Sugar "Goal"
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Replies
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I agree with this article:
https://authoritynutrition.com/debunking-the-calorie-myth
I don't agree that CICO is "completely wrong," but I think it is an oversimplification. I think it's very challenging to have a successful and healthy weight loss plan that includes lots of added sugar. Ultimately, that was my point.
There are hundreds of these articles. None of which actually disproves CICO. Its oversimplification of the term is what is being disproved and a misunderstanding of the energy balance equation and the effects that certain medical issues cause on that equation. For those with PCOS/IR, the reason they lose slower, is due to the fact there is a decrease in metabolic rate, which is why they don't follow the typical TDEE equation. Because of this, people thing that it disproves CICO because it isn't aligned with a standard online calculator.
We all recognize that macronutrients have an impact on weight loss; energy, muscle retention, nutrient absorption and satiety. But having calories equal and protein, then weight loss will be equal.1 -
I agree with this article:
https://authoritynutrition.com/debunking-the-calorie-myth
I don't agree that CICO is "completely wrong," but I think it is an oversimplification. I think it's very challenging to have a successful and healthy weight loss plan that includes lots of added sugar. Ultimately, that was my point.
There are hundreds of these articles. None of which actually disproves CICO. Its oversimplification of the term is what is being disproved and a misunderstanding of the energy balance equation and the effects that certain medical issues cause on that equation. For those with PCOS/IR, the reason they lose slower, is due to the fact there is a decrease in metabolic rate, which is why they don't follow the typical TDEE equation. Because of this, people thing that it disproves CICO because it isn't aligned with a standard online calculator.
We all recognize that macronutrients have an impact on weight loss; energy, muscle retention, nutrient absorption and satiety. But having calories equal and protein, then weight loss will be equal.
Not everyone recognizes that. My first post in this thread was to refute someone who said that it really doesn't matter how much sugar you intake, as long as you're under your calories goal. (I was probably a bit too strong in calling it poppycock.) So thank you for saying what I've been trying to say and not doing a good job of it...macronutrients have an impact on weight loss.
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I agree with this article:
https://authoritynutrition.com/debunking-the-calorie-myth
I don't agree that CICO is "completely wrong," but I think it is an oversimplification. I think it's very challenging to have a successful and healthy weight loss plan that includes lots of added sugar. Ultimately, that was my point.
There are hundreds of these articles. None of which actually disproves CICO. Its oversimplification of the term is what is being disproved and a misunderstanding of the energy balance equation and the effects that certain medical issues cause on that equation. For those with PCOS/IR, the reason they lose slower, is due to the fact there is a decrease in metabolic rate, which is why they don't follow the typical TDEE equation. Because of this, people thing that it disproves CICO because it isn't aligned with a standard online calculator.
We all recognize that macronutrients have an impact on weight loss; energy, muscle retention, nutrient absorption and satiety. But having calories equal and protein, then weight loss will be equal.
Not everyone recognizes that. My first post in this thread was to refute someone who said that it really doesn't matter how much sugar you intake, as long as you're under your calories goal. (I was probably a bit too strong in calling it poppycock.) So thank you for saying what I've been trying to say and not doing a good job of it...macronutrients have an impact on weight loss.
It has an impact for sustainability for some. But like I already mentioned, if you can sustain your calorie goal, it literally doesn't matter how much sugar you eat. Even in my example, if I had 10% of my calories from added sugar vs none, my weight loss would be the same. In the end, sugar does not stop weight loss.
And sugar isn't a macronutrient.1 -
I agree with this article:
https://authoritynutrition.com/debunking-the-calorie-myth
I don't agree that CICO is "completely wrong," but I think it is an oversimplification. I think it's very challenging to have a successful and healthy weight loss plan that includes lots of added sugar. Ultimately, that was my point.
There are hundreds of these articles. None of which actually disproves CICO. Its oversimplification of the term is what is being disproved and a misunderstanding of the energy balance equation and the effects that certain medical issues cause on that equation. For those with PCOS/IR, the reason they lose slower, is due to the fact there is a decrease in metabolic rate, which is why they don't follow the typical TDEE equation. Because of this, people thing that it disproves CICO because it isn't aligned with a standard online calculator.
We all recognize that macronutrients have an impact on weight loss; energy, muscle retention, nutrient absorption and satiety. But having calories equal and protein, then weight loss will be equal.
Not everyone recognizes that. My first post in this thread was to refute someone who said that it really doesn't matter how much sugar you intake, as long as you're under your calories goal. (I was probably a bit too strong in calling it poppycock.) So thank you for saying what I've been trying to say and not doing a good job of it...macronutrients have an impact on weight loss.
Good job ignoring the second part of the sentence you bolded.1 -
Escape_Artist wrote: »I don't track sugar at all. It doesn't impact your weight loss, in the end it's about the calorie intake. Unless you have a medical condition and NEED to track your sugar intake, I don't see why you'd bother. I always go over my sugar because I eat a lot of fruits so I don't bother looking at it anymore.
Bolded is poppycock. Don't believe it... Added sugar (not what's in fruit) will impact your weight loss. And your health.Escape_Artist wrote: »I don't track sugar at all. It doesn't impact your weight loss, in the end it's about the calorie intake. Unless you have a medical condition and NEED to track your sugar intake, I don't see why you'd bother. I always go over my sugar because I eat a lot of fruits so I don't bother looking at it anymore.
Bolded is poppycock. Don't believe it... Added sugar (not what's in fruit) will impact your weight loss. And your health.
Nope.
Nopety-nope-nope (in agreement with first nope)
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I've said it before - I guess I have to say it again.
If it's on authoritynutrition.com, the truth is probably the exact opposite.4 -
grigglipuff wrote: »Hi everyone, thanks for all the discussion!
I have family history of cancer, heart disease, and diabetes - all of which I am trying to prevent with changes in my weight & my diet. Sugar is linked to all of these.
I don't concern myself much with fruits and veggies, so I suppose I should amend my original inquiry to ask about added sugar concerns.
Thanks to all for reminding me that MFP doesn't distinguish between added & natural. I'll have to keep that in mind myself.
It is great that you are working to maximise your health
However you choose to hit your calorie defecit is up to you, you simply have to find the way that works best for you and you can stick to. I'm one of those who swapped sugar monitoring for fibre because I find that more useful to monitor.
Good luck ..0 -
grigglipuff wrote: »Hi everyone, thanks for all the discussion!
I have family history of cancer, heart disease, and diabetes - all of which I am trying to prevent with changes in my weight & my diet. Sugar is linked to all of these.
I don't concern myself much with fruits and veggies, so I suppose I should amend my original inquiry to ask about added sugar concerns.
Thanks to all for reminding me that MFP doesn't distinguish between added & natural. I'll have to keep that in mind myself.
It is great that you are working to maximise your health
However you choose to hit your calorie defecit is up to you, you simply have to find the way that works best for you and you can stick to. I'm one of those who swapped sugar monitoring for fibre because I find that more useful to monitor.
Good luck ..
I do the same thing. i swapped sugar for fiber as it's a much more important goal to me. And i track sodium because I feel much better when and perform better when it's around 4-5K.
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OP, if you really just want to watch your added sugars, just use your common sense. MFP is just a calculator, so there's no way for it to be able to tell what is an "added sugar" and what is naturally in your food. Base your diet around whole foods (meats, grains, fruits, vegetables, etc.) and limit your consumption of processed foods. Learn how to read food labels. None of this is necessary for weight loss, but if you want to limit added sugars, this is how you do it.grigglipuff wrote: »Hi everyone, thanks for all the discussion!
I have family history of cancer, heart disease, and diabetes - all of which I am trying to prevent with changes in my weight & my diet. Sugar is linked to all of these.
I don't concern myself much with fruits and veggies, so I suppose I should amend my original inquiry to ask about added sugar concerns.
Thanks to all for reminding me that MFP doesn't distinguish between added & natural. I'll have to keep that in mind myself.
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grigglipuff wrote: »Hi everyone, thanks for all the discussion!
I have family history of cancer, heart disease, and diabetes - all of which I am trying to prevent with changes in my weight & my diet. Sugar is linked to all of these.
I don't concern myself much with fruits and veggies, so I suppose I should amend my original inquiry to ask about added sugar concerns.
Thanks to all for reminding me that MFP doesn't distinguish between added & natural. I'll have to keep that in mind myself.
Sugar has been disproven to be linked cancer. Obesity can be a contributing factor however it's your genes that have the greatest impact. There are tests/scans that can show a false positive if you have eaten sugar before the test.
I am overweight because I eat too many calories that have lots of added sugar. I either cut those foods out or eat small amounts. It is difficult but doable if you practice. Lots of practice.
I am interested in macros and the nutrient makeup of what I am eating, I mostly ignore it while eating at a deficit. I try to choose the foods that satisfy what I want and what keeps me from going over my deficit goal. For no rational reason I do get excited when I don't go over the sugar recommendation.1 -
Sorry all, I guess I wasn't clear. I understand you can still lose & eat all the sugar you want as long as you're in a deficit. My concern was for my overall health, not just weight loss - limiting sugar to prevent health issues.
Thanks for all of the replies!2 -
grigglipuff wrote: »Sorry all, I guess I wasn't clear. I understand you can still lose & eat all the sugar you want as long as you're in a deficit. My concern was for my overall health, not just weight loss - limiting sugar to prevent health issues.
Thanks for all of the replies!
Even for health, the biggest factors are weight, activity and genetics. For the most part, if you get down to a health weight and have good body composition, as well as, regularly exercise, you will be healthy. But also, diets should be looked at in context of the total. I dont worry about sugar but i do concentrate on getting mainly whole foods. If anything, i would concentrate on calories and then protein. Calories control weight loss and protein, when combined with resistance training, will help maintain your muscle mass and metabolic functions.1 -
grigglipuff wrote: »Sorry all, I guess I wasn't clear. I understand you can still lose & eat all the sugar you want as long as you're in a deficit. My concern was for my overall health, not just weight loss - limiting sugar to prevent health issues.
Thanks for all of the replies!
I eat low carb so my sugar is quite low (10g - 30g). Some countries have total sugar limits of 90g-100g which should help you get a gauge on where your sugar consumption falls. If I were regularly exceeding those total sugar limits I'd take a long look at my diet and see if I couldn't cut back somewhere.
I also have a family history of metabolic diseases so I absolutely understand where you're coming from and sugar is a concern for me too. Best wishes. 1 -
grigglipuff wrote: »Sorry all, I guess I wasn't clear. I understand you can still lose & eat all the sugar you want as long as you're in a deficit. My concern was for my overall health, not just weight loss - limiting sugar to prevent health issues.
Thanks for all of the replies!
I think you'll find that if you focus on what's going into your diet rather than trying to exclude things, sugar won't be an issue. For example, focus on getting enough protein to hit your daily protein goal. Focus on getting enough veggies to hit your daily fiber goal. Focus on hitting your daily fat goal. Focus on balancing your macros so you feel full while staying under calories. Check in on your micronutrients. When you do all of those things, you're concerning yourself with your overall health. In the process, you won't consume very much sugar. If you do, you'll do so intentionally and knowing it's fitting in a balanced, nutritious diet. I think that's what a lot of other posters are saying - we don't track sugar because we don't need to. Because we focus on staying at our calorie goals first and getting nutrition in second, we end up consuming sugar in limited amounts.8 -
grigglipuff wrote: »Sorry all, I guess I wasn't clear. I understand you can still lose & eat all the sugar you want as long as you're in a deficit. My concern was for my overall health, not just weight loss - limiting sugar to prevent health issues.
Thanks for all of the replies!
Lifestyle factors in more for overall health then diet IMO.
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mskessler89 wrote: »I think you'll find that if you focus on what's going into your diet rather than trying to exclude things, sugar won't be an issue.
Indeed. I prefer an inclusive rather then an exclusive approach to diet...0 -
Can you post sources (scientific studies)to the bolded, please? My mother had cancer and she recently died of heart disease. The only sugar she consumed was in fruit. SO...........grigglipuff wrote: »Why is sugar concerning you most? If your goal is weight loss, shouldn't it be calories?
You can amend any of the goals to suit if you go into your settings. The MFP goal will be based on all sugar consumed and it will build up in your diary from a large number of incorrect data entries .. there is no way to separate intrinsic from added sugar before you ask
Personally I set my protein and fats as minimums based on grams per bodyweight calculations, I eat a generally nutritious diet with a wide range of vegetables and foods, I don't exclude or worry about anything that doesn't matter (no medical conditions) and I totally ignore anything but calories and hitting those minimums.
Sugar concerns me the most for all of the negative impacts it has on my health. Yes, I have a weightloss goal, but my goal is overall physical health. Sugar's links to cancer, heart disease, diabetes etc. are what concern me most.Escape_Artist wrote: »I don't track sugar at all. It doesn't impact your weight loss, in the end it's about the calorie intake. Unless you have a medical condition and NEED to track your sugar intake, I don't see why you'd bother. I always go over my sugar because I eat a lot of fruits so I don't bother looking at it anymore.
Bolded is poppycock. Don't believe it... Added sugar (not what's in fruit) will impact your weight loss. And your health.
Sorry, but this is absolute BS. Have you ever heard about the guy who lost weight eating nothing but twinkies within his calorie goal?
Sugar does NOT impact weight loss unless you eat over your maintenance calories. I never cut out sugar and lost 90lbs (and am still losing). I'm no special snowflake, I just believe in math and science. I count calories since calories are KING when it comes to weight loss...0 -
mskessler89 wrote: »grigglipuff wrote: »Sorry all, I guess I wasn't clear. I understand you can still lose & eat all the sugar you want as long as you're in a deficit. My concern was for my overall health, not just weight loss - limiting sugar to prevent health issues.
Thanks for all of the replies!
I think you'll find that if you focus on what's going into your diet rather than trying to exclude things, sugar won't be an issue. For example, focus on getting enough protein to hit your daily protein goal. Focus on getting enough veggies to hit your daily fiber goal. Focus on hitting your daily fat goal. Focus on balancing your macros so you feel full while staying under calories. Check in on your micronutrients. When you do all of those things, you're concerning yourself with your overall health. In the process, you won't consume very much sugar. If you do, you'll do so intentionally and knowing it's fitting in a balanced, nutritious diet. I think that's what a lot of other posters are saying - we don't track sugar because we don't need to. Because we focus on staying at our calorie goals first and getting nutrition in second, we end up consuming sugar in limited amounts.
This is what i was saying but you said it much better.0 -
mskessler89 wrote: »grigglipuff wrote: »Sorry all, I guess I wasn't clear. I understand you can still lose & eat all the sugar you want as long as you're in a deficit. My concern was for my overall health, not just weight loss - limiting sugar to prevent health issues.
Thanks for all of the replies!
I think you'll find that if you focus on what's going into your diet rather than trying to exclude things, sugar won't be an issue. For example, focus on getting enough protein to hit your daily protein goal. Focus on getting enough veggies to hit your daily fiber goal. Focus on hitting your daily fat goal. Focus on balancing your macros so you feel full while staying under calories. Check in on your micronutrients. When you do all of those things, you're concerning yourself with your overall health. In the process, you won't consume very much sugar. If you do, you'll do so intentionally and knowing it's fitting in a balanced, nutritious diet. I think that's what a lot of other posters are saying - we don't track sugar because we don't need to. Because we focus on staying at our calorie goals first and getting nutrition in second, we end up consuming sugar in limited amounts.
That's a great holistic approach - well said.0 -
cerise_noir wrote: »
Can you post sources (scientific studies)to the bolded, please? My mother had cancer and she recently died of heart disease. The only sugar she consumed was in fruit. SO...........grigglipuff wrote: »Why is sugar concerning you most? If your goal is weight loss, shouldn't it be calories?
You can amend any of the goals to suit if you go into your settings. The MFP goal will be based on all sugar consumed and it will build up in your diary from a large number of incorrect data entries .. there is no way to separate intrinsic from added sugar before you ask
Personally I set my protein and fats as minimums based on grams per bodyweight calculations, I eat a generally nutritious diet with a wide range of vegetables and foods, I don't exclude or worry about anything that doesn't matter (no medical conditions) and I totally ignore anything but calories and hitting those minimums.
Sugar concerns me the most for all of the negative impacts it has on my health. Yes, I have a weightloss goal, but my goal is overall physical health. Sugar's links to cancer, heart disease, diabetes etc. are what concern me most.Escape_Artist wrote: »I don't track sugar at all. It doesn't impact your weight loss, in the end it's about the calorie intake. Unless you have a medical condition and NEED to track your sugar intake, I don't see why you'd bother. I always go over my sugar because I eat a lot of fruits so I don't bother looking at it anymore.
Bolded is poppycock. Don't believe it... Added sugar (not what's in fruit) will impact your weight loss. And your health.
Sorry, but this is absolute BS. Have you ever heard about the guy who lost weight eating nothing but twinkies within his calorie goal?
Sugar does NOT impact weight loss unless you eat over your maintenance calories. I never cut out sugar and lost 90lbs (and am still losing). I'm no special snowflake, I just believe in math and science. I count calories since calories are KING when it comes to weight loss...
I am sorry for your loss.
There appears to be a correlation (link).
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0057873
http://ajcn.nutrition.org/content/71/6/1455.short
AHA sugests cutting sugar intake by over two thirds.
http://circ.ahajournals.org/content/120/11/1011.short
There is a link to some cancer too.
http://www.sciencedirect.com/science/article/pii/03069877839009560
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