According to the American Heart Association, the maximum amount of sugar to be consumed daily is:
Men: 37.5 grams or 9 teaspoons
Women: 25 grams or 6 teaspoons
1/2 cup Raisins –> 43 grams
8 oz Fruit Yogurt –> 43 grams
1 cup unsweetened Grape Juice –> 35 grams
12 oz can of Coke –> 33 grams
Sweet & Sour Chicken (frozen entree) –> 16 grams
1/2 cup Granola –> 13 grams
1/2 cup Banana –> 9 grams
1 serving of Kellogg’s Raisin Brand cereal –> 5 teaspoons
1 bottle Vitamin Water –> 33 grams
1 tablespoon Ketchup –> 1 teaspoon
1 Cliff bar –> 20 grams
Excuse me, WHAT?!? I. ate. way. too. much. sugar.
When I had my initial weigh-in and consultation with Katie (my coach), she explained to me that my body is functioning over 2 times my actual age because of my Body Fat %, BMI and Visceral Fat content. Ouch. I don’t feel that unhealthy anymore and it scared me straight. I really do have a long way to go.
Katie has me on a very strict diet right now, and I am also learning about the relationship between sugar/carbs to weight loss. I am not ashamed to admit that I thought, “its fruit, who cares how much sugar is in it, because its healthy sugar” or “Its a Cliff Bar and not a Big Mac.”
The eating plan that I have been following is called a Ketogenic diet. Basically, the body gets its energy from glucose. Typically, glucose comes from carbohydrates – sugar and starchy foods such as bread and pasta – which the body is able to break down. Glucose can either be used to fuel the body or stored in the liver and muscles as a chemical called glycogen. If there is not enough glucose present, the body will resort to an alternative strategy in order to fuel itself. Excess fat will begin to be broken down in order to provide a source of glucose. A by-product of this process are ketones.
In simple terms, it means that I have cut sugar and carbs almost completely from my diet. I eat several servings of vegetables and 8 oz of protein a day. I also can have some protein shakes to fill in the gaps.
I will not lie. Its hard. It is amazing how many foods have hidden sugar in them.
I have been a complainer, I’ll be honest. It’s hard to live off of veggies and meat only, but, I understand the concept behind it. Let your body deplete its natural glucose supply and then the body will go to the next thing to burn to create energy….FAT.
I am beginning to understand why my weight loss was very slow over the last couple months, there may have been changes to my body, but I hadn’t lost very much weight.
My body was getting too much glucose.
I ate wayyy too much fruit.
I used too may condiments that have sugar in them.
I wasn’t giving my body everything it needed, even though I was eating healthy.
This Ketogenic diet is Phase 1 of Katie’s plan for finishing my weight loss journey. Once I can get my body fat % down significantly, then Phase 2 will start. Phase 2 will include re-adding some sugars and carbs back in my diet, along with some more intense workouts. The end goal is to see my body functioning near or at my actual age, my body fat % in a normal range and the ability to maintain my weight loss now that I am more educated on health and wellness.
I am anxious to be able to incorporate more food into my diet again, but I didn’t get obese by eating veggies and protein, so for right now, I am exactly where I need to be.