Time to throw away those low-fat energy bars – it turns out it’s the sugars that are responsible for stacking the kilos on. If you’ve been struggling with your weight loss goals, read on to find out why sugar could be to blame.
Have you been eating low-cal and low-fat foods yet seen no change on the scales? Researchers say a low-fructose diet could be the solution.
The reason for this is simple: fructose can only be metabolised by the liver. If you eat a lot of fructose, no matter how low in fat it may be, you could be overwhelming your liver and causing the development of visceral fat. This is the bad kind of fat which wraps around the organs and can lead to obesity, diabetes and non-alcoholic fatty liver disease, which is projected to become the become the leading cause of cirrhosis in the next 10 years.
Here's the difficult part – fructose is fairly hard to avoid. It’s one half of sucrose, which is what sugar is made of, meaning whenever you get a sugar dose, you’ll be getting a hit of fructose too. But there are a few things you can do to reduce your consumption – take a look below at the types of foods that are more beneficial for weight loss and health.
What to eat instead.
Fat is not the enemy when it comes to weight loss – counterintuitive as it may be, eating fat is one of the best ways to lose fat. How does this work, you ask? Healthy fats keep you full for longer, are more satiating and help reduce those sugar cravings. One healthy fat, known as oleic acid protects against insulin resistance and can reduce the risk for heart disease, according to studies, while other research shows it helps with balancing blood sugar levels. Linoleic acid is another healthy fat which may help with weight loss by reducing the growth of fat, according to researchers.
Take a look at the variety of foods boasting healthy fats:
- Coconut and coconut milk.
- Nuts and nut butters.
- Olive oil.
- Seeds like flax and chia.
But it’s important to stick to the healthy fats as trans fats have been tied to increased incidence of heart disease and obesity.
Instead of the usual 3 o’clock slump, slow-release carbs will help stabilise your blood sugar levels, along with providing more consistent energy throughout the day. These carbs are a little harder for us to digest, which means we’ll feel fuller for longer and reduce sugar cravings. Here a few of the nutritious slow-release carb options:
- Quinoa, amaranth and buckwheat.
- Legumes like chickpeas, lentils and kidney beans.
- Starchy veggies like sweet potato and corn.
Fibre is one of the key weapons against fructose and weight gain, with studies showing it reduces our frequency of eating and the amounts we consume. If you’re craving something sweet, be sure to load up on fibre with it – fruit is a nutritious example. Though some fruits pack a hefty dose of fructose, the fibre helps to slow down our absorption of it and reduces our chances of developing visceral fat. Not to mention, the vitamins and minerals that come with it fruit are pretty helpful, too.
- Whole fruits and veggies.
- Whole grains.
- Seeds and nuts.
Need a little extra help? With support and health professionals onside, you’ll be better prepared to quit sugar and make it stick. That’s why we’re hosting the 8-Week Program for everyone out there looking to take their health back into their own hands.How does the 8-Week Program work?
When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:
- 8 weeks of meal plans and shopping lists.
- 90+ member-only recipes.
- Community forums to share your journey.
- Support and expert guidance from the I Quit Sugar team.
If you’re ready to ditch sugar and the host of maladies that come with it – JOIN NOW!