Can I still lose weight on the same rate with high sugar?
Replies
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meharmahshahid wrote: »Thank you so much, all of you! I read an article on how sugar gets stored as fat, and that seemed to worry me very much, but after reading all the responses, I feel renewed<3
Unfortunately there are a load of awful articles about.
Carbs can get converted to fat storage (the pathway exists...) but very, very rarely. And crucially not in a calorie deficit.
Here's an excerpt which covers the subject. Link below if you want to read more of a good article from someone who knows their stuff.
"Carbohydrates are rarely converted to fat (a process called de novo lipogenesis) under normal dietary conditions. There are exceptions when this occurs. One is with massive chronic overfeeding of carbs. I’m talking 700-900 grams of carbs per day for multiple days. Under those conditions, carbs max out glycogen stores, are in excess of total daily energy requirements and you see the conversion of carbohydrate to fat for storage. But this is not a normal dietary situation for most people.
A few very stupid studies have shown that glucose INFUSION at levels of 1.5 total daily energy expenditure can cause DNL to occur but this is equally non-physiological. There is also some evidence that DNL may be increased in individuals with hyperinsulinemia (often secondary to obesity). There’s one final exception that I’ll use to finish this piece.
But by and large the conversion of carbohydrates to fat for storage is not a major pathway in humans. However, this doens’t mean that carbohydrate can’t contribute to fat gain. Because when you eat more carbohydrates you burn more carbohydrates and less fat. If fat burning is decreased, more of the fat that you are eating can then be stored as fat. So the effect is indirect and I want to repeat it to make sure it’s clear.
Carbs don’t make you fat via direct conversion and storage to fat; but excess carbs can still make you fat by blunting out the normal daily fat oxidation so that all of the fat you’re eating is stored. Which is why a 500 cal surplus of fat and a 500 cal surplus of carbs can both make you fat."
https://bodyrecomposition.com/fat-loss/how-we-get-fat
Please note the emphasis on calorie surplus throughout!!
If you take just one thing away then it's calorie balance that determines adding or subtracting energy storage in the form of body fat.
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You could lose weight while getting 80% of your calories from table sugar and 20% mostly from protein.
For me, it would mean drinking the equivalent of 6.6 cans of caffeine-free Coke plus 13oz of steamed Atlantic Cod. One of the cans of Coke could be cooked with the cod to make a sauce. All while lounging on the couch watching Netflix. You keep the calories at TDEE - 500kcals and lose a pound a week. What could go wrong?
As with a lot of things that you could do, it doesn't mean you should.
It's probably nearly as bad for you as trying to make up your calories with alcohol. It gives your liver a big workout and keeps your blood sugars high. You insulin levels would have to be high much of the time, and you insulin resistance might start to increase. In general, you probably wouldn't feel very well, which is why most people wouldn't naturally do it. Still, you could.
It seems like there are a lot of things in life like this.2 -
Jthanmyfitnesspal wrote: »You could lose weight while getting 80% of your calories from table sugar and 20% mostly from protein.
For me, it would mean drinking the equivalent of 6.6 cans of caffeine-free Coke plus 13oz of steamed Atlantic Cod. One of the cans of Coke could be cooked with the cod to make a sauce. All while lounging on the couch watching Netflix. You keep the calories at TDEE - 500kcals and lose a pound a week. What could go wrong?
As with a lot of things that you could do, it doesn't mean you should.
It's probably nearly as bad for you as trying to make up your calories with alcohol. It gives your liver a big workout and keeps your blood sugars high. You insulin levels would have to be high much of the time, and you insulin resistance might start to increase. In general, you probably wouldn't feel very well, which is why most people wouldn't naturally do it. Still, you could.
It seems like there are a lot of things in life like this.
That's not what the OP was asking. The OP was getting around 50g of sugar, which they estimated 80% of that came from fruit. The 50g of sugar comes to approximately 200 calories which would easily fit in most people's calorie allowances even when losing weight. Literally nobody has stated getting 80% of total calories was a good idea, so why throw out that straw man?8 -
he got to use red font lol8
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KrissDotCom wrote: »he got to use red font lol
You could use the red color tag, it doesn't mean you should use it.
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KrissDotCom wrote: »he got to use red font lol
You could use the red color tag, it doesn't mean you should use it.
🤣 I love you right now3 -
The one issue with sugar which can affect weight loss (if you’re within your calorie limit) is whether you find you get blood sugar spikes and crashes. The crashes can make you feel really hungry (I get hangry) and I know that’s the time I could eat everything in sight. But you can mitigate by eating protein at the same time to stabilise your blood sugar (Greek yoghurt with fruit, for instance). That helps me to stop feeling soooo hungry and over eating.0
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I average 125 grams of sugar a day. Much of it is fruit.
I’ve still managed to lose 90+ pounds. I’ve even had to up my calories lately to hold steady. I’m not certain I want to continue losing.
So, anecdotally, it’s totally possible.
I agree with @KrissDotCom. It’s CICO. I don’t have the time or the patience to get bogged down in the minutiae of what kinds of sugar or other macros, what time of day is most efficient, and all that jazz.5 -
KrissDotCom wrote: »he got to use red font lol
lolll gurl0 -
They're on to me!4
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PS I eat at least that much sugar every day. I have 3 servings of fruit (breakfast, lunch, afternoon snack) and I have a teaspoon of agave syrup in my tea 3-4 times daily. I might cut back on that if I'm not doing much cardio that week for whatever reason.
In defense of my original post: I get a little cranky by people who answer "it doesn't matter what you eat, just that you don't exceed your calorie goal." It isn't true as illustrated by my extreme example above.0 -
Jthanmyfitnesspal wrote: »PS I eat at least that much sugar every day. I have 3 servings of fruit (breakfast, lunch, afternoon snack) and I have a teaspoon of agave syrup in my tea 3-4 times daily. I might cut back on that if I'm not doing much cardio that week for whatever reason.
In defense of my original post: I get a little cranky by people who answer "it doesn't matter what you eat, just that you don't exceed your calorie goal." It isn't true as illustrated by my extreme example above.
When it comes to basic weight loss, it really doesn't matter what you eat.
People need to stop confusing the basics of weight loss with nutrition.
The OPs post had two separate questions.
First was if it would hinder her weight loss.
Answer to that is no, because only calories matter and if you stay under you will lose.
Second question was if 50g of sugar was too much, and wondering if it coming from fruit would make it more okay.
Answer would then be the nutrition part of the conversation9 -
Jthanmyfitnesspal wrote: »PS I eat at least that much sugar every day. I have 3 servings of fruit (breakfast, lunch, afternoon snack) and I have a teaspoon of agave syrup in my tea 3-4 times daily. I might cut back on that if I'm not doing much cardio that week for whatever reason.
In defense of my original post: I get a little cranky by people who answer "it doesn't matter what you eat, just that you don't exceed your calorie goal." It isn't true as illustrated by my extreme example above.
I don't think anyone is saying it doesn't matter OVERALL what you eat. Nobody is denying the existence of human nutritional needs.
The specific question in the OP was "can I still lose weight" while consuming sugar. That's what people were answering.9 -
any extra calories are stored as fat regardless of whether they're from sugar.
i had a buddy who basically lived on candy bars and soda, but he was quite thin. yet i, who have very little sugar in my diet, was heavy.7
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