This Nutrient CAUSES Most Body FatBy Coach Josh Under General Health Tips, Nutrition Tips, Weight Loss Tips
It’s crazy, really. Man takes sugar cane or vegetables like corn or beets (which are full of fiber and various vitamins and minerals in their natural state), and completely strips them of all health-promoting properties.
What’s left is a fast-digesting, highly addictive, nutritionally dead food that causes sickness and even premature death when consumed in excess.
Of course I’m talking about sugar and, in the case of wheat, white flour. Contrary to popular belief, “stripped carbohydrates” as I call them (in all their various forms like sugar [sucrose], flour, enriched white flour, enriched bleached flour, enriched wheat flour, wheat flour, semolina flour, white rice, maltodextrin, glucose, fructose, malt syrup, corn starch, dextrose, and levulose) are really America’s most fattening and dangerous obesity addictives. Although, ironically, most processed, “fat-free” foods are loaded to the gills with them.
Out of all the obesity additives, sugar is public enemy number one. On average, my calculations show that an average American eats 140 pounds of sugar per year—about 173 grams per day. That’s one tragic sugar addiction.
It’s important to know that sugar induces hunger and cravings because it wreaks havoc on your blood sugar levels, causing them to rise, then fall. When you eat
sugar, a surge of a fat-storing hormone called insulin is released into your digestive tract. Insulin grabs hold of this sugar and stores it as energy—and then that excess is stuffed into your fat cells in all of those dreaded trouble spots—like your belly.
As a result, your blood sugar levels drop, causing more hunger and cravings.
Then the vicious cycle repeats. (It’s important to note that in the presence of insulin, the hormone responsible for burning body fat, glucagon, is “shut off.” That’s why chronic, high insulin levels will make it impossible for you to release belly fat.)
Here’s something else to keep in mind: four grams of sugar equals one teaspoon of sugar. So when you look at a soft drink can (or any other energy drink or fruit juice) and see 40 grams of sugar in a 12-ounce container, this means you’re drinking the equivalent of 10 teaspoons of sugar.
That’s right. There’s no difference between drinking a sugar-filled beverage and dumping 10 teaspoons of sugar into a glass of water and chugging it down.
And where do you think all that excess sugar goes? If you said it converts to fat
and is stored in your belly, thighs, hips, face, arms, and all those other trouble
spots, you’re right.
Now consider this. A 12-ounce soft drink (the same goes for energy drinks and fruit juices) has around 140 calories—all of which come from sugar—and the typical American has at least three of these drinks a day (yes, Starbucks drinks are loaded with fat and sugar too).
Do you know how many pounds of blubbery fat this adds up to in a year if these calories exceed what you need in a day?
Roughly 44 pounds of fat.
It’s no surprise that a recent study published in the Journal of Clinical Investigation concluded that ingesting fructose sweetened soft drinks increases belly fat in overweight subjects.
Other studies show a direct correlation between an increase in sugary soft drink consumption and type 2 diabetes and cardiovascular risk factors.
Terrifying, isn’t it?
Are you starting to see why these sugar-filled drinks may not be a good choice?
Are you starting to realize that maybe those extra pounds on your belly are not only because of what you’ve been eating…but also what you’ve been drinking?
Are you starting to see why soft drinks, energy drinks, and fruit juices are not the best choice for children? Hmm…
And I’m not the only one talking about the dangers of sugar. The American Heart Association recently came out with a “warning” to Americans, published in Circulation: Journal of the American Heart Association. Lead author Rachel K. Johnson, Ph.D.,M.P.H., R.D., professor of nutrition at the University of Vermont
in Burlington, concluded that:
High intake of added sugars is implicated in numerous poor health conditions, including obesity, high blood pressure, and other risk factors for heart disease and stroke.
- Added sugars and solid fats in food, as well as alcoholic beverages, are categorized as “discretionary calories” and should be eaten sparingly.
- Most American women should consume no more than 100 calories (25 grams) of added sugars per day; most men, no more than 150 calories (37.5 grams).
- Soft drinks and other sugar-sweetened beverages are the number-one source of added sugars in the American diet.
How much sugar is okay? With new research, like the study I just mentioned by the AHA as my reference point, and to make it simple, I recommend that men, women, and children who are interested in losing belly fat get no more than 30 grams of sugar a day (this includes natural sources from milk, fruits, and
This isn’t a lot of sugar when you consider that the average soft drink contains a whopping 40 grams of the stuff. That’s more than the amount of sugar that one should have in an entire day right there.
But I have to be honest. I’m not the type of person who is going to count sugar grams all day long. Let’s face it, it’s a hassle and it’s not something most busy people can do for life. That’s why I don’t recommend that you count the grams of sugar you eat.
Instead, stick to unprocessed, natural food sources and you’ll start losing that belly fat in no time… flat.
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