Sugar intake?

Msaip

Could my sugar intake be holding me back?

lottycat

bump

eating4balance

Sugar definitely plays a big part in weight loss. Try to stay away from processed foods, because in reality, your body will consume 100 calories of a popsicle completely different than it consumes an apple.

Keeping that in mind however, sugar is also important to weight loss. Try to keep your sugars all natural from fruits, milk, vegetables, etc. You should really only worry about "added sugars."

Good luck! I hope I helped

Msaip

can someome look at my diary and help me out?

Losingitin2011

Your diary isn't set as public otherwise I'd be happy to take a look.

eating4balance

Your diary isn't set as public otherwise I'd be happy to take a look.

I'd be happy to look too.

eating4balance

Repeat!! Ughh...

Msaip

public now

lottycat

Thanks I've been wondering the same. I've had a few off days this week, where I've craved sugary sweets, but aside from that I'm not usually too bad. I had no idea just how much sugar was in yogurt until I started using this site - have been much more careful about eating it since discovering! I do quite frequently go over my sugar allowance, but I eat a lot of fresh fruit and veg and I figured that as long as the sugar comes from there it's ok. Am I right to assume this? x

Msaip

Thanks I've been wondering the same. I've had a few off days this week, where I've craved sugary sweets, but aside from that I'm not usually too bad. I had no idea just how much sugar was in yogurt until I started using this site - have been much more careful about eating it since discovering! I do quite frequently go over my sugar allowance, but I eat a lot of fresh fruit and veg and I figured that as long as the sugar comes from there it's ok. Am I right to assume this? x

BUMP!

Losingitin2011

I looked at your diary for today, and I would say that yes, sugar could be holding you back, along with salt. When you eat a lot of processed foods (which sometimes is all anyone has time for) you get a lot more processed sugars and salt in a meal than you would if you had the time to make it yourself. I would suggest cutting out the fast food completely, and cutting back on processed foods where you can. Greek yogurt with some granola gives you about the same calories as a packet of oatmeal with more protein. Another suggestion is to drink even more water if you know you're going to have fast food to flush more of that salt out of your system.

Losingitin2011

Thanks I've been wondering the same. I've had a few off days this week, where I've craved sugary sweets, but aside from that I'm not usually too bad. I had no idea just how much sugar was in yogurt until I started using this site - have been much more careful about eating it since discovering! I do quite frequently go over my sugar allowance, but I eat a lot of fresh fruit and veg and I figured that as long as the sugar comes from there it's ok. Am I right to assume this? x

Yes. Natural sugars aren't as detrimental to you as processed sugars. Everything in moderation is key though. You will still gain weight if you gorge yourself on sugary fruit.

Msaip

EWWW can't stand greek yogurt! It tastes like sour cream! Any fixes for that?

Losingitin2011

It really depends on brand. I can't stand ANY plain yogurt of any type, so I go with a vanilla or honey sweetened yogurt. I know it's a little more sugar, but if it gets me eating something healthier than it's worth it to me. You could also do protein shakes. I do 2 scoops of whey protein with 2 cups of no sugar added almond milk. It's about 270 calories, but they're liquid calories so you might get hungry sooner.

Msaip

what do you do for lunches?

Losingitin2011

It really depends on the day for me. Yesterday I did a big salad with romaine, tomatoes, 3 kinds of bell peppers, cucumbers, a low fat cheese, and a low fat raspberry vinaigrette. I will sometimes bake a piece of fish with some no-salt seasoning, like Mrs. Dash and some veggies, or chicken with veggies. When I'm being lazy I'll do a pita with hummus, or a weight loss shake

eating4balance

Here are the things that really jumped out at me:

- Oatmeal: Instant oatmeals and pre-flavored oatmeals have tons have added sugars and not much "real" fruit. To cut down on unhealthy sugars, make quick oatmeal in the microwave and mix in your own fruits and honey. Quaker Oats also offers reduced sugar oatmeal and weight control oatmeal that drastically cut the added sugars.

- Salad Dressing: Salad dressing is extremely high in sodium, even the low fat/calorie ones. Instead, I load up on naturally flavorful veggies like tomatoes, onions, green peppers and banana peppers. Sprinkling some pepper on your salad also adds a lot of flavor (although some may not like this)

- Protein Powder: Protein Powder is an awesome protein supplement, and I probably use it 3 or 4 times a week. However, that being said, some protein powders are unecessarily high in sugar. Look for a protein powder that says 100% soy or 100% whey and has less than 3g of sugar, fat and has at least 20g of protein (preferably under 130 calories). I love adding eas whey vanilla protein powder to smoothies, peanut butter, greek yogurt and baked goods for an extra protein boost and creamy texture.

- Pickles: Yes. Pickles are low in calories. Yes they have relatively no fat, carbs or anything else detrimental, but they are super high in sodium. Instead of eating pickles, try their healthier counterpart- cucumbers. You can even sprinkle on a bit of salt sense or pepper to flavor them up to your liking.

Overall you are doing a great job. I would have said that you were eating fine had you not asked if sugar could be affecting your weight loss. Try to bump up your healthy fats like olive oils, almonds and peanut butter, as well as your fiber with things like fiber one cereal, oatmeal, apples, veggies and whole grains. Your protein intake is pretty good (I aim for 40% calories from carbs, 30% calories from protein and 30% calories from fat). Sodium and sugars are a little high. Try to keep sodium at 1500 to 2000 mg daily and to keep added sugars under 20g (Fruits, veggies and no sugar added dairy products like skim milk and plain yogurt are okay to be over on though)

Good luck! I hope I helped And let me know if you have any more questions.

Edited to add: PS. Your profile pic is so cute!