Wanna do a Low Sugar Diet...

jelly belly88

jelly belly88

New member
When I first started my weight loss I was on the Billy Blanks forum and they had people doing a Sugar Challenge. I belive it was anything over 7-10 grams of sugar they would add a point to thier challenge for themselves. It seemed like a great challenge. I just never put my all into it. never even tried :(

So does anyone know about how to do this. I would love to start a challenge for this. But I don't know how and what is a good daily Sugar intake and what is way to over. I know like 11g- and over is high.

I just need info and suggestions. I am trying to do my research but can't really find anything or maybe I just over looked it.

Thanks for you help. Hope this would be a Great thing to do so.:D
 
It's a great challenge and Idon't want to discourage you and i've done a few googles.. and what i'm learning is that there is no RDA for sugar... the biggest problem i think with the challenge is that a lot of foods, namely fruits, have a lot of natural sugars in them.... Refined sugars are what really need to be cut down on.. and what people consume entirely too much of (like those sweet kids cereals) but I'm not sure that food labels distiguish the difference.
 
Ways to cut back on sugar
  1. Don't add it to foods. This is the easiest and most basic way to immediately reduce the amount of sugar you're eating. Biggest targets: cereal, coffee and tea.
  2. Don't be fooled by "healthy sugar" disguises. Brown sugar, turbinado sugar, raw sugar ... it's all pretty much the same thing as far as your body is concerned.
  3. Make a real effort to reduce or eliminate processed carbohydrates. Most processed carbs -- breads, bagels, most pastas and snacks -- are loaded with flour and other ingredients that convert to sugar in the body almost as fast as pure glucose. That sugar gets stored as triglycerides, which is a fancy way of saying fat.
  4. Watch out for "fat-free" snacks. One of the biggest myths is that if a food is fat-free it doesn't make you fat. Fat-free doesn't mean calorie-free, and most fat-free snacks are loaded with sugar.
  5. Shop for color. The more your grocery basket looks like a cornucopia of color, the better. It usually means you're getting more fresh vegetables and low-glycemic fruits such as berries and cherries.
  6. Become a food detective. This tip is from the wonderful author and nutritionist Anne Louise Gittleman, who adds that "To reduce sugar, you have to know where it is first." Start reading labels.
  7. Beware of artificial sweeteners. Unfortunately, they can increase cravings for sugar and carbohydrates. According to Gittleman, they also deplete the body's stores of chromium, a nutrient crucial for blood-sugar metabolism.
  8. Do the math. Look at the label where it says "total sugars" and divide the number of grams by four. That's the number of teaspoons of sugar you are ingesting. This exercise alone should scare the pants off you.
  9. Limit fruit. (Notice I didn't say "eliminate.") Fruit has sugar, but it also has fiber and good nutrients. Just don't overdo it. For weight-loss purposes, two servings a day maximum.
  10. Eliminate fruit juice. It's a pure sugar hit with none of the fiber and less of the nutrients that are found in the fruit itself.
 
Thanks Malefincient!! :D I just done some reading on SparkPeople and taht's exactly waht they were saying. All friut and milk sugar is good. But on the label taht they show was white sugar and that is bad for you. SO here is a copy from the article.

Less is More
So how much should you limit your sugar intake? Several health organizations suggest that added sugar should be limited to no more than 10 percent of your total calories. This does not include naturally occurring sugars found in fruits (fructose) and dairy products (lactose). The chart below lists the maximum recommended daily sugar intake based on various calorie levels.

Maximum Sugar Intake

Daily Calorie Intake/ Grams/ Teaspoons

1200 / 30/ 7.5

1500/ 37/ 9

1800/ 45/ 11

2100/ 52/ 13

2400/ 60/ 15

2700/ 67/ 17
 
Hidden Sugars in Foods

Food
Serving Size
Added Sugar
Cakes and Cookies

Angel food cake
4 oz piece
7 tsp

Banana Cake
4 oz piece
2 tsp

Brownie, no icing
1 oz piece
4 tsp

Cheesecake
4 oz piece
2 tsp

Chocolate cake, iced
4 oz piece
10 tsp

Chocolate chip cookie
1 cookie
2 tsp

Coffee cake
4 oz piece
5 tsp

Cupcake, iced
4 oz piece
6 tsp

Fig Newtons
1 cookie
5 tsp

Gingersnaps
1 cookie
3 tsp

Glazed doughnut
1 doughnut
6 tsp

Oatmeal cookie
1 cookie
2 tsp

Candies

Chocolate candy bar
1 bar
7 tsp

Chocolate mint
1 piece
2 tsp
 
Thank you again maleficent!!!! You're the Best:D I am going to try to read the labels more often. I think I pretty much know about good and bad sugars. I still am going to just read the label and try to make my best judgment on the grams of sugar it says. Thanks:p
 
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