Sugars
bettieb1988
Posts: 122 Member
Everyday I always go over my sugar goal. However, I get all my sugar from raw fruit and vegetables and from my daily fiber one bar. Is it unhealthy to take in so much sugar? I'm hitting around 62grams per day. I do not drink sugary drinks or soda. Only water.
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Replies
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You're fine. The MFP sugar goal on the diaries is notoriously wonky. Replace it with tracking fiber or something.0
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Ok thank you! Do you have any suggestions though on what the sugar intake should actually be like?0
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I don't think you should count natural sugars from fruits and vegetables, only added sugars from your soda, sweets, or coffee. I go way beyond my sugar limit every day.
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Ok good! That makes things easier. I have 300 calories left today and I've been wondering how I was going to make up for that.0
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62 g is not bad. The daily recommendation when you don't want to lose weight is about 90 g for average adult. Natural sugars in fruit are wonderful but in my opinion if you really want to see dramatic weight reduction you might consider limiting your fruit intake and see the effect it has on your body-everybody is different. Perhaps try for a week? Also, I would consider having my fruits in the first half of the day and limiting at the evening. Hope this helps!0
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I go over my sugar allowance nearly everyday due to fruit and milk. I don't worry about it.0
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62 g is not bad. The daily recommendation when you don't want to lose weight is about 90 g for average adult. Natural sugars in fruit are wonderful but in my opinion if you really want to see dramatic weight reduction you might consider limiting your fruit intake and see the effect it has on your body-everybody is different. Perhaps try for a week? Also, I would consider having my fruits in the first half of the day and limiting at the evening. Hope this helps!
Going over your sugar intake for the day has nothing to do with CICO0 -
Let the misinformation begin.62 g is not bad. The daily recommendation when you don't want to lose weight is about 90 g for average adult. Natural sugars in fruit are wonderful but in my opinion if you really want to see dramatic weight reduction you might consider limiting your fruit intake and see the effect it has on your body-everybody is different. Perhaps try for a week? Also, I would consider having my fruits in the first half of the day and limiting at the evening. Hope this helps!
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can you guys explain?
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Well, I am new here so in advance I apologize for not knowing what is CICO, you guys have sugar wars here and what is the misinformation? Just want to learn.
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Sugar has nothing to do with weight loss. Eating less sugar may keep your calories lower but other than that it doesn't stall or stop you from losing weight. CICO is Calories in vs. Calories out.0
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Got it. Thanks!
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62 g is not bad. The daily recommendation when you don't want to lose weight is about 90 g for average adult. Natural sugars in fruit are wonderful but in my opinion if you really want to see dramatic weight reduction you might consider limiting your fruit intake and see the effect it has on your body-everybody is different. Perhaps try for a week? Also, I would consider having my fruits in the first half of the day and limiting at the evening. Hope this helps!
LOL whut??/
reduce fruit intake to increase weight loss?
I have heard them all now…
why can't you eat fruit in the evening?
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bettieb1988 wrote: »Ok good! That makes things easier. I have 300 calories left today and I've been wondering how I was going to make up for that.
The WHO's recommendation is something like 25 grams or less from added sugar (i.e., you wouldn't count sugar inherent in fruits, veggies, dairy). Even that is mostly because eating lots of the types of foods that tend to have lots of added sugar (desserts) means adding lots of calories and few nutrients, so it's common for people who eat a lot of them to end up eating lots of excess calories or not getting enough nutrients (according to WHO's reasoning). It's largely a way to check yourself and avoid too many calories/too few nutrients when you aren't already tracking those things.
Since we do check those things, I always recommend maybe tracking sugar for a little while to make sure you understand where your sugar is coming from, and then switching it out for fiber. Fiber is useful because it's a nice thing to get enough of, and also because it tends to be found in foods like fruits and veggies (among others) which have both sugar and lots of nutrients. Chances are if you are under your carb goal AND getting enough fiber that you are aren't eating an excess amount of added sugar.
This is all about nutrition, though. For weight loss the amount of sugar you eat really doesn't matter unless you end up too hungry because foods with lots of added sugar are perceived by many (not everyone) to be less filling.0 -
My carb goal is 158g so no, I would not see 62 as a problem, other than that it's very low.
If it's mostly coming from whole grains, very little from sweetened drinks or junk foods, I wouldn't worry about being a bit over.
Here's a table which explains the healthy macro ranges:
http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx
page 1, carbs, 45 - 65% of calories (4 cal per gram)
page 2, fat, 20 - 35% of calories (9 cal per gram)
page 4, protein, 10 - 35% of calories (4 cal per gram)
So for someone with a calorie goal of 2000 per day, that would be
50% carbs, 1000 cal, 250 g
25% fat, 500 cal, 56g
25% protein, 500 cal, 125 g
(just to take the simplest example as a starting point; adjust for your own needs, to see where you feel best)
And eating higher protein & lower carbs leads to more weight loss, so if you aim for the low end of carbs (45%), low end of fat (20%), and high end of protein (35%) you'll probably be more successful.
Links to & quotes from the studies in this blog post.
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Thank you all for the information. I will admit I was one of those people that thought weight loss would be halted if you had a high sugar intake. You hear so much about how sugars are bad it can be misleading. I'm trying to meet all my nutrient needs while staying low in calories. Would anyone mind looking at my nutrient intake for today and give insight on how I'm doing? My diet is mainly comprised of fruit vegetable and chicken. I took in 1414 calories for the day after exercise is taken into account.
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I will add that while my current goal is weight loss I will eventually be looking to tone and add a bit of muscle. I'm assuming adding muscle comes later! Haha0
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bettieb1988 wrote: »I will add that while my current goal is weight loss I will eventually be looking to tone and add a bit of muscle. I'm assuming adding muscle comes later! Haha
Start now!! Don't wait!! Lift heavy!!
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I usually hit 100 grams or more of sugar every day, lost 121 pounds delicious foods.bettieb1988 wrote: »Thank you all for the information. I will admit I was one of those people that thought weight loss would be halted if you had a high sugar intake. You hear so much about how sugars are bad it can be misleading. I'm trying to meet all my nutrient needs while staying low in calories. Would anyone mind looking at my nutrient intake for today and give insight on how I'm doing? My diet is mainly comprised of fruit vegetable and chicken. I took in 1414 calories for the day after exercise is taken into account.
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lemurcat12 wrote: »bettieb1988 wrote: »Ok good! That makes things easier. I have 300 calories left today and I've been wondering how I was going to make up for that.
The WHO's recommendation is something like 25 grams or less from added sugar (i.e., you wouldn't count sugar inherent in fruits, veggies, dairy). Even that is mostly because eating lots of the types of foods that tend to have lots of added sugar (desserts) means adding lots of calories and few nutrients, so it's common for people who eat a lot of them to end up eating lots of excess calories or not getting enough nutrients (according to WHO's reasoning). It's largely a way to check yourself and avoid too many calories/too few nutrients when you aren't already tracking those things.
Since we do check those things, I always recommend maybe tracking sugar for a little while to make sure you understand where your sugar is coming from, and then switching it out for fiber. Fiber is useful because it's a nice thing to get enough of, and also because it tends to be found in foods like fruits and veggies (among others) which have both sugar and lots of nutrients. Chances are if you are under your carb goal AND getting enough fiber that you are aren't eating an excess amount of added sugar.
This is all about nutrition, though. For weight loss the amount of sugar you eat really doesn't matter unless you end up too hungry because foods with lots of added sugar are perceived by many (not everyone) to be less filling.
Yes to all of this.
My added sugar intake is usually around 25-30 grams, but there have been times during weight loss mode that it was much higher.
If you (or the lurkers) are interested, here are some good reads about sugar:
http://www.alanaragonblog.com/2010/01/29/the-bitter-truth-about-fructose-alarmism
http://admin.sweetenerstudies.com/sites/default/files/resources/files/Scientific-Review-of-Lustigs-Fat-Chance.pdf
http://www.bbc.com/news/uk-scotland-edinburgh-east-fife-29126872
http://www.forbes.com/sites/trevorbutterworth/2014/02/06/sweet-and-sour-the-media-decided-fructose-was-bad-for-america-but-science-had-second-thoughts/0 -
62 g is not bad. The daily recommendation when you don't want to lose weight is about 90 g for average adult. Natural sugars in fruit are wonderful but in my opinion if you really want to see dramatic weight reduction you might consider limiting your fruit intake and see the effect it has on your body-everybody is different. Perhaps try for a week? Also, I would consider having my fruits in the first half of the day and limiting at the evening. Hope this helps!
This is terrible advice...
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bettieb1988 wrote: »I will add that while my current goal is weight loss I will eventually be looking to tone and add a bit of muscle. I'm assuming adding muscle comes later! Haha
Start now!! Don't wait!! Lift heavy!!
Definitely don't wait. I waited and I regret it-- it's MUCH harder to build muscle back once you've lost it than it is to keep what you already have.0 -
Ok awesome! Thanks so much for the help guys. I've kinda just been "going with it" an making my own routine instead of following any pre packaged one. Just coming up with my own routine so I'm figuring things out on my own. Last question, I promise, since I'm going to start trying to add muscle what should my protein intake look like?0
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bettieb1988 wrote: »Ok awesome! Thanks so much for the help guys. I've kinda just been "going with it" an making my own routine instead of following any pre packaged one. Just coming up with my own routine so I'm figuring things out on my own. Last question, I promise, since I'm going to start trying to add muscle what should my protein intake look like?
I'd aim for 1 gram of protein per pound of lean body mass. So if you know your body fat percentage it's easy to figure, for example:
My weight: 125
My body fat: 18%
So my lean mass would be 125 x 82% = 102.5
Alternately you could do .8 grams of protein per pound of weight, but the first way is better imo.
I'd also recommend following a program for lifting. Stronglifts is free and it's a good program. I prefer Starting Strength but that one is a book you buy. New Rules of Lifting for Women appeals to some people-- it's more complex, which is why I didn't care for it.0 -
I second the advice. I have heard multiple sources state the same thing. I try to follow it as well. Everything in moderation. If I ate as much fruit as I wanted to, things would be bad. Haha. And eating them in the morning is just making sure they don't slow down digestion later in the evening, I believe.62 g is not bad. The daily recommendation when you don't want to lose weight is about 90 g for average adult. Natural sugars in fruit are wonderful but in my opinion if you really want to see dramatic weight reduction you might consider limiting your fruit intake and see the effect it has on your body-everybody is different. Perhaps try for a week? Also, I would consider having my fruits in the first half of the day and limiting at the evening. Hope this helps!
This is terrible advice...
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ILiftHeavyAcrylics wrote: »bettieb1988 wrote: »Ok awesome! Thanks so much for the help guys. I've kinda just been "going with it" an making my own routine instead of following any pre packaged one. Just coming up with my own routine so I'm figuring things out on my own. Last question, I promise, since I'm going to start trying to add muscle what should my protein intake look like?
I'd aim for 1 gram of protein per pound of lean body mass. So if you know your body fat percentage it's easy to figure, for example:
My weight: 125
My body fat: 18%
So my lean mass would be 125 x 82% = 102.5
Alternately you could do .8 grams of protein per pound of weight, but the first way is better imo.
I'd also recommend following a program for lifting. Stronglifts is free and it's a good program. I prefer Starting Strength but that one is a book you buy. New Rules of Lifting for Women appeals to some people-- it's more complex, which is why I didn't care for it.
How did you get 82%?0 -
bettieb1988 wrote: »Ok awesome! Thanks so much for the help guys. I've kinda just been "going with it" an making my own routine instead of following any pre packaged one. Just coming up with my own routine so I'm figuring things out on my own. Last question, I promise, since I'm going to start trying to add muscle what should my protein intake look like?
I think I heard somewhere that 100g is a good starting point.
I googled this, and it seems to be like a reliable source:
How Much Protein Per Day?
Are you using the MyFitnessPal (MFP) method of calculating how many calories you intake, or Total Daily Energy Expenditure (TDEE)?
Also for whoever asked, CICO is an abbreviation for calories in, calories out.
Edit: I think you should join this group, it has a wealth of information and people who really know their stuff and want to help you reach your goals:
Group: Eat.Train.Progress.0
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