Is it possible to hit caloric goal while not going over 60g sugar recommendation?
mlschwall
Posts: 13 Member
I'm always below my caloric goal because I'm conscious of keeping my sugar at 60g. My meal is mostly vegetables and fruits with least amount of natural sugar. But their caloric content are very low. Any suggestions?
The good thing is, I'm actually don't feel starved even though I don't hit my caloric goal of 1500.
The good thing is, I'm actually don't feel starved even though I don't hit my caloric goal of 1500.
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Replies
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Why are you tracking sugar?0
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Yes, just don't eat foods with a lot of sugar. I don't track my sugar, so I don't have specifics.0
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kommodevaran wrote: »Why are you tracking sugar?
2 reasons:
1. I'm at risk for diabetes later in life (I had gestational diabetes).
2. I'm the kind of person who doesn't like to see red negative numbers on my food diary. I know I'm weird that way :-)1 -
Add more protein and fats. Chicken fish ect2
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kommodevaran wrote: »Why are you tracking sugar?
2 reasons:
1. I'm at risk for diabetes later in life (I had gestational diabetes).
2. I'm the kind of person who doesn't like to see red negative numbers on my food diary. I know I'm weird that way :-)
In that case you have to eat more of the foods that are low in sugar:
Vegetables
Grains and starchy vegetables
Nuts and seeds
Fish, other seafood, meat, eggs
Beans and lentils
Butter and oil
Eat in moderate amounts:
Dairy
Fruit
Reduce intake of foods that are high in sugar and doesn't contribute much nutritionally:
Sweets
Dried fruit
Juice
Soda
Cookies, cakes, desserts
Fruit flavored yogurt, chocolate milk, milkshakes, ice cream
If you add sugar/honey/syrup to food/drink or cook using sugar/honey/syrup, reduce amount and/or do it less frequently.
If you still have trouble hitting your calorie goal, consider these 2 things:
Are you logging correctly?
Eat full-fat versions of foods and choose fattier (cuts of) meat.2 -
I eat a low carb diet, Typically my sugar is under 10g, and my caloric intake is between 1500 and 2500 kcal.
To go low in sugar, it is often easier to go with animal products and fats: beef poultry, pork, eggs, full fat dairy, etc. I still eat plant products like nuts, seeds and vegetables but they will have trace sugar often. Pepperoni sticks, cheese, or a couple of eggs do not have sugar. At least the ones that I buy.
To keep sugars low I avoid all added sugars and limit my fruits.
I also keep carbs low because carbs are turned to sugar (glucose) in the body.2 -
Eat more protein and fat.1
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Consuming sugar(s) doesn't "cause" diabetes.
The best possible protection against DM is to not be overweight/obese which you can achieve by eating anything as long as calorie consumption is less than calorie expenditure and then maintain your "healthy" weight by keeping your consumption roughly equal to expenditure.
Increasing your lean body muscle is also a good idea but get to a "healthy" weight first.5 -
kommodevaran wrote: »Why are you tracking sugar?
2 reasons:
1. I'm at risk for diabetes later in life (I had gestational diabetes).
2. I'm the kind of person who doesn't like to see red negative numbers on my food diary. I know I'm weird that way :-)
Solutions:
1) Total carbs are the most important number for people at risk for diabetes and even for most who already have it. Sugar as a separate subcategory (it is a carb after all) is only important to those on insulin.
2) Switch out sugar and track fiber instead. Many do not get enough fiber and, as a subcategory of carbs, it is more important overall
I am T2Dm and, per my Certified Diabetes Educator doctor, I do not track sugar because it is more important for me to keep my total carbs down below 160 g per day and my fiber above 25 g per day4 -
TavistockToad wrote: »Eat more protein and fat.
I like this idea.0 -
I eat a low carb diet, Typically my sugar is under 10g, and my caloric intake is between 1500 and 2500 kcal.
To go low in sugar, it is often easier to go with animal products and fats: beef poultry, pork, eggs, full fat dairy, etc. I still eat plant products like nuts, seeds and vegetables but they will have trace sugar often. Pepperoni sticks, cheese, or a couple of eggs do not have sugar. At least the ones that I buy.
To keep sugars low I avoid all added sugars and limit my fruits.
I also keep carbs low because carbs are turned to sugar (glucose) in the body.
Very informative. Thanks. I'll consider this in my meal planning.0 -
kommodevaran wrote: »kommodevaran wrote: »Why are you tracking sugar?
2 reasons:
1. I'm at risk for diabetes later in life (I had gestational diabetes).
2. I'm the kind of person who doesn't like to see red negative numbers on my food diary. I know I'm weird that way :-)
In that case you have to eat more of the foods that are low in sugar:
Vegetables
Grains and starchy vegetables
Nuts and seeds
Fish, other seafood, meat, eggs
Beans and lentils
Butter and oil
Eat in moderate amounts:
Dairy
Fruit
Reduce intake of foods that are high in sugar and doesn't contribute much nutritionally:
Sweets
Dried fruit
Juice
Soda
Cookies, cakes, desserts
Fruit flavored yogurt, chocolate milk, milkshakes, ice cream
If you add sugar/honey/syrup to food/drink or cook using sugar/honey/syrup, reduce amount and/or do it less frequently.
If you still have trouble hitting your calorie goal, consider these 2 things:
Are you logging correctly?
Eat full-fat versions of foods and choose fattier (cuts of) meat.
Fantastic info, thanks! Yes, I have eliminated all "sweet treats" from my meal plan. I do love the idea of adding more fatty meat. I love meat! And yes, I love butter and oil, too (avocado and olive).0 -
Fat will help you here. Butter, olive oil, nuts, avocados. Things like that.1
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Yes, it's very possible. I don't tend to be near 60 most of the time and I don't even watch sugar. But if you have a diet that is focused on fruit and veg (especially fruit), that's why you are high. (I try to eat a lot of veg and normally get at least 10 servings, but I don't eat crazy amounts of fruit, get some of my carbs from legumes, tubers, and whole grains, and try to balance it with healthy fats and protein too).
The MFP sugar goal isn't particularly important to stay under. The credible recommendations about sugar are about added sugar (and about calories and a balanced diet and getting nutrient dense foods, not sugar itself), and I suspect MFP took that amount (under 10% of calories) and added an additional 5% as the suspected amount of sugar most would be getting from veg, fruit, and dairy, but in many healthful diets it can be much more.
I perfer to think of it a different way: get enough protein, get enough healthy fats (I don't care about fat total and actually am not in favor of eating lots of fatty meat, although I'll choose chicken with skin or some fattier heritage breeds of pork vs. the supermarket stuff, because I think it tastes better, but I make sure I get fatty fish, avocado, eggs, nuts and seeds), get enough fiber (never hard if you eat a lot of veg, fruit, legumes, whole grains). If I do all that, and hit my calories, my sugar isn't going to be out of whack, although I do look at it to make sure I see no surprises and am mostly getting it from healthful foods.
You can change sugar for fiber, which might be more helpful and avoid worrying pointlessly about the red, but remember for fiber it's a minimum goal so you'd want the red (IMO, same with protein).
To the extent that MFP's colors promote the idea that you should be under in everything, I think they do people a disservice.3 -
lemurcat12 wrote: »Yes, it's very possible. I don't tend to be near 60 most of the time and I don't even watch sugar. But if you have a diet that is focused on fruit and veg (especially fruit), that's why you are high. (I try to eat a lot of veg and normally get at least 10 servings, but I don't eat crazy amounts of fruit, get some of my carbs from legumes, tubers, and whole grains, and try to balance it with healthy fats and protein too).
The MFP sugar goal isn't particularly important to stay under. The credible recommendations about sugar are about added sugar (and about calories and a balanced diet and getting nutrient dense foods, not sugar itself), and I suspect MFP took that amount (under 10% of calories) and added an additional 5% as the suspected amount of sugar most would be getting from veg, fruit, and dairy, but in many healthful diets it can be much more.
I perfer to think of it a different way: get enough protein, get enough healthy fats (I don't care about fat total and actually am not in favor of eating lots of fatty meat, although I'll choose chicken with skin or some fattier heritage breeds of pork vs. the supermarket stuff, because I think it tastes better, but I make sure I get fatty fish, avocado, eggs, nuts and seeds), get enough fiber (never hard if you eat a lot of veg, fruit, legumes, whole grains). If I do all that, and hit my calories, my sugar isn't going to be out of whack, although I do look at it to make sure I see no surprises and am mostly getting it from healthful foods.
You can change sugar for fiber, which might be more helpful and avoid worrying pointlessly about the red, but remember for fiber it's a minimum goal so you'd want the red (IMO, same with protein).
To the extent that MFP's colors promote the idea that you should be under in everything, I think they do people a disservice.
Excellent response. I appreciate the time you spent for such thoughtful and informative post. You're right I'll try not to be too concerned with the reds. More protein, fats and fiber...YUSSSS!2 -
I disagree about the comment about added sugar as the "evil one". Sugar is sugar and must be limited. The American Heart Association recommendations are about half of what is posted in my macro nutrition page. The AHA says 36 grams not the 60 allowed for by MFP. This is not good news for fruit lovers or for those who mistakenly think eating lots of fruit is good for a body. For example, 1 cup of sliced bananas is about 36 grams of sugar. I have done battle with fruit sugar since June 28, 2017 and lost have lost 7.5 lbs. since. However, I frequently went over the 60 gram allowance until I read the AHA recommendations. Now I will be more diligent. My taste buds will be in "withdrawal".
I must add that this is the first weight loss plan that has ever made intellectual sense to me whileproviding successful weight loss. Woo Hoo!5 -
demottesantella wrote: »I disagree about the comment about added sugar as the "evil one". Sugar is sugar and must be limited. The American Heart Association recommendations are about half of what is posted in my macro nutrition page. The AHA says 36 grams not the 60 allowed for by MFP. This is not good news for fruit lovers or for those who mistakenly think eating lots of fruit is good for a body. For example, 1 cup of sliced bananas is about 36 grams of sugar. I have done battle with fruit sugar since June 28, 2017 and lost have lost 7.5 lbs. since. However, I frequently went over the 60 gram allowance until I read the AHA recommendations. Now I will be more diligent. My taste buds will be in "withdrawal".
I must add that this is the first weight loss plan that has ever made intellectual sense to me whileproviding successful weight loss. Woo Hoo!
The AHA is talking about ADDED sugars-http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.WX5WNWLyvIU.
I eat a lot of fruit and lost weight and even with doing that my health markers have improved. I go over on sugar all the time.no diabetes,no prediabetes,no insulin issues(even when I was overweight/obese)3 -
demottesantella wrote: »I disagree about the comment about added sugar as the "evil one". Sugar is sugar and must be limited. The American Heart Association recommendations are about half of what is posted in my macro nutrition page. The AHA says 36 grams not the 60 allowed for by MFP. This is not good news for fruit lovers or for those who mistakenly think eating lots of fruit is good for a body. For example, 1 cup of sliced bananas is about 36 grams of sugar. I have done battle with fruit sugar since June 28, 2017 and lost have lost 7.5 lbs. since. However, I frequently went over the 60 gram allowance until I read the AHA recommendations. Now I will be more diligent. My taste buds will be in "withdrawal".
I must add that this is the first weight loss plan that has ever made intellectual sense to me whileproviding successful weight loss. Woo Hoo!
They're referring to added sugars, not those in fruit, dairy erc. The WHO recommendation is the same-it's added sugars that they recommend limiting.3 -
CharlieBeansmomTracey wrote: »demottesantella wrote: »I disagree about the comment about added sugar as the "evil one". Sugar is sugar and must be limited. The American Heart Association recommendations are about half of what is posted in my macro nutrition page. The AHA says 36 grams not the 60 allowed for by MFP. This is not good news for fruit lovers or for those who mistakenly think eating lots of fruit is good for a body. For example, 1 cup of sliced bananas is about 36 grams of sugar. I have done battle with fruit sugar since June 28, 2017 and lost have lost 7.5 lbs. since. However, I frequently went over the 60 gram allowance until I read the AHA recommendations. Now I will be more diligent. My taste buds will be in "withdrawal".
I must add that this is the first weight loss plan that has ever made intellectual sense to me whileproviding successful weight loss. Woo Hoo!
The AHA is talking about ADDED sugars-http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.WX5WNWLyvIU.
I eat a lot of fruit and lost weight and even with doing that my health markers have improved. I go over on sugar all the time.no diabetes,no prediabetes,no insulin issues(even when I was overweight/obese)
Also worth noting from that link-the AHA states that sugar is not harmful, but because it has calories too much of it can contribute to obesity etc. So really it's about calorie intake and not so much about sugar-
Although sugars are not harmful to the body, our bodies don’t need sugars to function properly. Added sugars contribute additional calories and zero nutrients to food.5 -
OP-here's the WHO's recommendations, which shows that they're also referring to ADDED sugars, and not sugar found in fruit and dairy etc-
http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/
The WHO guideline does not refer to the sugars in fresh fruits and vegetables, and sugars naturally present in milk, because there is no reported evidence of adverse effects of consuming these sugars.3 -
And one more resource to read through, the 2015-2020 U.S. Health Dietary Guidelines. There's a lot here, but if you scroll down to the section about sugar they are very intentional about distinguishing between added sugars, and then those that naturally occur in fruit, vegetables and dairy. The recommendation to limit sugar is specific to added sugars-
https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups
Added sugars include syrups and other caloric sweeteners. When sugars are added to foods and beverages to sweeten them, they add calories without contributing essential nutrients. Consumption of added sugars can make it difficult for individuals to meet their nutrient needs while staying within calorie limits. Naturally occurring sugars, such as those in fruit or milk, are not added sugars....Healthy eating patterns limit added sugars to less than 10 percent of calories per day. This recommendation is a target to help the public achieve a healthy eating pattern, which means meeting nutrient and food group needs through nutrient-dense food and beverage choices and staying within calorie limits. When added sugars in foods and beverages exceed 10 percent of calories, a healthy eating pattern may be difficult to achieve.1 -
It is definitely possible. I don't track sugar so haven't watched it, but I looked back over my last few weeks averages and I am well below 60 g a day on average. The majority of my foods do have sugars tracked so I don't think I am off by much. But then I'm not a huge sweet fan either, most comes from fruit, dairy, and the teaspoon of maple syrup I will occasionally add to overnight oats when I make them.0
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