If you are having difficulty losing weight, sugars may be responsible for your difficulties. They hide everywhere and consumed in too large quantities, they inevitably cause weight gain, but there are ways to stop consuming sugar and get back in shape in a few weeks.
The different types of sugar
When we think of sugar, we tend to imagine white or brown sugar. However, several varieties can be found in different natural or processed foods, with a varied glycemic index (GI). This glycemic index is used to determine insulin release levels and whether you are dealing with slow or fast-moving sugar. A GI above 60 causes high insulin release and defines fast sugars, while a GI below 40 designates slow and complex sugars.
There are several types of sugar: sucrose (table sugar), glucose, fructose, lactose, galactose, maltose, or starch. All of these sugars are found in fairly obvious foods such as confectionery, ice cream, cookies, jams, or pastries. However, other foods contain them, such as bread, milk, and dairy products or cereals and legumes.
What is the purpose of sugar in the body?
During digestion, the carbohydrates in food are converted into glucose and pass into the bloodstream. The normal concentration of glucose is about 1g/L of blood and remains more or less stable throughout the day thanks to the action of two hormones: insulin and glucagon.
It is the pancreas that releases these hormones according to the body’s needs. After eating a meal, the insulin allows glucose to enter the cells directly. In this way, it provides the dose of energy needed for the body to function. The surplus is stored in the liver and muscles. If the body detects a risk of hypoglycemia after a period of fasting, the pancreas will release glucagon. This hormone will allow glucose to leave the liver to feed other organs.
Does stopping sugar make you lose weight?
Stopping sugar completely is almost impossible and inadvisable, as the body needs carbohydrates to function. But it’s a good idea to review your diet to reduce the amount of sugar you eat each day. The WHO recommends limiting consumption to about 25 grams per day, which is about 6 teaspoons(1).
Sugar can be fattening in certain situations. Since glucose is stored while waiting to be released to provide the body with energy, you will gain weight if a physical activity does not match the amount of food you eat. By reducing sugars and engaging in more physical activity, it becomes fairly easy to lose weight.
How can I eat less sugar?
Stopping sugar can be particularly difficult because it has a much higher addictive power than fat. A study has shown that human preferences for sugar begin as early as gestation. But rather than drastically reducing its consumption, it is advisable to turn to more natural sugars and to ban refined products.
To lose weight, it is best to stop eating industrial pastries, cakes and biscuits. If you eat a lot of white bread, reduce the quantities or even replace it with wholemeal bread. Avoid all industrial dishes and cook your meals yourself. If you cannot manage to do without cakes, make them yourself and use natural cane sugar instead of white sugar.
Also read: How can I lose weight easily and naturally?