Should you stop sugar to lose weight?
If you’re struggling tolose weight, sugars may be responsible for your struggles. They hide everywhere, and consumed in too large quantities, they inevitably cause weight gain. But there are solutions tostop sugarand get back on track in a few weeks.
The different types of sugar
When we think of sugar, we tend to imagine white or brown sugar cubes. However, there are several varieties that are found in different natural or processed foods, with a varied glycemic index (GI). This glycemic index is used to determine insulin release levels and whether we are dealing withslow or fast sugar. A GI above 60 causes a high release of insulin and defines fast sugars while a GI below 40 refers to slow and complex sugars.
There are several types of sugars: sucrose (table sugar), glucose, fructose, lactose, galactose, maltose or starch. All these sugars are found in rather obvious foods such as confectionery, ice cream, cookies, jams, or pastries. Other foods contain it, however, includingbread, milk and dairy products or cereals and legumes.
What is sugar used for in the body?
During digestion, carbohydrates that are present in food are converted intoglucoseand pass into the blood. The normal concentration of glucose is about 1g / L of blood and remains more or less stable during the day thanks to the action of two hormones: insulin and glucagon.
It is the pancreas that releases these hormones according to the needs of the body. After ingesting a meal, insulin allows glucose to enter the cells directly. Thus, itprovides the dose of energynecessary for the functioning of the body. The surplus is stored in the liver and muscles. If the body detects a risk of hypoglycemia after a period of fasting, the pancreas will release glucagon. This hormone will allow glucose to leave the liver to supply other organs.
Does quitting sugar make you lose weight?
Quitting sugar completely is almost impossible and totally inadvisable, because the body needs carbohydratesto function. But it’s a good idea to review your diet toreduce the amount of sugar ingestedeach day. The WHO also recommends limiting consumption to about 25 grams per day, which represents about 6 teaspoons(1)
Sugar can make you fat in certain situations. As glucose is stored while waiting to be released to provide the energy needed by the body, we gain weight if physical activity is not in line with the amount of food we eat. By reducing sugars andengaging in more intense physical activity , it becomes quite easy to lose weight .
How to consume less sugar?
Quitting sugar can be particularly difficult because it has a much higher Addictive Power Than Fat.A study has also shown that human preferences for sugar begin during pregnancy. But rather than drastically reduce its consumption, it is rather advisable to turn to more natural sugars and to ban refined products.
Tolose weight, it is better to stop the consumption of pastries, cakes, and industrial cookies. If you consume a lot of white bread, reduce the quantities or even replace it with wholemeal bread. Avoid all industrial dishesand cook your own meals. If you can’t do without cakes, make them yourself and use natural cane sugar instead of white sugar.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.