Keeping In Check Sugars and Fat
Replies
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dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products. If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
as OP has indicated no medical condition, I don't really see how this advice is relevant.
Additionally, sugar = sugar, so source of sugar is not a concern.
hit your calorie deficit and meet micros and macros, lets not over complicate a simple concept.
Keep repeating the same mantra over and over. Nobody cares if sugar in Coke and Oreos is the same molecule as the sugar in blueberries and strawberries. It has nothing to do with weight loss, health and nutrition.
OP, you can believe a random poster, or you can do your research on line about the problems with refined sugars discussed by real experts.2 -
I wanted to add, that people on a ketogenic diet rarely feel like eating above 1500 calories. It's kind of a magical secret. A lot of diabetics do this diet. It requires careful supervision and regular monitoring of ketones and eventually blood glucose. It is a strict lifestyle.
I would also recommend people doing a keto or low carb diet have their uric acid levels tested regularly...ketosis very often leads to higher uric acid levels...for some, this never becomes and issue but gout is not an uncommon disease to develop with long term ketosis. I'd also recommend talking to a doctor before doing a keto diet to make sure you are not someone who already has issues with over-production or issues eliminating uric acid.
Just throwing that out there...I know the gospel of keto says it cures everything under the sun...but it can also do a fair bit of damage.1 -
Unless you're at risk of diabetes, being a little over sugar and fat intake won't hurt. I have ice cream almost daily and a pack of peanut butter cups 3-4 times a week, and it's rare that I go over my sugar or fat limit, and I've had no trouble losing weight so long as I stay under my daily calorie limit or get my daily walk in.
Reading through the thread, I noticed you mention you keep such a restrictive calorie limit because of the sugar and fat concern. One way to bring up your calories to a sustainable number (especially if you have a physically demanding job or exercise regularly) is to eat more vegetables (I know, cliche, but true). There's little to no sugar in them and has a myriad of health benefits.0 -
dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products.
This is not always true. Sugar is not generally added to low fat dairy, for example. They skim out the fat, but the rest remains the same. A cup of whole milk has the same amount of sugar as a cup of skim milk.If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
CICO is always king for weight loss. Whether you follow LCHF, HCLF, paleo, vegan, or any other diet, you lose weight when you consume less calories than you burn. For some, it's easier to create a deficit eating less carbs. Others find it easier to follow a more flexible plan.
And your body processes all sugar as sugar, whether it's naturally present in a food or not. Sugar in any form can contribute to a calorie surplus, causing weight gain. And people with diabetes have to be careful of sugar intake regardless of source, also.
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gonetothedogs19 wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products. If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
as OP has indicated no medical condition, I don't really see how this advice is relevant.
Additionally, sugar = sugar, so source of sugar is not a concern.
hit your calorie deficit and meet micros and macros, lets not over complicate a simple concept.
Keep repeating the same mantra over and over. Nobody cares if sugar in Coke and Oreos is the same molecule as the sugar in blueberries and strawberries. It has nothing to do with weight loss, health and nutrition.
OP, you can believe a random poster, or you can do your research on line about the problems with refined sugars discussed by real experts.
The bolded is worthwhile advice (although the rest of the post isn't). As long as one makes sure their sources are reliable "real experts" and not fearmongering crackpot pseudoscientists like Taubes, Lustig or Mercola. Junk scientists are worse than Dr. Oz.6 -
gonetothedogs19 wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products. If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
as OP has indicated no medical condition, I don't really see how this advice is relevant.
Additionally, sugar = sugar, so source of sugar is not a concern.
hit your calorie deficit and meet micros and macros, lets not over complicate a simple concept.
Keep repeating the same mantra over and over. Nobody cares if sugar in Coke and Oreos is the same molecule as the sugar in blueberries and strawberries. It has nothing to do with weight loss, health and nutrition.
OP, you can believe a random poster, or you can do your research on line about the problems with refined sugars discussed by real experts.
that is ironic coming from a random poster...
and please explain to us what these concerns are...
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gonetothedogs19 wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products. If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
as OP has indicated no medical condition, I don't really see how this advice is relevant.
Additionally, sugar = sugar, so source of sugar is not a concern.
hit your calorie deficit and meet micros and macros, lets not over complicate a simple concept.
Keep repeating the same mantra over and over. Nobody cares if sugar in Coke and Oreos is the same molecule as the sugar in blueberries and strawberries. It has nothing to do with weight loss, health and nutrition.
OP, you can believe a random poster, or you can do your research on line about the problems with refined sugars discussed by real experts.
that is ironic coming from a random poster...
and please explain to us what these concerns are...
Just Google sugar unhealthy and do your own due diligence.1 -
Anvil_Head wrote: »gonetothedogs19 wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products. If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
as OP has indicated no medical condition, I don't really see how this advice is relevant.
Additionally, sugar = sugar, so source of sugar is not a concern.
hit your calorie deficit and meet micros and macros, lets not over complicate a simple concept.
Keep repeating the same mantra over and over. Nobody cares if sugar in Coke and Oreos is the same molecule as the sugar in blueberries and strawberries. It has nothing to do with weight loss, health and nutrition.
OP, you can believe a random poster, or you can do your research on line about the problems with refined sugars discussed by real experts.
The bolded is worthwhile advice (although the rest of the post isn't). As long as one makes sure their sources are reliable "real experts" and not fearmongering crackpot pseudoscientists like Taubes, Lustig or Mercola. Junk scientists are worse than Dr. Oz.
MFP - the one and only health site on the internet where a large number and perhaps the majority of posters state that sugar is just peachy keen. You cannot find another site like this (except for the Sugar Association).Alyssa_Is_LosingIt wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products.
This is not always true. Sugar is not generally added to low fat dairy, for example. They skim out the fat, but the rest remains the same. A cup of whole milk has the same amount of sugar as a cup of skim milk.If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
CICO is always king for weight loss. Whether you follow LCHF, HCLF, paleo, vegan, or any other diet, you lose weight when you consume less calories than you burn. For some, it's easier to create a deficit eating less carbs. Others find it easier to follow a more flexible plan.
And your body processes all sugar as sugar, whether it's naturally present in a food or not. Sugar in any form can contribute to a calorie surplus, causing weight gain. And people with diabetes have to be careful of sugar intake regardless of source, also.
Your body does not process a can of Coke or a donut the same way it processes strawberries. Why do you think nutritionists and dietitians tell you to avoid Coke and donuts, and eat berries?
But what do they know with their silly degrees and certifications?1 -
Anvil_Head wrote: »gonetothedogs19 wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products. If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
as OP has indicated no medical condition, I don't really see how this advice is relevant.
Additionally, sugar = sugar, so source of sugar is not a concern.
hit your calorie deficit and meet micros and macros, lets not over complicate a simple concept.
Keep repeating the same mantra over and over. Nobody cares if sugar in Coke and Oreos is the same molecule as the sugar in blueberries and strawberries. It has nothing to do with weight loss, health and nutrition.
OP, you can believe a random poster, or you can do your research on line about the problems with refined sugars discussed by real experts.
The bolded is worthwhile advice (although the rest of the post isn't). As long as one makes sure their sources are reliable "real experts" and not fearmongering crackpot pseudoscientists like Taubes, Lustig or Mercola. Junk scientists are worse than Dr. Oz.
Try the FDA for a good source, which will require companies to provide the amount of added sugar in processed food, despite the sugar lobby breathing down their neck.
Could there be a reason they will have this requirement?0 -
gonetothedogs19 wrote: »Anvil_Head wrote: »gonetothedogs19 wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products. If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
as OP has indicated no medical condition, I don't really see how this advice is relevant.
Additionally, sugar = sugar, so source of sugar is not a concern.
hit your calorie deficit and meet micros and macros, lets not over complicate a simple concept.
Keep repeating the same mantra over and over. Nobody cares if sugar in Coke and Oreos is the same molecule as the sugar in blueberries and strawberries. It has nothing to do with weight loss, health and nutrition.
OP, you can believe a random poster, or you can do your research on line about the problems with refined sugars discussed by real experts.
The bolded is worthwhile advice (although the rest of the post isn't). As long as one makes sure their sources are reliable "real experts" and not fearmongering crackpot pseudoscientists like Taubes, Lustig or Mercola. Junk scientists are worse than Dr. Oz.
MFP - the one and only health site on the internet where a large number and perhaps the majority of posters state that sugar is just peachy keen. You cannot find another site like this (except for the Sugar Association).Alyssa_Is_LosingIt wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products.
This is not always true. Sugar is not generally added to low fat dairy, for example. They skim out the fat, but the rest remains the same. A cup of whole milk has the same amount of sugar as a cup of skim milk.If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
CICO is always king for weight loss. Whether you follow LCHF, HCLF, paleo, vegan, or any other diet, you lose weight when you consume less calories than you burn. For some, it's easier to create a deficit eating less carbs. Others find it easier to follow a more flexible plan.
And your body processes all sugar as sugar, whether it's naturally present in a food or not. Sugar in any form can contribute to a calorie surplus, causing weight gain. And people with diabetes have to be careful of sugar intake regardless of source, also.
Your body does not process a can of Coke or a donut the same way it processes strawberries. Why do you think nutritionists and dietitians tell you to avoid Coke and donuts, and eat berries?
But what do they know with their silly degrees and certifications?
The RD at my job has never told me to avoid Coke and donuts and eat berries. She has told me to make sure I'm eating plenty of nutritious foods but to also enjoy treats in moderation. And she brought in Dunkin Donuts for a birthday party recently.4 -
No registered dietician would focus on an individual food but on the overall diet unless of course their client does not have the intellectual capacity and needs the lowest common denominator fixes that create good sound bites8
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I don't eat all my calories in favour of keeping my sugar and fat level at the recommended levels. I'm usually left with 400 calories? I eat a lot of turkey, chicken, some salmon, omlettes, 3 cups of coffee with skimmed milk a day, no bread, rice, cheese, potatoes, unless it's sweet potato. I have a smoothie with berries and coconut milk once in a while too. I have 3/4 cup of pasta with 30 grams of basil pesto if I can fit it in. I drink about 6-8 cups of water a day.
Whoa. Why?
And you're consuming way too little calories. I consume way more than you to lose weight and am a 5'3" 34 y/o female.Anvil_Head wrote: »gonetothedogs19 wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products. If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
as OP has indicated no medical condition, I don't really see how this advice is relevant.
Additionally, sugar = sugar, so source of sugar is not a concern.
hit your calorie deficit and meet micros and macros, lets not over complicate a simple concept.
Keep repeating the same mantra over and over. Nobody cares if sugar in Coke and Oreos is the same molecule as the sugar in blueberries and strawberries. It has nothing to do with weight loss, health and nutrition.
OP, you can believe a random poster, or you can do your research on line about the problems with refined sugars discussed by real experts.
The bolded is worthwhile advice (although the rest of the post isn't). As long as one makes sure their sources are reliable "real experts" and not fearmongering crackpot pseudoscientists like Taubes, Lustig or Mercola. Junk scientists are worse than Dr. Oz.
Don't forget Dr Quack Axe.0 -
dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods.
OP has said nothing to suggest that this is the issue. I'd wait for more information before assuming that it is.
Also, "processed" is far too wide a category to generalize about. I get a decent amount of sugar from fat free or low fat greek yogurt (Fage, plain), and like many processed low fat foods (as stevencloser pointed out) it has NO sugar added, of course.If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad.
In other words, the issue is not sugar. Instead, for some -- particularly people who don't log all their foods -- lots of added sugar may be a sign of a diet that is not balanced or nutritionally dense enough or contains too many calories. That's why I suggested to OP that he look over his day and check out things like fiber and overall balance vs. worrying about sugar (which in MFP includes a wide variety of diverse sources).For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic.
My understanding of the evidence is that sugar doesn't cause diabetes. Overweight is a risk factor, and genetics, and some other things. But more significantly, this is really off-topic for this thread. No one has suggested that OP shouldn't eat a healthful balanced diet, but undereating significantly (1100 calories for someone of his size and age) can cause harm, and worrying about going over sugar on a few days (perhaps because he is logging bad entries or eats a lot of fruit or who knows) isn't a great thing to do.
I eat lower fat sometimes (not because I think fat is bad, but because it's just not satiating for me), and I don't end up with higher sugar consumption at all (nor have I ever shown any signs of IR). I think this idea that people are eating lots of low fat junk food because they think (or pretend to think, more like) is really a relic of the Susan Powter era. Granted, I really enjoyed the '90s (and the '80s too) -- but it's really not that much of a thing anymore. The current fad seems to be that carbs are bad, bad, very bad, not matter what, and that low carb is the way, the truth, and the light.0 -
gonetothedogs19 wrote: »Your body does not process a can of Coke or a donut the same way it processes strawberries. Why do you think nutritionists and dietitians tell you to avoid Coke and donuts, and eat berries?
Must this argument go on here? OP did not suggest that he's eating lots of junk food, and no one told him to eat lots of junk food. The MFP sugar allotment is for all sugar, and can get triggered even with a healthful balanced diet. OP's issue is that he is eating 400 calories under his 1500 calorie goal because he is worried about going over sugar (and fat). While he may look over his diet and think it needs some adjustment (a worthy thing for all to consider from time to time and something that logging makes easy to do), he should start by eating a reasonable number of calories.
This paranoia about sugar is making people scared to eat plain greek yogurt or fruit far too often. (Or just simply scared -- you shouldn't be scared of eating a food you enjoy, even if it's something that you believe reasonably that you need to limit.)3 -
gonetothedogs19 wrote: »Anvil_Head wrote: »gonetothedogs19 wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products. If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
as OP has indicated no medical condition, I don't really see how this advice is relevant.
Additionally, sugar = sugar, so source of sugar is not a concern.
hit your calorie deficit and meet micros and macros, lets not over complicate a simple concept.
Keep repeating the same mantra over and over. Nobody cares if sugar in Coke and Oreos is the same molecule as the sugar in blueberries and strawberries. It has nothing to do with weight loss, health and nutrition.
OP, you can believe a random poster, or you can do your research on line about the problems with refined sugars discussed by real experts.
The bolded is worthwhile advice (although the rest of the post isn't). As long as one makes sure their sources are reliable "real experts" and not fearmongering crackpot pseudoscientists like Taubes, Lustig or Mercola. Junk scientists are worse than Dr. Oz.
MFP - the one and only health site on the internet where a large number and perhaps the majority of posters state that sugar is just peachy keen. You cannot find another site like this (except for the Sugar Association).Alyssa_Is_LosingIt wrote: »dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products.
This is not always true. Sugar is not generally added to low fat dairy, for example. They skim out the fat, but the rest remains the same. A cup of whole milk has the same amount of sugar as a cup of skim milk.If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
CICO is always king for weight loss. Whether you follow LCHF, HCLF, paleo, vegan, or any other diet, you lose weight when you consume less calories than you burn. For some, it's easier to create a deficit eating less carbs. Others find it easier to follow a more flexible plan.
And your body processes all sugar as sugar, whether it's naturally present in a food or not. Sugar in any form can contribute to a calorie surplus, causing weight gain. And people with diabetes have to be careful of sugar intake regardless of source, also.
Your body does not process a can of Coke or a donut the same way it processes strawberries. Why do you think nutritionists and dietitians tell you to avoid Coke and donuts, and eat berries?
But what do they know with their silly degrees and certifications?
Berries are much less calorie dense than Coke or a donut, so if you're trying to cut calories and you drink a lot of soda or eat a lot of donuts, then eating berries in place of those things can help you reduce calories.
But the sugar in a donut is processed by the body exactly the way the sugar in berries is processed. Sure, different types of sugar molecules may have different metabolic pathways, but the end result is the same: they all can affect blood sugar levels and they all contain calories, which will be stored as fat if consumed in excess.2 -
Funny. Very funny. My dietitian disagrees and is in favour of moderation. Not once have I been informed to "cut out xxxxx" or "xxxx food is bad". The aim is to have healthy relationships with food and not compartmentalize foods as healthy or not healthy.Your body does not process a can of Coke or a donut the same way it processes strawberries. Why do you think nutritionists and dietitians tell you to avoid Coke and donuts, and eat berries?
But what do they know with their silly degrees and certifications?1 -
No one is trying to get OP to do things a certain way (well, except for the person who told him what foods to eat early on, who some have responded to). OP asked a question because he was struggling with eating his 1500 calories (even coming in 400 calories short) because he is nervous to go over MFP's fat and sugar goals. It is worth knowing that those goals have nothing much to do with weight loss or even current dietary recommendations.
If OP wants to work to reduce his fat and sugar, I think that's a fine goal and don't really care what his reasons are (so long as he understands that it's not necessary for weight loss, and that there is nothing magic about MFP's macros -- they are one of many options that are equally healthful). But he should realize that there's no reason to be so afraid of going over that he can't eat a reasonable number of calories. Changing a diet can be a process.
I would argue that I'm the one saying that there are lots of different (and healthful) ways to get to the same goal, then. Anyone trying to turn this into a discussion about junk food vs. non junk food (whatever one puts in those categories) or pretending like anyone is telling OP to eat "junk" is either off topic or gravely misreading the discussion. Or do you think telling OP that exceeding the fat and sugar limits isn't the end of the world or bad for weight loss = pushing Twinkies? 'Cause that's something I just never understand.4 -
lemurcat12 wrote: »No one is trying to get OP to do things a certain way (well, except for the person who told him what foods to eat early on, who some have responded to). OP asked a question because he was struggling with eating his 1500 calories (even coming in 400 calories short) because he is nervous to go over MFP's fat and sugar goals. It is worth knowing that those goals have nothing much to do with weight loss or even current dietary recommendations.
If OP wants to work to reduce his fat and sugar, I think that's a fine goal and don't really care what his reasons are (so long as he understands that it's not necessary for weight loss, and that there is nothing magic about MFP's macros -- they are one of many options that are equally healthful). But he should realize that there's no reason to be so afraid of going over that he can't eat a reasonable number of calories. Changing a diet can be a process.
I would argue that I'm the one saying that there are lots of different (and healthful) ways to get to the same goal, then. Anyone trying to turn this into a discussion about junk food vs. non junk food (whatever one puts in those categories) or pretending like anyone is telling OP to eat "junk" is either off topic or gravely misreading the discussion. Or do you think telling OP that exceeding the fat and sugar limits isn't the end of the world or bad for weight loss = pushing Twinkies? 'Cause that's something I just never understand.
Elaborating further on this, it's probably helpful to broaden the OP's perspective on this a little bit right now.
I'm concerned, as an experienced "dieter" who knows the signs when I see them, that he's too focused on the "fixit" mentality of dieting rather than making lasting lifestyle adaptations that are usually characterized by a more relaxed attitude. They're usually more indicative of long-term success.
I found these kinds of discussions about food and really picking it all apart to be instrumental in allowing me to change my own relationship with food into a healthier one and to move me away from the "diet" mentality towards the lifestyle mentality.5 -
GottaBurnEmAll wrote: »...he's too focused on the "fixit" mentality of dieting rather than making lasting lifestyle adaptations...
Bingo. Winner.
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I don't really want to wade into this discussion as I have had it over 20 times I think. There seems to be a strong desire in the forums to get member to do things a certain way. Everyone in mfp is using cico basically as it is monitoring calories and it works, there is no question there. Now if "Dave" (hypothetical name) and myself stay under our calorie goals and exercise regularly - but Dave eats what he wants whilst maintaining a defecit and I treat myself occasionally but try to stick to fruit, fresh meat/fish, vegetables etc - I imagine we will both reach the same goal and lose weight? One may be quicker than the other but speed is not essential to me.
I don't know if a study of this has been done but what I'm saying is there must be a number of ways of getting to the same target? Me and Dave will both lose weight successfully right?
no one is trying to get OP to do anything a certain way ..
we are just correcting the sugar fear mongering myth, and saying that one can include sugar in ones diet and it will be a healthy diet; assuming, said person is hitting calorie, micro, and macro targets...2 -
cwolfman13 wrote: »I wanted to add, that people on a ketogenic diet rarely feel like eating above 1500 calories. It's kind of a magical secret. A lot of diabetics do this diet. It requires careful supervision and regular monitoring of ketones and eventually blood glucose. It is a strict lifestyle.
I would also recommend people doing a keto or low carb diet have their uric acid levels tested regularly...ketosis very often leads to higher uric acid levels...for some, this never becomes and issue but gout is not an uncommon disease to develop with long term ketosis. I'd also recommend talking to a doctor before doing a keto diet to make sure you are not someone who already has issues with over-production or issues eliminating uric acid.
Just throwing that out there...I know the gospel of keto says it cures everything under the sun...but it can also do a fair bit of damage.
I would love to see information from credible sources regarding the uric acid, that keto cures everything under the sun, and that it does a fair bit of damage. A proper ketogenic diet that includes lot of green veggies should not be a problem.
I do agree that the diet should be followed with the help of a doctor.0 -
1500 is very low for a man- that's like a woman eating only 1000 calories- please be very careful you aren't eating too little or you will lose muscle more than fat!
Personally I would suggest eating more calories and make sure you're getting enough protein. It's less important to worry about fats and sugar as long as you're not going WAY over, but do make sure you get at least as much protein as is suggested.0 -
dcristo213 wrote: »If you are getting your sugars from low fat processed foods, you should reduce the consumption of those type of foods. When they reduce fat, they add sugar to those products. If you are getting your sugars from fruits, veggies, and yogurt...etc. then it's not so bad. For many years, I focused on my calories. I ate low fat foods and never really looked at sugars. I then noticed by blood sugar was starting to creep up and A1C was borderline pre-diabetic. I now eat very low carb (less than 23 grams per day) and my sugar consumption is under 5 grams per day. I eat 20-30% more calories than I did when I focused on low fat, but I still lose as much weight on average. Everyone is different, so you have to find what works best for you. I don't have planned cheat days, but on the weekends I tend to be less strict with my carbs...however I don't go overboard.
as OP has indicated no medical condition, I don't really see how this advice is relevant.
Additionally, sugar = sugar, so source of sugar is not a concern.
hit your calorie deficit and meet micros and macros, lets not over complicate a simple concept.
The human body is not as simple as you make it seem. If the above works for you, then great. I have what works for me. Everyone has to find what works best for their situation.
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stevencloser wrote: »People keep saying that low fat foods have more sugar added. I've yet to see any actual examples for this. The main things with reduced fat I can think of are cheeses and meat products which obviously neither have any sugar added to it, and dairy products which achieve low fat by substituting skim milk.
If you look at food labels and compare low/reduced fat processed foods to their full fat version you can easily see an increase in added sugars.
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dcristo213 wrote: »stevencloser wrote: »People keep saying that low fat foods have more sugar added. I've yet to see any actual examples for this. The main things with reduced fat I can think of are cheeses and meat products which obviously neither have any sugar added to it, and dairy products which achieve low fat by substituting skim milk.
If you look at food labels and compare low/reduced fat processed foods to their full fat version you can easily see an increase in added sugars.
Which ones, tell me. I just named all things low fat I can think of and most of them don't have any sugar at all to begin with, full fat or not.1 -
cwolfman13 wrote: »I wanted to add, that people on a ketogenic diet rarely feel like eating above 1500 calories. It's kind of a magical secret. A lot of diabetics do this diet. It requires careful supervision and regular monitoring of ketones and eventually blood glucose. It is a strict lifestyle.
I would also recommend people doing a keto or low carb diet have their uric acid levels tested regularly...ketosis very often leads to higher uric acid levels...for some, this never becomes and issue but gout is not an uncommon disease to develop with long term ketosis. I'd also recommend talking to a doctor before doing a keto diet to make sure you are not someone who already has issues with over-production or issues eliminating uric acid.
Just throwing that out there...I know the gospel of keto says it cures everything under the sun...but it can also do a fair bit of damage.
I would love to see information from credible sources regarding the uric acid, that keto cures everything under the sun, and that it does a fair bit of damage. A proper ketogenic diet that includes lot of green veggies should not be a problem.
I do agree that the diet should be followed with the help of a doctor.
You can look that up yourself.
For many people, uric acid levels rise on a keto diet because ketones and uric acid compete for elimination from the body and often the ketones win which means uric acid isn't being eliminated like it should be and it builds up in the blood...doesn't have crap to do with whether or not you're eating your veggies...if someone has uric levels at the higher end of the normal spectrum, keto can put them over the edge...this may or may not be an issue but it can cause a uric acid flare (gout) which I'd say is "a fair bit of damage". Not everyone with high uric acid levels will develop gout...but many will.
Guess what I was doing when I had my first uric acid flare in my mid twenties?
For some, keto will also raise cholesterol levels (which, yeah...I know...the keto community doesn't think is a big deal)...my dad for example went on a keto diet in his late forties...his LDL went through the roof...shortly after, he had his first heart attack (but I know, cholesterol is no big deal according to most keto folks and the handful of cherry picked experts they choose to listen to).
I just always find it fascinating that keto people can't seem to, for one second, think that maybe that diet could potentially cause issues or be harmful in certain circumstances.0
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