I´ve been researching and learning as much as I can about nutrition, training, mindset, sleep and stress to help as much people as possible live a better life and from everything I´ve learnt reducing sugar and carbohydrates are the most important step you can take on nutrition.
We consume a lot of sugars and carbohydrates, a lot more than our body needs, refined sugar is in almost all processed foods and high consumption of this foods is related to diseases like obesity, overweight, insulin resistance, diabetes and more.
It´s true that carbohydrates are the preferred form of energy for our body but it can also use fat as energy, this is why diets like ketogenics that are high in fat and really low in carbs work really well. Even when our body uses carbohydrates for energy the amount you need is around 2 – 3 grams per pound of body weight (use this numbers as a guide) how much you train and the type of train along with your daily activities play an important role on your total grams but if you take this numbers just to give you an idea, it´s recommended around 30 to 40 grams of sugar per day and the average consumption is around 80 per day.
Sugar creates addiction when you eat it you want more this is why it is so hard to avoid all this unhealthy foods from your diet. I´ve talked a lot on some post about the negative effects of sugar. The biggest problem is that most people are not conscious of the total amount of sugar they eat every single day, and it´s not only one day or two, it´s every day. This is the most important cause of many diseases like diabetes, high blood pressure and others. The amount of sugar we consume every day is so high so if there´s one thing you can do to eat healthy, live healthy and lose weight is to reduce sugar.
The food industry took advantage with low fat, low sugar products. You can find a lot of “healthy” foods and “whole” grain foods, from nutrition and protein bars to chocolate snacks, healthy whole chips and the list goes on. Even when these package foods claim to be healthy they´re loaded with many hidden sugars. All the processed food or at list most of them contain hidden sugars, it´s in everything.
As you may know by now, every time you eat sugar increase glucose in the bloodstream and your pancreas needs to release insulin to take the sugar out of the blood. Too much sugar is harmful, our body cannot manage high amounts of sugar continually. There are other hormones involve like leptin which leads to overeating (I will talk more about leptin on other post).
Reducing carbohydrates is the best thing you can do not only to lose weight but to be healthier, I´m not saying to eliminate them completely you want to keep healthy carbohydrates like oatmeal, potatoes, rice, corn torillas or pasta there are some other foods that are consider carbohydrates which are high in fiber like beans and legumes and you also want those. The ones you need to avoid are simple carbohydrates like sweets, junk, processed and fast foods.
How many carbohydrates you can consume per day depends of your body, if you are insulin sensitive you can eat more, if you are insulin resistant you need to lower carbohydrates. If you are obese or overweight chances are you are insulin resistant so the first thing you need to do is avoid simple carbohydrates, this includes sweets, junk, processed and fast food and stick with complex carbohydrates like oatmeal, brown rice, potatoes once you feel comfortable with this if you need to reduce carbohydrates you can start reducing the amount of complex carbs you eat per day.
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