Cutting out the sugars
woollyelly
Posts: 22 Member
Since filling in the food diary, it seems I eat way less fat than I "should" and way more sugar. (eg 101g, goal 51g) This is almost all natural, in skimmed milk, fresh and dried fruit, parsnips, cabbage (?!) etc, with some in rich tea biscuits, yoghurts etc
Upping my fat intake would just be adding calories for the sake of it, wasting them for no extra gain in my view.
I'm really struggling to see how to reduce this sugar though. I'm keeping under my calorie goal without too much trouble, do I really need to worry?
Upping my fat intake would just be adding calories for the sake of it, wasting them for no extra gain in my view.
I'm really struggling to see how to reduce this sugar though. I'm keeping under my calorie goal without too much trouble, do I really need to worry?
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Replies
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Personally, I wouldn't worry about your sugar. But depending on how low your fat is, that might be important to boost for things like vitamin absorption, healthy skin & nails, etc.0
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Having high sugar and low fat (I don't know how low) can be an issue for satiety, so if you aren't hungry it might not be anything to worry about. If you start having trouble it's something you can try changing up.0
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diannethegeek wrote: »Personally, I wouldn't worry about your sugar. But depending on how low your fat is, that might be important to boost for things like vitamin absorption, healthy skin & nails, etc.
Yep, what Dianne said. Forget the sugar, but adequate fat intake is actually very important. It's not adding calories for the sake of it.
Just how low it your fat intake on average?0 -
I found the same thing when I started logging on MFP. The main culprits were fruit and sweetened coffee. I immediately cut out the coffee because I could not drink it unsweetened and switched to hot green tea. I switched from high sugar fruit to eating only berries and melons.0
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Nony_Mouse wrote: »diannethegeek wrote: »Personally, I wouldn't worry about your sugar. But depending on how low your fat is, that might be important to boost for things like vitamin absorption, healthy skin & nails, etc.
Yep, what Dianne said. Forget the sugar, but adequate fat intake is actually very important. It's not adding calories for the sake of it.
Just how low it your fat intake on average?
Should be 30%, currently averaging 19%. After the BBC panorama programme at the beginning of this year, I identified myself as a 'constant craver'. I can eat 2 crackers or a full Christmas dinner, an hour or two later, I'm hungry again! So I've adopted a little and often approach which has been helping to stave off the hunger, but I'm close to my calorie target each day. If I have higher fat foods, I won't feel any fuller but will have eaten more calories and have none left when hunger strikes
Perhaps milk is the thing to change? Off to check cals and fat in types of milk.....
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I agree about changing to full fat milk.
If you are under /at your calorie goal, you are doing fine. But it you are struggling, you can make some adjustments. Maybe cut something to try more veggies that are high fiber like beans, green peas, pears, broccoli, corn, baked potato.
I find that dried fruit is not filling. Maybe try fresh/frozen/ canned fruit.
You do need a certain amount of fat in your day to keep the body working.0 -
woollyelly wrote: »Nony_Mouse wrote: »diannethegeek wrote: »Personally, I wouldn't worry about your sugar. But depending on how low your fat is, that might be important to boost for things like vitamin absorption, healthy skin & nails, etc.
Yep, what Dianne said. Forget the sugar, but adequate fat intake is actually very important. It's not adding calories for the sake of it.
Just how low it your fat intake on average?
Should be 30%, currently averaging 19%. After the BBC panorama programme at the beginning of this year, I identified myself as a 'constant craver'. I can eat 2 crackers or a full Christmas dinner, an hour or two later, I'm hungry again! So I've adopted a little and often approach which has been helping to stave off the hunger, but I'm close to my calorie target each day. If I have higher fat foods, I won't feel any fuller but will have eaten more calories and have none left when hunger strikes
Perhaps milk is the thing to change? Off to check cals and fat in types of milk.....
Have you tried experimenting with different macros. I think what you are doing is fine if it's working for you and you prefer eating lots of times a day, but for me I only get hungry soon after eating when I eat lots of easy to digest carbs and am kind of low on fat and protein.
However, I also find that higher fat dairy doesn't fill me up any better than lower fat--people react differently. (I suspect this for me is because I rarely eat just dairy, but eat it with other things.)0 -
Fat doesn't fill me up or give me a sense of fullness but it is what keeps me feeling full and satisfied between meals so I'm not always hungry or have that nagging feeling like I can eat more even if I just ate.
Maybe it would be worthwhile to meet your fat and protein goals for awhile and keep your sugar and carbs in check to see how you feel? If it doesn't help you can always go back to what you're doing now. Best wishes.0 -
Here is my Sugar flow chart:
Are you a diabetic?
NO -> Don't worry
Yes -> Talk to your Doctor.0 -
woollyelly wrote: »Nony_Mouse wrote: »diannethegeek wrote: »Personally, I wouldn't worry about your sugar. But depending on how low your fat is, that might be important to boost for things like vitamin absorption, healthy skin & nails, etc.
Yep, what Dianne said. Forget the sugar, but adequate fat intake is actually very important. It's not adding calories for the sake of it.
Just how low it your fat intake on average?
Should be 30%, currently averaging 19%. After the BBC panorama programme at the beginning of this year, I identified myself as a 'constant craver'. I can eat 2 crackers or a full Christmas dinner, an hour or two later, I'm hungry again! So I've adopted a little and often approach which has been helping to stave off the hunger, but I'm close to my calorie target each day. If I have higher fat foods, I won't feel any fuller but will have eaten more calories and have none left when hunger strikes
Perhaps milk is the thing to change? Off to check cals and fat in types of milk.....
30% of what? 19% of what?
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woollyelly wrote: »Nony_Mouse wrote: »diannethegeek wrote: »Personally, I wouldn't worry about your sugar. But depending on how low your fat is, that might be important to boost for things like vitamin absorption, healthy skin & nails, etc.
Yep, what Dianne said. Forget the sugar, but adequate fat intake is actually very important. It's not adding calories for the sake of it.
Just how low it your fat intake on average?
Should be 30%, currently averaging 19%. After the BBC panorama programme at the beginning of this year, I identified myself as a 'constant craver'. I can eat 2 crackers or a full Christmas dinner, an hour or two later, I'm hungry again! So I've adopted a little and often approach which has been helping to stave off the hunger, but I'm close to my calorie target each day. If I have higher fat foods, I won't feel any fuller but will have eaten more calories and have none left when hunger strikes
Perhaps milk is the thing to change? Off to check cals and fat in types of milk.....
What makes you say that? More fat will leave you more satisfied for longer than carbs/sugar. Fat and protein are what keep you full and are very important macros. I'd never suggest cutting carbs or limiting sugar unless there's a medical condition to consider, but adding fat is far from adding calories just for the sake of adding calories. You might want to do some research on the benefits of fat in your diet. 19% is pretty low and I think you're resistant to eating more fat without having a valid reason for that resistance.
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woollyelly wrote: »Since filling in the food diary, it seems I eat way less fat than I "should" and way more sugar. (eg 101g, goal 51g) This is almost all natural, in skimmed milk, fresh and dried fruit, parsnips, cabbage (?!) etc, with some in rich tea biscuits, yoghurts etc
Upping my fat intake would just be adding calories for the sake of it, wasting them for no extra gain in my view.
I'm really struggling to see how to reduce this sugar though. I'm keeping under my calorie goal without too much trouble, do I really need to worry?
No, don't worry about it. Instead focus on consuming plenty of fibre (sweet potato, oats, avocado - good for fat too, nut butters, nuts, etc).0 -
You could buy plain full fat yogurt (that would both increase your fat and lower the sugar) and add your own berries/fruit. You might find that you develop a taste for it without any added sugars. Or you could add your own. But you will in all likelihood be adding less than what you'd get with a commercial sweetened fruit yogurt.
Edited to add: Increasing your protein intake will help with feeling hungry. Protein has a more satiating effect than carbohydrates. You'll feel fuller longer if you are getting a good amount of protein with each meal.0 -
Of_Monsters_and_Meat wrote: »Here is my Sugar flow chart:
Are you a diabetic?
NO -> Don't worry
Yes -> Talk to your Doctor.
nice...and agree0 -
shreddedtrooper wrote: »woollyelly wrote: »Nony_Mouse wrote: »diannethegeek wrote: »Personally, I wouldn't worry about your sugar. But depending on how low your fat is, that might be important to boost for things like vitamin absorption, healthy skin & nails, etc.
Yep, what Dianne said. Forget the sugar, but adequate fat intake is actually very important. It's not adding calories for the sake of it.
Just how low it your fat intake on average?
Should be 30%, currently averaging 19%. After the BBC panorama programme at the beginning of this year, I identified myself as a 'constant craver'. I can eat 2 crackers or a full Christmas dinner, an hour or two later, I'm hungry again! So I've adopted a little and often approach which has been helping to stave off the hunger, but I'm close to my calorie target each day. If I have higher fat foods, I won't feel any fuller but will have eaten more calories and have none left when hunger strikes
Perhaps milk is the thing to change? Off to check cals and fat in types of milk.....
30% of what? 19% of what?
fat0 -
diannethegeek wrote: »Personally, I wouldn't worry about your sugar. But depending on how low your fat is, that might be important to boost for things like vitamin absorption, healthy skin & nails, etc.
This ^^
If you want a balanced diet, then you need to balance out your nutrients. If not, then just worry about calories.0 -
LyndseyLovesToLift wrote: »woollyelly wrote: »Nony_Mouse wrote: »diannethegeek wrote: »Personally, I wouldn't worry about your sugar. But depending on how low your fat is, that might be important to boost for things like vitamin absorption, healthy skin & nails, etc.
Yep, what Dianne said. Forget the sugar, but adequate fat intake is actually very important. It's not adding calories for the sake of it.
Just how low it your fat intake on average?
Should be 30%, currently averaging 19%. After the BBC panorama programme at the beginning of this year, I identified myself as a 'constant craver'. I can eat 2 crackers or a full Christmas dinner, an hour or two later, I'm hungry again! So I've adopted a little and often approach which has been helping to stave off the hunger, but I'm close to my calorie target each day. If I have higher fat foods, I won't feel any fuller but will have eaten more calories and have none left when hunger strikes
Perhaps milk is the thing to change? Off to check cals and fat in types of milk.....
What makes you say that? More fat will leave you more satisfied for longer than carbs/sugar. Fat and protein are what keep you full and are very important macros. I'd never suggest cutting carbs or limiting sugar unless there's a medical condition to consider, but adding fat is far from adding calories just for the sake of adding calories. You might want to do some research on the benefits of fat in your diet. 19% is pretty low and I think you're resistant to eating more fat without having a valid reason for that resistance.
Because my hunger is all imaginary, not triggered by genuine digestive system messages. I've had weight loss hypnotherapy which worked like a dream till a really traumatic event, then I gradually went back to how I was before.
So I know it's not real hunger, but it feels the same and is as hard, if not harder, to ignore. After a full Christmas dinner and pudding, I could soon want more. Or, for a high fat/protein example, a fried breakfast. Hungry a few hours after a restaurant cooked one ie with no regard for calories, probably a full day's allowance in one hit.
So very little makes me feel really full, and nothing keeps me full. Trying to achieve fullness from the types of food I eat has proved fruitless, it's psychological for me personally.
So if I swap to full fat cream cheese for instance, it feels like I've had the exact same as if I had the low fat, but it's cost me calories which means there's none left for when I want them later.
Fat is more calorie dense, so smaller volume of food for the same calories, for someone who's hungry all the time, big problem.
Before trying to loose weight, I was eating too many calories. No idea if the % of fat and sugars were right. I've found it easy to cut out fat without it feeling like a sacrifice, low fat versions of yoghurt, cheese, milk, cream cheese, mayo, don't like fat on meat anyway. But when even an apple, near the bottom of my list for something sweet, comes in at more calories than a decent choccy biccie and 13g of sugar, I don't know where I could personally stand to cut any more out. Making it bearable makes it so I can stick to it, which, in the long term, might be more important.
I plan to get some tins of oily fish and try those instead of porridge some days, though it'll mean a tea and biscuits I'll have to miss out on, so we'll see...;)0 -
shreddedtrooper wrote: »woollyelly wrote: »Nony_Mouse wrote: »diannethegeek wrote: »Personally, I wouldn't worry about your sugar. But depending on how low your fat is, that might be important to boost for things like vitamin absorption, healthy skin & nails, etc.
Yep, what Dianne said. Forget the sugar, but adequate fat intake is actually very important. It's not adding calories for the sake of it.
Just how low it your fat intake on average?
Should be 30%, currently averaging 19%. After the BBC panorama programme at the beginning of this year, I identified myself as a 'constant craver'. I can eat 2 crackers or a full Christmas dinner, an hour or two later, I'm hungry again! So I've adopted a little and often approach which has been helping to stave off the hunger, but I'm close to my calorie target each day. If I have higher fat foods, I won't feel any fuller but will have eaten more calories and have none left when hunger strikes
Perhaps milk is the thing to change? Off to check cals and fat in types of milk.....
30% of what? 19% of what?
Do you use this app? It gives you goals of what % of your calories should come from the three macro nutrients and tells you what % you're actually eating. So it should be 30%, but I'm eating 19%.
Also over on the protein, 27% to recommended 20%.0 -
if you are set on your ways then why are you even posting this thread?0
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yep, hitting my fibre goal most days. Peanut butter though, 60cals for a measley 10g?! I do occasionally, but that's 3 crackers! lolscottacular wrote: »woollyelly wrote: »Since filling in the food diary, it seems I eat way less fat than I "should" and way more sugar. (eg 101g, goal 51g) This is almost all natural, in skimmed milk, fresh and dried fruit, parsnips, cabbage (?!) etc, with some in rich tea biscuits, yoghurts etc
Upping my fat intake would just be adding calories for the sake of it, wasting them for no extra gain in my view.
I'm really struggling to see how to reduce this sugar though. I'm keeping under my calorie goal without too much trouble, do I really need to worry?
No, don't worry about it. Instead focus on consuming plenty of fibre (sweet potato, oats, avocado - good for fat too, nut butters, nuts, etc).
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woollyelly wrote: »Since filling in the food diary, it seems I eat way less fat than I "should" and way more sugar. (eg 101g, goal 51g) This is almost all natural, in skimmed milk, fresh and dried fruit, parsnips, cabbage (?!) etc, with some in rich tea biscuits, yoghurts etc
Upping my fat intake would just be adding calories for the sake of it, wasting them for no extra gain in my view.
I'm really struggling to see how to reduce this sugar though. I'm keeping under my calorie goal without too much trouble, do I really need to worry?
This will change over time. When I first reduced my calories, I was all about consuming as much volume as I could. To do that, I cut fat. That got old with the more weight I lost. I recently cut my portions of dairy to consume higher fat versions of it. I've added fats like a small pat of butter to my veggies. I feel MUCH more sated between meals. It doesn't just add calories for the sake of it. I also cleared up the cracking that was happening at the sides of my mouth.
Regarding your sugar intake, as long as you don't have a medical condition, I wouldn't worry about it.
I see that you still have the default settings on your macros. It's fine to be over on protein. The MFP protein setting is a little low, IMO. If you routinely eat closer to 30% routine, you can change your macro distribution to a percentage of your own choosing by going to goals and selecting customize.
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To get ideas of how to reduce my sugar intake, as per my original post.if you are set on your ways then why are you even posting this thread?
Apparently there was a programme about sugar last night, I'll get it on catch up. The medical opinion expressed on there was that sugar in whole fruit/veg is outweighed by the other health benefits, so I think I won't worry too much about it.
I'm going to try the oily fish though as a way to introduce a bit more fat.
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mamapeach910 wrote: »woollyelly wrote: »Since filling in the food diary, it seems I eat way less fat than I "should" and way more sugar. (eg 101g, goal 51g) This is almost all natural, in skimmed milk, fresh and dried fruit, parsnips, cabbage (?!) etc, with some in rich tea biscuits, yoghurts etc
Upping my fat intake would just be adding calories for the sake of it, wasting them for no extra gain in my view.
I'm really struggling to see how to reduce this sugar though. I'm keeping under my calorie goal without too much trouble, do I really need to worry?
This will change over time. When I first reduced my calories, I was all about consuming as much volume as I could. To do that, I cut fat. That got old with the more weight I lost. I recently cut my portions of dairy to consume higher fat versions of it. I've added fats like a small pat of butter to my veggies. I feel MUCH more sated between meals. It doesn't just add calories for the sake of it. I also cleared up the cracking that was happening at the sides of my mouth.
Regarding your sugar intake, as long as you don't have a medical condition, I wouldn't worry about it.
I see that you still have the default settings on your macros. It's fine to be over on protein. The MFP protein setting is a little low, IMO. If you routinely eat closer to 30% routine, you can change your macro distribution to a percentage of your own choosing by going to goals and selecting customize.
Thanks for the app tips and experiences
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woollyelly wrote: »Since filling in the food diary, it seems I eat way less fat than I "should" and way more sugar. (eg 101g, goal 51g) This is almost all natural, in skimmed milk, fresh and dried fruit, parsnips, cabbage (?!) etc, with some in rich tea biscuits, yoghurts etc.....
I'm really struggling to see how to reduce this sugar though. I'm keeping under my calorie goal without too much trouble, do I really need to worry?
Closed diary. All sugars are natural, skimmed milk is a bit like soda really so if that's a big part you can cut that out. Biscuits, sweetened yoghurts etc are also optional items if you're looking to trim.
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