Sugar intake, help!!!
sabsypants
Posts: 5
Hey guys I started logging my food intake on here after I had lost 10 lbs hoping that counting my calories/exercise would help me reach my goal of losing another 20 lbs. However since I started logging in december all that my body has done is maintain, I looked at my "full report" and I realized my sugar intake was much higher than what myfitnesspal recommended. So I was just wondering if my high sugar intake is what caused my body to stop losing weight?? If so is sugar from fruit okay/do you have any recommendations besides completely cutting sugar out for me to try (substitutes etc) Thank you!
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Replies
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If you are not diabetic, or per-diabetic, sugar does not matter, it is just a carb.0
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If you are not diabetic, or per-diabetic, sugar does not matter, it is just a carb.
^This!0 -
Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.0
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Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Why? Because of the evil insulinz?0 -
You lost weight before you were logging your foods. Now you've started logging, your weight loss has slowed down.
if you haven't actually changed the amount of sugar that you're eating, then just because it's showing up in a food log won't make a difference.
Having said that, yes try to cut down on added sugars where you can.0 -
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.0 -
If you are not diabetic, or per-diabetic, sugar does not matter, it is just a carb.
^This!
A very large number of obese people are "pre-diabetic" and will end up with Type II, if they stay on the obesity train. The more obese you are, the faster you will get to the diabetes destination---just a matter of time. People who are termed "morbidly obese" have a very high rate of Type II. Some researchers say that it is essentially the same disease and term it "diabesity".0 -
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Thank you for this!! Very informative0 -
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I can't say for anyone else, but once I dropped my Carbs to 50g and my sugar to 25g, the weight started falling off. It wasn't easy at first, but now that the sugar is out of my system, the simple carb cravings have gone away (bread, chips, etc.). My carbs now consist of natural carbs from avocados, nuts, veggies, etc. My meals consist mostly of protein and veggies, with nuts or berries as a snack. (OH... and if I blow it and go over on sugar - e.g., eat a brownie, I don't stress it and just keep going.)
Again, this is only MY experience. There's different mindsets out there, you just need to find what works for YOU.0 -
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Correction. Your body uses glucose---not table sugar, the fructose content of which (sucrose, i.e. sugar, is 50% fructose), must be converted in the liver. It is fructose that is problematic in large amounts. The small amount that one takes in consuming a serving or two of low-fructose fruit do not appear to be a problem, especially since it is bound in fiber which slows the transmission. But the large amount of sugar that is eaten on a daily basis (estimated to be 500 calories--from all sources) is a real problem for the obese and those who are on their way to metabolic syndrome. Here is a peer-reviewed article (in a nephrology journal) that speaks to the issue: http://jasn.asnjournals.org/content/17/12_suppl_3/S165.full0 -
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Um, I would think the body uses carbs for energy, not actual sugar...? Maybe I'm wrong.
To the OP: Sugar may or may not be part of what's slowing you down. It certainly isn't the whole picture. Certain people will tend to overeat because it makes them more hungry. There are plenty of studies and topics about insulin spikes and stuff but you don't need to get into specifics. Try to limit sugar (not carbs) intake a bit for a couple days. See how you feel.0 -
Thank you everyone! I guess I forgot to mention that my weight is in the "normal range" I'm 5'8 and 150lbs medium frame (this is apparently a bit on the higher end for a healthy weight for that body type/height so I'm trying to be between 130-140). Would any of you happen to have any advice that may help me break through this plateau if cutting down sugar a bit doesn't help? Thanks again!0
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Thank you everyone! I guess I forgot to mention that my weight is in the "normal range" I'm 5'8 and 150lbs medium frame (this is apparently a bit on the higher end for a healthy weight for that body type/height so I'm trying to be between 130-140). Would any of you happen to have any advice that may help me break through this plateau if cutting down sugar a bit doesn't help? Thanks again!
You could try weight-lifting, as it will help to build muscle and shed body fat. It also makes you into a "lean, mean, calorie-burning machine" as muscle burns a lot more calories than does stored fat on one's body. Try to get away from weighing yourself and go for measurements. You can get a set of fat calipers (measures body fat) for about $20 online. Muscle is compact and you can weigh a lot more and look smaller. There is a good article floating around here somewhere about this young girl who completely changed the look of her body--from having obvious fat thighs (she posted a "before" picture of herself in a swimsuit) to being sleek and lightly muscled in the final pix. Though she weighs about 20 pounds more than she did at her lowest weight (she posted a "skinny" picture of herself after a diet), she looks much healthier and probably wears about the same size clothing in her final (after weight-lifting) pix. She is also now able to eat about 3,000 to 4,000 calories a day without worrying about gaining body fat (as long as she continues to weight-train for maintenance). The saying that goes around among weight-lifters is, "Diet to look good in your clothes, lift weight to look good without them." (Or in a swimsuit.) No need to worry about getting bulky (women do not get bulky without using steroids). If I was your age, I would forget about diets (other than to stay away from sugary/junk foods) and do weight training alone.
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Thank you everyone! I guess I forgot to mention that my weight is in the "normal range" I'm 5'8 and 150lbs medium frame (this is apparently a bit on the higher end for a healthy weight for that body type/height so I'm trying to be between 130-140). Would any of you happen to have any advice that may help me break through this plateau if cutting down sugar a bit doesn't help? Thanks again!
Actuall 5'8' and 150 lbs is right in the middle of the normal range (normal bmi is 19-25, yours is 22.8). You are way below the U.S. average and very near the world average.* I think it's entirely normal that you are having trouble losing more weight. Perhaps you don't need to. At your weight I think youll see better results by focusing more on body composition and less on weight.
*http://www.bbc.co.uk/news/health-18770328#G2A34H1.68W78.5C1050 -
I actually just joined the gym on sunday and I combined 45 mins of cardio and 45 mins of strength training/toning for the two days I've gone so far haha and plan on doing this 3-5x / week! Gaining 20 lbs seems awful to me right now though, but I will take measurements so I won't get discouraged if the number on the scale rises. Thanks!0
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That calculator is really cool!!!0
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I actually just joined the gym on sunday and I combined 45 mins of cardio and 45 mins of strength training/toning for the two days I've gone so far haha and plan on doing this 3-5x / week! Gaining 20 lbs seems awful to me right now though, but I will take measurements so I won't get discouraged if the number on the scale rises. Thanks!
Well, you won't necessarily gain weight if you gain muscle and shed body fat--you might stay the same weight-wise. But you will likely LOOK a LOT different.0 -
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of acaloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
The first quote above is as accurate as your response - & your response can easily be misleading.
Refined sugar should be limited on general principle if one cares about a healthy diet & more sugar dangers are coming to light daily.
As most know, refined sugar is a simple carb and in doses too large to utilize quickly will go to fat storage; UNLESS THERE IS A CALORIC DEFICIT.
OP refined sugar is a processed food and in the evolutionary scheme, is a new food source for humans. We have yet to adapt to processing large amounts of concentrated refined sugar. Fruit is the best source of sugar.
Humans have varying amounts of insulin & some have a very limited amount. It's best to consider refined sugar as a potential health risk.0 -
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Um, I would think the body uses carbs for energy, not actual sugar...? Maybe I'm wrong.
To the OP: Sugar may or may not be part of what's slowing you down. It certainly isn't the whole picture. Certain people will tend to overeat because it makes them more hungry. There are plenty of studies and topics about insulin spikes and stuff but you don't need to get into specifics. Try to limit sugar (not carbs) intake a bit for a couple days. See how you feel.
^^This. Sugar can quickly cause a hunger rebound.0 -
If you are not diabetic, or per-diabetic, sugar does not matter, it is just a carb.
^This!
and to add even some of us Diabetics do not track sugar.... I have only ever tracked my Caloric intake and my 3 main macro's (Carbs, Proteins, and Fats) My A1c went from 10.0 a day to 5.3 average.....0 -
Carbs are sugar. Sugar is a carb. All carbs and all sugars are broken down into glucose. Glucose is a simple sugar that basically everything in the body runs on. Also, insulin is an appetite suppressant. That's why protein is satiating, the insulin spike from consuming protein blunts appetite.
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Um, I would think the body uses carbs for energy, not actual sugar...? Maybe I'm wrong.
To the OP: Sugar may or may not be part of what's slowing you down. It certainly isn't the whole picture. Certain people will tend to overeat because it makes them more hungry. There are plenty of studies and topics about insulin spikes and stuff but you don't need to get into specifics. Try to limit sugar (not carbs) intake a bit for a couple days. See how you feel.0 -
If you are not diabetic, or per-diabetic, sugar does not matter, it is just a carb.
^This!
and to add even some of us Diabetics do not track sugar.... I have only ever tracked my Caloric intake and my 3 main macro's (Carbs, Proteins, and Fats) My A1c went from 10.0 a day to 5.3 average.....
You can tackle the problem of too high blood sugar from more than one angle. You can exercise a lot more (bringing blood sugar down and making the muscles less insulin resistant--which will help in the overall diabetes picture). Or you can restrict calories in general, so that the calories that are taken in are utilized quickly (because you are at a calorie-deficit). And/or you can restrict simple carbs and sugar which appears to be much more effective in combating Tyoe II diabetes and its complications. Just because someone loses weight does not mean that the kidneys will be free of damage that occurs from uric acid levels that are too high. Here is an article that speaks to the issue of high uric acid levels that are a result of not only eating a purine rich diet but a diet that is high in fructose. Table sugar--sucrose--is 50% fructose. http://jasn.asnjournals.org/content/17/12_suppl_3/S165.full
There has been an epidemic of renal failure among sugar cane workers in Central America. It is thought that the studies that are currently ongoing will show that their habit of drinking sugar-sweetened fruit juice and soda pop send the workers' uric acid levels surging and their chronic dehydration (it is extremely hot in the fields) contributes to uric acid crystallizing in their kidneys and destroying them. It is thought that this is likely the mechanism behind the renal failure that plagues diabetics as well. It is wise for diabetics to restrict their fructose intake. One further note---the sugar cane workers of Central America are usually quite slender. They generally are not able to attain sufficient calories to become overweight and they do heavy manual labor.0 -
First of all, I never said anything about table sugar. I said sugar. Glucose is a monosaccharide. Monosaccharide means "single sugar."
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Correction. Your body uses glucose---not table sugar, the fructose content of which (sucrose, i.e. sugar, is 50% fructose), must be converted in the liver. It is fructose that is problematic in large amounts. The small amount that one takes in consuming a serving or two of low-fructose fruit do not appear to be a problem, especially since it is bound in fiber which slows the transmission. But the large amount of sugar that is eaten on a daily basis (estimated to be 500 calories--from all sources) is a real problem for the obese and those who are on their way to metabolic syndrome. Here is a peer-reviewed article (in a nephrology journal) that speaks to the issue: http://jasn.asnjournals.org/content/17/12_suppl_3/S165.full
As for fructose, fructose is generally easily processed by the body when consumed with an equal amount of glucose (which happens in table sugar, for the record.) And that article mentioned metabolic syndrome in rats caused by fructose. What they left out of the article was that the study they took those results from fed rats half to 3/4ths of their body weight each day in fructose to achieve those results. Since I'm not eating 100 pounds of fructose a day, I'm not worried about it. Studies done on humans, using reasonable doses, have not shown health issues from consuming fructose.0 -
Carbs are sugar. Sugar is a carb. All carbs and all sugars are broken down into glucose. Glucose is a simple sugar that basically everything in the body runs on. Also, insulin is an appetite suppressant. That's why protein is satiating, the insulin spike from consuming protein blunts appetite.
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Um, I would think the body uses carbs for energy, not actual sugar...? Maybe I'm wrong.
To the OP: Sugar may or may not be part of what's slowing you down. It certainly isn't the whole picture. Certain people will tend to overeat because it makes them more hungry. There are plenty of studies and topics about insulin spikes and stuff but you don't need to get into specifics. Try to limit sugar (not carbs) intake a bit for a couple days. See how you feel.
But, (and I'm sure you know this) all foods high in carbohydrates are NOT created equal. Yes, the body can convert practically anything you put into your mouth into blood glucose. However, there is a price to pay in metabolizing fructose. Those who eat a lot of fructose (in the form of table sugar) are setting themselves up for a potential list of medical problems: http://jasn.asnjournals.org/content/17/12_suppl_3/S165.full0 -
Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Why? Because of the evil insulinz?
Yeah, didnt you know the insulinz send your body into starvation mode?0 -
as long as you only eat sugar between 7:45 and 7:58p.m your body actually stores it as love.0
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I literally just discovered that I have this same problem. Always going over on my daily sugars with fruit like banana and clementines....0
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First of all, I never said anything about table sugar. I said sugar. Glucose is a monosaccharide. Monosaccharide means "single sugar."
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Correction. Your body uses glucose---not table sugar, the fructose content of which (sucrose, i.e. sugar, is 50% fructose), must be converted in the liver. It is fructose that is problematic in large amounts. The small amount that one takes in consuming a serving or two of low-fructose fruit do not appear to be a problem, especially since it is bound in fiber which slows the transmission. But the large amount of sugar that is eaten on a daily basis (estimated to be 500 calories--from all sources) is a real problem for the obese and those who are on their way to metabolic syndrome. Here is a peer-reviewed article (in a nephrology journal) that speaks to the issue: http://jasn.asnjournals.org/content/17/12_suppl_3/S165.full
As for fructose, fructose is generally easily processed by the body when consumed with an equal amount of glucose (which happens in table sugar, for the record.) And that article mentioned metabolic syndrome in rats caused by fructose. What they left out of the article was that the study they took those results from fed rats half to 3/4ths of their body weight each day in fructose to achieve those results. Since I'm not eating 100 pounds of fructose a day, I'm not worried about it. Studies done on humans, using reasonable doses, have not shown health issues from consuming fructose.
The research is still being done, but what you are saying is probably not true. You have not accounted for the fact that most mammals have uricase--including rats (eliminates uric acid). Human beings do not. It doesn't take very much fructose to cause a surge in uric acid in experiments with many people. The only mechanism that we have for ridding the body of uric acid is to send it out through the kidneys. What do you consider a "reasonable dose" of fructose? The recommended not-to exceed number of 25 grams per day? That is the amount in a couple of servings of low-fructose fruit and a couple of fructose-containing vegetables (like tomatoes). It is certainly NOT the 130 grams of fructose contained in one portion of "Carrot Cake A La Mode" from The Keg restaurant. One can of soda has 26 grams of fructose.0 -
"First of all, I never said anything about table sugar. I said sugar. Glucose is a monosaccharide. Monosaccharide means "single sugar."
You are being disingenuous, Saurak. Most of the consumption of "sugar" in this country (and around the world) is in the form of table sugar--sucrose--and that is generally what we mean when we simply say "sugar."0
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