Weight loss: How to lose weight fast – one food type dieters should always avoid
Weight loss is often an uphill battle for dieters with many not knowing what foods they should and shouldn’t be eating. With many foods being branded as healthy, hidden additives could cause many side effects including weight gain. Cutting out added sugar from your diet could help slimmers not only lose weight but keep it off too.
Eating too much sugar can not only cause weight gain but it can also lead to other problems like tooth decay.
The NHS explains how the type of sugar we eat too much of is known as ‘free sugar’.
This type of sugar is added to many food and drinks. This includes biscuits, chocolates, flavoured yoghurts breakfast cereals and fizzy drinks.
However they can also be hidden in foods that are thought to be healthier like honey, fruit juices and smoothies.
The NHS advises that added sugars, such as table sugar, honey and syrups should not make up more than five percent of the energy you get from food and drink each day.
This equates to just 30g a day for anyone over the age of 11. For comparison, a can of 330ml Coca Cola contains a staggering 35g of sugar which is around nine teaspoons.
There are now sugar free alternatives on the market or try swapping this for squash which has less sugar in it.
Regularly indulging in foods high in added sugars can cause you to gain excess body fat very quickly which is often very hard to lose, even with exercising.
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The NHS website explains how breakfast cereals are usually branded to be healthy but are very high in sugar.
They say: “Swapping a bowl of sugary breakfast cereal for plain cereal could cut out 70g of sugar (up to 22 sugar cubes) from your diet over a week.”
For example swapping a bowl of cereal for porridge oats is a great way to pack nutrients and vitamins into your diet early in the morning.
If you usually add sugar to your porridge, try adding a few chopped apricots, or a sliced of mashed banana instead. You could also try out adding some raisins which add a sweet taste.
These added fruits are high in sugar and although naturally occurring, should be kept
Sugar is also very present in foods that we don’t consider to be sweet such as soups, sauces and ready meals.
A third of an average-sized jar of pasta sauce (roughly 150g) can contain more than 13g of sugar, including added sugar.
This is the equivalent of around three teaspoons of sugar.
Foods and drinks packed with sugar tend to be referred to as empty calories because they provide very little nutrition for the body as well as completely lacking in protein, a nutrient essential for weight loss because it promotes feelings of fullness.
This means you will often feel hungry after consuming junk food which will lead to overeating and weight gain.
Sugars also naturally occur in foods like fruit, vegetables and milk but the NHS says we do not need to cut down on these types of sugars as they are naturally occurring and very healthy for us.
Simply making small changes toward a healthier lifestyle can see slimmers drop the pounds in a matter of weeks.
However dieters must cut sugar out of their diet gradually if they are looking for long-term weight gain because completely cutting out sugar quickly could lead to cravings and bounce back eating habits.
The website says: “If you’re not ready to give up your favourite flavours, you could start by having less. Instead of two biscuits in one sitting, try having one. If your snack has two bars, have one and share the other, or save it for another day.”
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