Sugar Totals = HIGH!

Macy_R

What really is the risks or consequences of having too much sugar in your diet? Will it conflict with weight loss a lot?? I seem to always go in the red when it comes to sugar! And what are some ways to cut back my sugar intake?

fadedflower79

My trainer seemed to zero in on my high sugar intake but I never asked why... She encouraged me to start a clean diet and I now take 1-2 scoops of a protein shake 1-2 times a day in addition to green veggies and chicken or tuna. It's been surprisingly easy to follow and for the most part I'm not hungry! The shakes are my only real source of sugar and carbs so I've been able to stay under in those categories! I do not follow it everyday but I'm definitely making better choices!

art4fun69

Here is a message thread that you might find interesting:

http://www.myfitnesspal.com/topics/show/181421-good-sugar-vs-bad-sugar?hl=fruit+sugar+vs+refined+sugar#posts-2408616

registers

The sugar thing is completely pointless on myfitness pal. Sugar are the same thing as carbs, and you're already measuring your carbs with the program. Yes there is slow acting carbs and there are fast acting carbs(simple sugars). Fruits are simple sugars, but they take a while to get converted in to a glucose(blood sugar), making them act like a "slow acting carb" But in mfp program it's considered fast acting sugars. WHere is the point where a slow acting sugar goes from a slow sugar to a fast sugar??? Really can't be answered. Like "when does the night really start?" what is the exact minute??? you know. So if you're eating a lot of junk food, like candy and stuff, cut back on that, if you're not... don't worry about the sugar output.

art4fun69

My trainer seemed to zero in on my high sugar intake but I never asked why... She encouraged me to start a clean diet and I now take 1-2 scoops of a protein shake 1-2 times a day in addition to green veggies and chicken or tuna. It's been surprisingly easy to follow and for the most part I'm not hungry! The shakes are my only real source of sugar and carbs so I've been able to stay under in those categories! I do not follow it everyday but I'm definitely making better choices!

So did you cut fruit out?? I love fruit and I would say 85% of my sugar numbers comes from fruit.

Macy_R

My trainer seemed to zero in on my high sugar intake but I never asked why... She encouraged me to start a clean diet and I now take 1-2 scoops of a protein shake 1-2 times a day in addition to green veggies and chicken or tuna. It's been surprisingly easy to follow and for the most part I'm not hungry! The shakes are my only real source of sugar and carbs so I've been able to stay under in those categories! I do not follow it everyday but I'm definitely making better choices!

so all you know is it's bad and don't do it haha! Yeah I've heard shakes are a great idea!

Macy_R

The sugar thing is completely pointless on myfitness pal. Sugar are the same thing as carbs, and you're already measuring your carbs with the program. Yes there is slow acting carbs and there are fast acting carbs(simple sugars). Fruits are simple sugars, but they take a while to get converted in to a glucose(blood sugar), making them act like a "slow acting carb" But in mfp program it's considered fast acting sugars. WHere is the point where a slow acting sugar goes from a slow sugar to a fast sugar??? Really can't be answered. Like "when does the night really start?" what is the exact minute??? you know. So if you're eating a lot of junk food, like candy and stuff, cut back on that, if you're not... don't worry about the sugar output.

Thanks! Because I ate an orange and it said 14 in the sugar thing and I looked at it in disbelief! So as long as it's an healthy option than sugar is ok!?

alecta337

Fruit is healthy!!!

Don't stop eating it because theres sugar in it.

If you are eating fruit products: canned fruit, fruit juice, pureed fruit (applesauce) then be sure that there is no ADDED sugar. The sugar that naturally comes in fruit is fine, but be aware that a lot of fruit products have 'high fructose corn syrup' or other crap sugars added to it.

Just read the labels carefully and you'll be fine. Look for labels like "100% natural" like mott's applesauce comes in a no-added-sugar version. And all of the Dole and Del Monte fruit cups come in "natural juices" varieties.

I stopped tracking sugar a long time ago. It is silly. Just stay away from junk food and candy as asmcriminal said.

Lauriee2014

For some folks, myself included, eating sugar causes me to crave more sugar, beginning a never ending battle. [Too much of a "fake" sugar can also have that effect.]

Sugars like those found in soda/candy, etc. are non nutritional and use up a lot of calories. So from a weight loss perspective, you don't want to drink up nonhealthy calories.. you want to eat them with nutritious foods. If you're carb sensitive, you don't want to trigger a terrible craving.. but if you're eating fruit - apples, berries, melons.. you are getting nutrition and the fiber helps keep the sugar from spiking in your sytem...resulting in a crash.. which sends you reeling for more sugar.

I watch my sugar intake along with my fiber intake. Carbs - fiber net carbs. The net carbs are what I watch. But again, if it's from having an orange or cantaloupe, I am less concerned.

Hope this helps.

registers

My trainer seemed to zero in on my high sugar intake but I never asked why... She encouraged me to start a clean diet and I now take 1-2 scoops of a protein shake 1-2 times a day in addition to green veggies and chicken or tuna. It's been surprisingly easy to follow and for the most part I'm not hungry! The shakes are my only real source of sugar and carbs so I've been able to stay under in those categories! I do not follow it everyday but I'm definitely making better choices!

I am sorry to say, don't mean to be rude, but your trainer is ______. I have taken the NASM certification course (nation academy of sports medicine Personal Trainer course). I have also worked with personal trainers. PT's really don't get educated in nutrition in their training. They just know the basics. The typical diet should be 70/20/10 (70% carbs, 20%, protien, 10%fat).. That's a popular ratio. The zone diet, and many many people agree the best ratio is 40/30/30 (40% carbs, 30% protein, 30%fats). The issue with these type of ratios, they are a "one size fits all approach." We're all not one size, there are many body types, http://www.innerexplorations.com/jungjpg/psy3.h14.gif that image demonstrates my point. What's the difference, why do these people look different? Because their perfered energy usage. Some people utilize carbs better some utilize fats better, some utilize protein better, and some utilize all 3 pretty evenly.

It looks to me like you're on a carb restricted diet, which can ultimately be unhealthy and effect your biochemicals in a negative way, plus make your muscles look fat, and make you tired. It's a very good weight loss method, won't deny that. There is more than what meets the eye with diets like those. You know what the fastest way to lose weight is??? "get sick." Just because you lose weight quickly doesn't mean it's healthy.

registers

The sugar thing is completely pointless on myfitness pal. Sugar are the same thing as carbs, and you're already measuring your carbs with the program. Yes there is slow acting carbs and there are fast acting carbs(simple sugars). Fruits are simple sugars, but they take a while to get converted in to a glucose(blood sugar), making them act like a "slow acting carb" But in mfp program it's considered fast acting sugars. WHere is the point where a slow acting sugar goes from a slow sugar to a fast sugar??? Really can't be answered. Like "when does the night really start?" what is the exact minute??? you know. So if you're eating a lot of junk food, like candy and stuff, cut back on that, if you're not... don't worry about the sugar output.

Thanks! Because I ate an orange and it said 14 in the sugar thing and I looked at it in disbelief! So as long as it's an healthy option than sugar is ok!?

yes it's fine, a big thing is total carbs you consume throughout the day. A limited carb diet is highly advised. This may seem as it goes against my other post, when i was talking about the personal trainer, but it's not. There is so much bs in health industry. My diet, is like this:

1. pretty much eat nothing all day (500 calories or under) sometimes i eat nothing during this time.
2. Over eat at night.

There is a reason biochemically of my diet, it's to take advantage of the way how hunger and food affect biochemicals. Not going to get in to the details, it's in one of my blogs if you're interested. I try to eat under 100grams of carbs 2 days in a row (following my eating method) and on day 3, eat as much as I can within reason. I have been on my fitnesspal about 2 weeks not, following this method i lost 13lbs in 2 weeks, and on week 2 i barely exercised. It's crazy. But it's working good.

guppygirl322

I just took a look at your diary and all your sugar today comes from processed food. Stay away from bottled salad dressings, stick to oil and vinegar. If you must have yogurt, stick to plain, nonfat greek yogurt and use fruit to sweeten it up (plus greek yogurt has a TON of protein). Same with your oatmeal, stick to plain, no sugar added and sweeten it yourself with fruit. Natural sugars are processed by your body differently than refined. Don't worry about the sugar you consume as long as it comes naturally in your food and hasn't been added by someone in a factory.

milaxx

The sugar thing is completely pointless on myfitness pal. Sugar are the same thing as carbs, and you're already measuring your carbs with the program. Yes there is slow acting carbs and there are fast acting carbs(simple sugars). Fruits are simple sugars, but they take a while to get converted in to a glucose(blood sugar), making them act like a "slow acting carb" But in mfp program it's considered fast acting sugars. WHere is the point where a slow acting sugar goes from a slow sugar to a fast sugar??? Really can't be answered. Like "when does the night really start?" what is the exact minute??? you know. So if you're eating a lot of junk food, like candy and stuff, cut back on that, if you're not... don't worry about the sugar output.

Thanks! Because I ate an orange and it said 14 in the sugar thing and I looked at it in disbelief! So as long as it's an healthy option than sugar is ok!?

As long as the numbers aren't outrageous I think it's okay. Sure the orange had 14 grams of sugar, but you also got a bit of fiber with it. So it wasn't empty sugar calories.

fadedflower79

I did cut out fruit but just for now. Sticking to a better diet is 100x harder for me than working out. Therefore, I'm getting good carbs with sugars in my shakes and once I control my diet better we will introduce fruits again!
**after my 5k today, I had a banana though and it was yummy**

fadedflower79

My trainer seemed to zero in on my high sugar intake but I never asked why... She encouraged me to start a clean diet and I now take 1-2 scoops of a protein shake 1-2 times a day in addition to green veggies and chicken or tuna. It's been surprisingly easy to follow and for the most part I'm not hungry! The shakes are my only real source of sugar and carbs so I've been able to stay under in those categories! I do not follow it everyday but I'm definitely making better choices!

So did you cut fruit out?? I love fruit and I would say 85% of my sugar numbers comes from fruit.

I did cut out fruit but just for now. Sticking to a better diet is 100x harder for me than working out. Therefore, I'm getting good carbs with sugars in my shakes and once I control my diet better we will introduce fruits again!
**after my 5k today, I had a banana though and it was yummy**

fadedflower79

My trainer seemed to zero in on my high sugar intake but I never asked why... She encouraged me to start a clean diet and I now take 1-2 scoops of a protein shake 1-2 times a day in addition to green veggies and chicken or tuna. It's been surprisingly easy to follow and for the most part I'm not hungry! The shakes are my only real source of sugar and carbs so I've been able to stay under in those categories! I do not follow it everyday but I'm definitely making better choices!

I am sorry to say, don't mean to be rude, but your trainer is ______. I have taken the NASM certification course (nation academy of sports medicine Personal Trainer course). I have also worked with personal trainers. PT's really don't get educated in nutrition in their training. They just know the basics. The typical diet should be 70/20/10 (70% carbs, 20%, protien, 10%fat).. That's a popular ratio. The zone diet, and many many people agree the best ratio is 40/30/30 (40% carbs, 30% protein, 30%fats). The issue with these type of ratios, they are a "one size fits all approach." We're all not one size, there are many body types, http://www.innerexplorations.com/jungjpg/psy3.h14.gif that image demonstrates my point. What's the difference, why do these people look different? Because their perfered energy usage. Some people utilize carbs better some utilize fats better, some utilize protein better, and some utilize all 3 pretty evenly.

It looks to me like you're on a carb restricted diet, which can ultimately be unhealthy and effect your biochemicals in a negative way, plus make your muscles look fat, and make you tired. It's a very good weight loss method, won't deny that. There is more than what meets the eye with diets like those. You know what the fastest way to lose weight is??? "get sick." Just because you lose weight quickly doesn't mean it's healthy.

What you say actually sounds spot on with what my trainer has planned for me. However, she has taken into account my weaknesses and we agreed on my current plan to help me think about portions, types of food, benefits etc. I'm definitely not deprived of carbs as they are in my shakes and three days a week she wants me eating steel cut oats, brown rice, etc. Unfortunatly, I don't always follow her specific instructions. So my food diary isn't exactly as she'd like for me but she reviews it and offers small changes to implement.

I'm thankful my overly qualified trainer is knowledgable yet humble and tailors her suggestions to help me overcome my weaknesses.