time meeting my goals, I find the only way I can really meet my calorie goal is by snacking on ALOT of fruit (I am a hungry person!!)
Does anyone have any suggestions? I don't want to over do it on my sugar but if I'm not reaching for fruit for snack, I turn to calorie or carb dense foods.
I keep my fruit to about 1-2 servings per day and put a premium on veg.
If you're feeling hungry all of the time, you might need to switch up what you're eating. I eat a lot of complex carbohydrates like beans, lentils, oats, etc and they tend to keep me satiated. I have a couple of planned snacks in the afternoon...usually cottage cheese or Greek yogurt and usually one of my fruit servings.0 -
If you want to keep sugar as part of your tracking try berries over other fruits. They tend to be lower in sugar and higher in fiber due to ingesting the seeds. If I have fruit as a snack I usually try to add a protein as well - some raw almonds or cheese cubes or dip apple slices in peanut or other nut butter. The protein will keep you full for a longer time than some of the fruits.1
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