A diet as simple as eliminating a key culprit in weight gain can be a real struggle. If you’re needing to lose weight but enjoy eating anything you want, you’re in a quandary. Sugar, being a key culprit in this case, is a huge part of the American daily diet and is the single most active ingredient in most dishes that most likely causes weight gain.
Regular consumption of sugar not only causes weight gain but you become susceptible to chronic diseases including heart disease, diabetes, and stroke. According to CDC, the consumption of more than 21 percent of daily calories from added sugars can double the risk of death from heart disease. Consider the following:
• “A person on a 2,000-calorie diet who consumes 21 percent of their daily calories from added sugar would be eating 420 calories from added sugar, roughly the equivalent of three cans of regular soda a day.
• People who consume seven or more servings a week of sugar-sweetened beverages are at a 29% higher risk of death from heart disease than those who have one serving or less.” www.cdc.gov
There are ways to reduce or eliminate sugar from your diet. Minimizing or eliminating sugars from your daily diet will allow weight loss and minimize susceptibility on chronic diseases. Instead of counting calories and weighing food, decrease sugar consumption and increase fiber intake. Concentrate instead on vegetables and fruits as well as proteins and whole grains.
- Reduce or eliminate carbs in terms of anything white — white bread, white rice, white potatoes, white flour, and sugar.
- Stay away from breakfast cereals. There are some brands that are good but if you eliminate cereals you don’t have to remember which ones to eat or not eat.
- No candies, packaged dry fruit, watermelon, pineapple, and, of course, no cookies, cakes, or any pastries.
- No presweetened drinks, soda pop, or sweet water.
What you can eat:
- Fruits and vegetables
- Whole-grain bread, brown rice, and oatmeal
- Milk, cheese, eggs, nuts, fish
- Lean meats including beef and pork
- Artificial sweeteners— Equal, Sweet’N Low, and NutraSweet
- Sugar-free ice cream