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Eating the Sugar Free Way :
Perhaps your weakness
is pistachio ice cream, brownies with nuts, or pancakes covered with
syrup. Many of us crave sweets—sometimes throughout the day.
Some of us may even be addicted to sugar. The problem is, large helpings
of sugary foods can lead to substantial weight gain. But eating sugar-free
does not necessarily guarantee weight loss.
A food may be sugar-free and still contain a great amount of calories
and carbohydrates. You may be thinking that you can lose weight simply
by using sugar substitutes. However, this is a naïve way of thinking,
since some sugar substitutes increase your intake of both calories
and carbs. For instance, the sugar substitute fructose adds calories
and carbs to your daily diet. These types of sugar substitutes are
often called sugar alcohols or polyols.
It should be stated that polyols can be highly beneficial. For instance,
while they offer a sugary taste, they have fewer calories than sugar.
They are particularly advantageous for people with diabetes and, unlike
sugar, they do not cause tooth decay. You can find polyols in a number
of baked goods and candies. Interestingly enough, they can even be
found in mouthwashes.
Given the fact that polyols are low-cal, they can be helpful in a
weight management program. Fortunately, there are a number of desserts
that are both sugar-free and delicious. For instance, sugar-free lemon
cheesecake is a healthy alternative to the typical high-calorie cheesecake.
You can also make butterscotch and pumpkin pudding by using sugar-free
butterscotch pudding mix.
A sugar-free version of Old-Fashioned Applesauce cake is made with
reduced calorie margarine, Splenda, and unsweetened applesauce, while
light chocolate peanut butter pie can be created with sugar-free chocolate
pudding and fat-free whipped dessert topping. Meanwhile, sugar-free
strawberry pie can be made with diet Sprite or 7-Up and sugar-free
strawberry gelatin.
The American Diabetes Association heartily endorses sugar-free diets.
The organization also recommends consuming at least five servings
of fruits and vegetables each day; half-dozen servings of breads and
cereals; no more than three servings of low-fat milk or yogurt, lean
meats; and a limited amount of sweets and desserts.
When you dine in restaurants, the Diabetes Association recommends
that you save half your meal for the next day in order to avoid calorie
overload. You might also consider sharing a meal or dessert with someone
else. Also, you might want to substitute a salad for potatoes. In
addition, you should ask that your dressing or sauce be served on
the side in order to attempt to control portions.
It is interesting to note that a food can be labeled “no sugar
added” and still contain sugar. The label refers to the fact
that no table sugar is involved; however, the food could still have
its share of natural sugars. As a result, no-sugar-added food could
have as many calories as other types of food. In addition, the Diabetes
Association cautions that eating protein alone will not enhance your
muscles. Rather, you need exercise to strengthen your muscles.
While eating sugar-free food can be beneficial, the Diabetes Association
offers other tips for attempting to lose weight and keep it off. In
general, the guidelines call for reducing calories and fat, exercising
each day, not skipping breakfast, and maintaining a food log which
indicates everything you have consumed on a daily basis.
Lessening your dependence on sugar can be an important first step
toward improving your diet. But, as we have seen, simply eating sugar-free
will not guarantee that you will achieve the weight loss you’re
looking for. Weight reduction takes a great deal of discipline and
patience. You did not gain all of your extra weight in a single day,
so you can’t expect to be rid of it instantaneously.
Before cutting out sugar entirely from your diet, it’s best
to check with your doctor. He or she can also give you some effective
weight management techniques. It’s always best to have a medical
doctor overseeing your weight loss plan. That can help to ensure that
you maintain good health during the weight reduction process. With
dedication and hard work, you can achieve your weight loss goals.
You yourself may be astounded at your progress, once you begin a sensible
diet plan.
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