I get confused sometimes when I see, for example, the yoplait light yogurt that has around 100 calories but like 30 grams of sugar. Whats more important? Counting the calories or counting the sugar?
Personally, I think counting the sugar. Its not just about weight loss, but eating healthy, nutritional foods that will satisfy you. If I eat foods high in sugar, they don't and I end up eating more anyway!
Look for yogurts with less sugar (usually plain greek or natural), they will have more fat, but its infinitely better for you than 30g sugar :-)
A lot of my weight loss efforts prior to coming to CC were undermined and unsuccessful because I tried to incorporate everything I read or heard. I was overwhelmed because I was innundated with too much information. I couldn't possibly do it all. CC appealed to me because of its simplicity: Calories in vs. calories burned. It is quite an elementary concept, but it worked for me. Over time I have tweaked my intake a bit, although I don't deprive myself of anything. I like having choices. I know that eating fresh, clean foods is better for me, so I have made an effort to move in that direction. I'm less than perfect, of course, but I seem to respond better when I make small changes, a little at a time.
I think it's good to take advantage of their goal system. If you like the simplicity of calories only, but are intrigued by a lower sugar diet, then do calories only till it's easy. Perhaps many weeks later, once it's easy, check mark the box on lower sugar. (I'm pretty sure there is one.) And let that be your second goal.
Everyone has advice, but only you are you. Do what you find is comfortable. Too much effort can lead to a burn out, and then you might stop altogether.
I found transitioning best. First count your cals, then when you realize how little of not so great for you food you get you start eliminating an eat more of foods that are better for you.
First you cut the straight up bad (junk/fast food) try for B grades day, then I started keeping sodium under 1500mg, then start cutting back the sugar treat sweets try for A grade days, then I started keeping sugar under 40grams and then try for perfect/lots of green bar days. I still have some so-so days but have lots of really good days too. If your sodium, sugar and fat goals are met, I'd say you usually are within calories/good grade days/lots of green bars too.
Going cold turkey off everything can back fire, so I'd say take your time for less chances of falling off the wagon. It is a lifestyle change not just a temporary fix that results in weight loss. I think for me I will still have sugar issues (going over 40grams daily) but if I make a conscience effort and limit daily and indulge only occasionally and all other good habits stay I think I'll be just fine :)
For weight loss counting calories is what is important. For general health and nutrition, making sure you have a broad variety of foods in your diet and that you are getting the proper balance of Fat, Protein, and Carbs are important.
To decide whether or not to eat the yogurt you need to consider the total calories and how it fits with the mix of other foods you eat that day.
"Sugar" is a broad term. It doesn't mean sucrose. If the yogurt has fruit in it then some of the sugar will be fructose from the fruit. Some of the sugar will be lactose from the dairy. In my opinion counting "sugar" is pointless.
Yes, I should have mentioned I meant 'added sugar' (the goal is added sugar, I shouldn't have assumed everyone knows the goal). For me at least sine least watching sugar intake on added sugar needs to be at least be aware of since I can easily have 2-4 cups or tea or coffee with milk/cream and 2+ tsp of sugar with a cookie or baked good, so I try for 0 to 1 maybe 2 as a treat in a day, at least at this time. I don't deny myself completely and I don't think I ever will, if it is someones bday you bet I am having cake even while calorie counting ;) (which reminds tomorrow we are having bday cake :P)
Original Post by mari16a19:
So as long as I'm staying within my calorie limit, the amount of sugar shouldn't really matter, right? Bc I've heard things like sugar turns into fat and I saw some article comparing like French fries with some other healthy food that had the same number of calories (dont remember the exact example used but basically the fries had the same calories as the healthy food it was being compared to) yet, the article said the fries would make you gain more weight than the healthy food that had the same number of calories. Is that true? I feel like its bs
You are correct, this is BS.
The thing about real sugar is that it is absorbed very quickly into your blood stream. It gives you quick energy but it doesn't last so then you are hungry again. The cycle can lead to eating too many calories.
As far as sugar turning into fat goes, this only happens if you eat over your calorie burn. Otherwise it is burned immediately by the activity your are doing or it is stored as glycogen to be used later. If you are inactive and your glycogen store are at capacity the sugar, or anything else you eat, will be stored as fat.
There is no reason to think of sugar any differently than any other type of food.
I think what you are worried about will come later on, yes calories in vs calories out is the basics but when you plateau or on the last 10-15lbs you may have to go that extra bit with eating clean to actually lose it/keep losing it. I have easily lost weight especially at first just counting ca ls and not caring what I ate. Now it is getting more difficult (longer plateaus) and I found eating better helped fix this though my cals haven't changed really at all.
I say count calories first and as you go on implement better eating habits and try to eat cleaner, especially if weigh loss slows down. They have proven that you can lose weight eating any food as long as you eat less calories but I have yet to see someone prove that you can lose the last 10lbs (of actual fat not just weight) eating w hatever you want (unless they have and I haven't see the article yet).
Okay thanks:) I shouldn't count like fruits and stuff right? I only eat fresh fruit, never dried or canned. And how much sugar is too much for 1 serving of something (like yogurt, for example). My diet is already pretty clean. I just get over whelmed when I'm reading labels for cereals and healthy bars and even yogurts, including some greek yogurts, that have a lot of sugar. And I'm talking about the healthy cereals and bars!
I have fruit (I wouldn't count fruit sugars, natural sugars I feel are a free pass as long as you aren't over consuming past your daily intake calories), Greek yogurt and cereal daily, I love it! (it's probably 1/2 my sugar in a day about 20g the cereal and Greek yogurt so not terrible) It is when I have an extra helping of the greek yogurt and cereal is when I know I am over doing it or having coffee shop coffees (lattes, etc) and cake, cookies, I portion control or try to cut back from daily to 2-4 times a week.
But I will never complete eliminate even with dieting, I HAVE TO LIVE while dieting ;) 9 months dieting about 50lbs lost (with 1-2 months maintaining/off the wagon during holidays) and 2-4 months probably left (about 5-10lbs left). I found as long as you attempt to eat clean (not even 80-100%) is better than not trying at all.
example of my sugar intake so far today I am over today :P 37.6g (goal is 37.5) is added sugar:
Morning Crisp - Crispy Light Granola Clusters - 70% Cocoa Chocolate Chip - 13g (serving 3/4 cup)
Oikos Organic Greek Yogurt - Vanilla - 8.5g (1/2 cup)
Original - Almond Breeze - 7g (1 cup) (I should skip but don't)
This was my cheats/treats, tea and cookies, I should have not had and don't have everyday:
my top natural sugars today 21.2g (that doesn't count as added sugar/doesn't count on goal and I never worry or care about but just for you I thought I'd show):
But this is me being anal about my food/health, it is in the grand scheme of weight loss for my last stretch may not be that important (and not as important as calorie count/calories in vs. calories out) but I am sure for health it helps :) and lots of people say it is the only way to lose the last bit of weight (on the stomach), I am not sure how much that holds water but I hear lots of bad things about refined sugar these days, so it doesn't hurt to cut back.
What would you consider a lot of sugar for a serving of cereal or yogurt? What range would you say I should stay around? And will eating sugar affect me if I want to gain muscle? I know I have to have my proteins but I need a balanced diet and I'd like some treats too
I figure the site's daily added sugar goal fine and I doubt it will make any difference as long as you are getting other nutrition&nb sp;from other foods and not eating enough sugar to develop a n insulin problem :) But just generally speaking, I am not a nutritionist, personal trainer nor doctor, who would probably be the ones you truly want to double check with on this if you are serious about perfection in bodybuilding. You can check leangains.com.
For me, personally, it's a mix of both. Avoiding highly processed foods(like chips, certain types of cereal, breads, whatever) is a good rule of thumb to follow. Try to look for more natural substitutes. For example, the Yoplait, try switching it up for something like Chobani Greek Yogurt. It's similar to "regular" yogurt, but it has less sugar, more protein, and it's creamier.
isn't that high??
to the OP:
that is per cup of the yummiest versions of Greek yogurt, you can get lighter non fat ones the variances of both is like 10-25grams of sugar per cup, 1/2 cup or 1-2 tsp/tbsp mixed with fruits or mixed with something else, can help with sweet cravings when cutting back on added sugar.
I myself spoon 1-2 of it on mixed berries even if it is the higher sugar Greek yogurts, I wouldn't have a whole cup of it daily.