You can continue to enjoy any kind of candy you love — as long as you do it in moderation. Moderation is the key here!
Reserve around calories from your daily calorie budget to treat yourself. This will give you the leeway to satisfy your sweet tooth without sacrificing your plan. Concentrate on eating slowly, enjoying each bite, to feel satisfied without going into to the next portion. Another trick draws on the fact that candy contains simple sugars.
Can You Eat Sugar and Lose Weight? (Here’s the Truth)
Your body uses simple sugars for energy. If you love chocolate, opt for dark chocolate for your candy fix. Dark chocolate can help support your heart with flavonoids, antioxidants, and flavanols. Studies have also found that dark chocolate could decrease anxiety and blood pressure and help your metabolism.
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Thinking outside the box on your sweet snacks can bring healthier foods into your balanced diet. Grill some pineapple or other fresh fruit for a twist on the usual flavors. When you want something cold, keep bananas in your freezer.
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You can eat the frozen chunks on their own or puree them with skim milk for something creamy and cold. Almond milk and frozen strawberries work great for this, too. By dividing your candy into portions and choosing healthier options like dark chocolate, you can keep your favorite sweet treats in your diet and still lose weight! Not only that, I'll also go over the areas of your diet that have a much larger impact on your ability to lose weight and be healthy.
Once you have these few fundamentals of dieting dialed in, losing weight becomes incredibly simple. But you'll find that your mental stress and food cravings drastically diminish, and your ability to stay consistent improves ten-fold! We could get super technical about all of the different types of sugar and mechanisms behind each.
However, that's not going to necessarily help you in deciding whether or not to eat that cupcake calling your name So I'll keep this brief and stick to the must-know info about eating sugar on a diet—no beakers or lab manuals required! The carbs in vegetables and a candy bar are more similar than you'd think. At some point, they're both converted into blood glucose to deliver energy throughout the body.
How to Eat Candy & Still Lose Weight
You've probably heard of something called the Glycemic Index? Essentially, it's a scale that measures how quickly a particular food gets converted into glucose. Some people would have you believe that this rate of conversion is what really matters for losing and gaining fat due to its relationship with insulin. Insulin is the hormone that allows your body to use sugar glucose from carbohydrates you eat for energy.
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It's also what stores excess glucose as fat. Since lower glycemic foods stabilize insulin levels, the thought is that higher GI foods will spike insulin and cause weight gain. If you want to read more about the Glycemic Index, insulin, and losing weight, check out this fantastic article by Mike Matthews.
Simply eating sugar doesn't make us fat. Energy balance, not sugar, dictates body weight changes, and it all comes down to the First Law of Thermodynamics as depicted by this fancy-pants infographic I made????
Heck, you could lose weight eating nothing but sugary-infused treats and snacks! And there's plenty of research to back it up.
A professor at Kansas State University lost 27 pounds eating nothing but Twinkies and other packaged goods in a week diet experiment source. Another professor was able to lose 56 pounds eating sugary Mcdonalds fast food for six months straight. The bottom line: When weight loss is the goal, consistently consume fewer calories than you burn is all that matters. Firstly, studies have shown that folks with higher sugar intakes tend to be heavier and have more diet-related health problems.
If you look back in time, you'd see that as our sugar intake has skyrocketed over the past years in sequence with our waistlines This further demonstrates that it's not that sugar alone harms our health. Most people taking in an abundance of sugar also tend to eat fewer fruits, veggies, lean protein sources, and other whole foods that provide essential vitamins, minerals, and fiber.
Eat Sugar and Still Lose Weight
The excess sugars and calories in their diet are coming from nutritionally void packaged snacks and candies—not micronutrient-dense fruits and veggies. The Bottom Line: Whether sugar is or isn't harmful depends entirely on the context of the situation. The majority of their diet comes from carbohydrates, with a large portion coming from sugary fruit and honey. Despite this, they have excellent health and don't experience any of the diet-related diseases we see in Western cultures For one, your diet will be severely lacking in micronutrients , which are essential for optimal physical and mental health.
So while calories are what matter for losing weight, the other components of food micronutrients, fiber, and protein are what will determine the quality of your weight loss results. Sugar intake is irrelevant without having a clear understanding of these three components of your diet.
After reading this article, you know more about sugar and losing weight than Even better, you know the necessary steps to set your diet up for success while still being able to enjoy your favorite sugary treats!