Calories vs Nutrition

In my opinion, absent any blood glucose issues, you can always ignore the sugar limit. There is no basis for limiting total sugars (including fruit and dairy sugars) for healthy adults. Some agencies advocate limiting free sugars, but the aim of those limits is to lower overall calories (which you are doing already), or ensure that people have sufficient room within their calorie requirement to meet their nutrient needs (which presumably you are doing as well).

As for sodium, you lose sodium when you sweat, so going over on workout days should not be a problem (again, unless you have a medical condition pertaining to sodium intake)

strong_curves wrote: »

As long as you're below your calorie goal for the day... going over on sugar (or carbs, or sodium, etc) doesn't matter.

This. I've never tracked sugar/sodium and I've had no problem losing weight or maintaining the loss. The only thing I've really focused on has been CICO and eating at the correct calorie amount for my goals

I burned over 800 calories according to my Fitbit. Had 600+ left over after dinner. Ate an ice cream sundae, and when it syncs after midnight I should be at my fat goal and just below protein.

I might be the odd ball, but iv we always tracked my sugars and sodium. Sodium especially because of the inverse relationship to potassium and the way we waste potassium in urine when daily sodium is over the recommended limits, regardless of how much we sweat out during exercise. Potassium is already my hardest nutrient it achieve and I don't want my excess salt messing that up.
Also, excess sodium in the diet can encouage hupertension of you're susceptible over time. The American Heart association does have a lot to say about added sugars, and does make a recommendation of about 100 cals for woman and 150 cals for men in the link below. Also check out the research in the link toward the end of the info.
I honestly don't see the need to limit natural sugars in fruits and veggies, as long as they fit into my desired macros for the day. I am one that doesn't think anything that grows is bad for you in moderation.

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Added-Sugars_UCM_305858_Article.jsp#mainContent

Serah87 wrote: »

Leslierussell4134 wrote: »

I might be the odd ball, but iv we always tracked my sugars and sodium. Sodium especially because of the inverse relationship to potassium and the way we waste potassium in urine when daily sodium is over the recommended limits, regardless of how much we sweat out during exercise. Potassium is already my hardest nutrient it achieve and I don't want my excess salt messing that up.
Also, excess sodium in the diet can encouage hupertension of you're susceptible over time. The American Heart association does have a lot to say about added sugars, and does make a recommendation of about 100 cals for woman and 150 cals for men in the link below. Also check out the research in the link toward the end of the info.
I honestly don't see the need to limit natural sugars in fruits and veggies, as long as they fit into my desired macros for the day. I am one that doesn't think anything that grows is bad for you in moderation.

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Added-Sugars_UCM_305858_Article.jsp#mainContent

I go over my sugar levels every day!!! Had heart disease and now no longer do!!!

ETA: Just to add, I am in excellent health per my doctor and my blood work.

Can you elaborate on the heart disease. What was the indicator for heart disease that you erased?

Sugar is always on the label, its a carbohydrate. Easy to track.

I just finished reading a book called Diabetes Epidemic from a very respected doctor in Chicago (Dr. R. Kraft) and he wrote a book documenting his research on almost 15,000 people from ages 3-90. He found out the fasting blood glucose does not find those who have insulin resistance and therefore those who go to get diabetes. There is a huge number (20%) undiagnosed. So, he recommends getting your fasting insulin at a minimum to see how you are doing handling carbs in the diet. He is very concerned and says this problem is why there are many undiagnosed diabetics out there as well as the millions more that will become diabetic in the near future. Just pointing this out, don't beat me up because of the sugar issue. Look him up and maybe read the book!

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Serah87 wrote: »

Leslierussell4134 wrote: »

I might be the odd ball, but iv we always tracked my sugars and sodium. Sodium especially because of the inverse relationship to potassium and the way we waste potassium in urine when daily sodium is over the recommended limits, regardless of how much we sweat out during exercise. Potassium is already my hardest nutrient it achieve and I don't want my excess salt messing that up.
Also, excess sodium in the diet can encouage hupertension of you're susceptible over time. The American Heart association does have a lot to say about added sugars, and does make a recommendation of about 100 cals for woman and 150 cals for men in the link below. Also check out the research in the link toward the end of the info.
I honestly don't see the need to limit natural sugars in fruits and veggies, as long as they fit into my desired macros for the day. I am one that doesn't think anything that grows is bad for you in moderation.

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Added-Sugars_UCM_305858_Article.jsp#mainContent

I go over my sugar levels every day!!! Had heart disease and now no longer do!!!

ETA: Just to add, I am in excellent health per my doctor and my blood work.

Well that's excellent! There is a great post on the blog today that you should check out on added sugar. Just to keep in mind. I just saw and read it.

Don't worry about your sugars unless a doctor told you to. Even many diabetes specialists tell their patients who are not on insulin not to bother tracking sugars, just keep the total carbs under a certain limit. You might do better by switching out the sugars and track fiber instead. Too many people don't get enough fiber and not getting enough of that can be worse for your overall health than getting too many sugars (within reason, of course).

As far as eating back exercise calories, how you distribute them depends on your percentages and your goals. I generally eat most of them as protein or fat because I am diabetic and need to watch my total carbs. This is where a glass of wine comes in handy. An 8 oz glass of a dry red wine (yes, I know standard is 5-6 oz) gives me close to 200 calories and 5-8 g carbs. Nice low carb treat to up my calories on workout days in the pool where I earn an extra 800 calories from laps and aerobics.

Dont worry too much about macros, focus primarily on your deficit. Make sure you arent deficient in things like fibre 18g+ per day and protein a min of 46g the rest will take care of itself, especially if you eat a balanced diet.

999tigger wrote: »

Dont worry too much about macros, focus primarily on your deficit. Make sure you arent deficient in things like fibre 18g+ per day and protein a min of 46g the rest will take care of itself, especially if you eat a balanced diet.

The usual recommendations are at least 25 grams for women and closer to 35 grams for men. As you age, the recommendations go down to 21 for women who are over 50 and 30 for men over 50.