• Josh Bezoni – Nutritionist

    Nutritionist, Josh Bezoni, has helped tens of thousands of men and women from around the world to slash over 30 tons of belly fat and body blubber. Now he wants to help YOU get a flat belly, too. Be sure to check in daily for belly-burning tips and breakthrough information.

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This Nutrient CAUSES Most Body Fat

By 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.

  1. Added sugars and solid fats in food, as well as alcoholic beverages, are categorized as “discretionary calories” and should be eaten sparingly.
  2. 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).
  3. 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
vegetables, too).

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.

Question or comment, am eager to hear from you in the comment section below!

JoshCoach Josh

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109 Comments Add yours

  1. Gerald
    12/26/2011
    5:47 PM #comment-1

    Recently, I heard that coconut oil is a good and should be used for fried foods. However, at room temeperature is is a solid. I thought that solid fats are bad. Please clarify this point for me

    • Diana
      01/16/2012
      2:55 PM #comment-2

      Coconut oils are a very good fat with several healing qualiyies approved w/ the BFF Diet. Yes it is solid at room temp but it depends on the temp in the summer it is almost liquid. It is one of the few fats that dont break dont into harmful fat once it subject to high heat like olive oil. Hopes this helps

  2. Chris
    01/06/2012
    9:28 PM #comment-3

    I was curious about sugars from certain sources. The Naked Green Machine juice does not list sugar as an ingredient so I’m assuming that all the sugar in the juice comes from the fruits used in the drink. Is this true or should I stay away from it? Also. Most Whole Grain cereals are sweetened with something. Should I stay away from honey or things with evaporated cane juice? What about Brown Rice syrup?

  3. KJV
    01/09/2012
    12:57 PM #comment-4

    The article is entitled “This Nutrient Causes Most Body Fat.” I read the article. What is the nutrient referred to in the title?

  4. John Gaudio
    01/14/2012
    2:02 PM #comment-5

    My doctor always increases my insulin intake(level), then wants to know why I don’t lose any weight. If these high levels make it impossible to lose belly fat, then why increse insulin?
    Also, why does a high calorie item cause more fat than a low calorie one? i.e. if your system is like a furnace, why does burning the food faster hurt you? Doesn’t it increase your metabolism?

  5. Terri
    01/15/2012
    6:53 PM #comment-6

    I am just starting the program and that was one of my most recent questions.
    Thank you
    Terri

  6. Lois
    01/16/2012
    10:59 AM #comment-7

    Ive been off of soda for many years, but I have a weakness for ice cream which is lots of sugar. I would like to hear what is a good substitute for ice cream. I do like yogurt but it doesn’t give the same satisfaction.

    • jbezoni
      01/17/2012
      12:31 PM #comment-8

      Hi Lois,
      The only substitute for ice cream would be Yogurt. Yogurt bars are becoming very popular and if you walk into a yougurt bar you will find many delicious flavors and fruits you can add on your yogurt. Remember calories are very important so if you are really craving ice cream you can have half a cup of low fat ice cream to ease your craving.

  7. Marilyn
    01/17/2012
    11:28 AM #comment-9

    Hi, Coach Josh!
    I’m 61, and thought I’d be a “bumble bee” for the rest of my life. My measurements are 47-42-48, and I’m 5’2″. My best friend, a woman same age, insists I look “great.” She weighs 118 soaking wet, and she has a 24″ waist. Obviously, she means my personality, not my body. The worse part? When I see myself in a mirror, I cringe. No matter how neat I am, I look frumpy. Decades ago my sister told me I had a “naturally toned body.” Over the years through an improper diet and lack of exercise, I became obese. Somehow, I stumbled across BFF and you. I bought your book, and now I know what happened. I love the sound of your voice because it gives me hope. I’ve committed myself to your 12-week challenge, which will take me until my 62nd bd. I’ve been following the plan for five days, and it’s simple. Thanks, Coach Josh. And bless you.

  8. VICTORIA
    01/18/2012
    12:11 PM #comment-10

    HELLO JOSH!
    I just started using a nature’s calorie-free sweetener called truvia in place of sugar in my coffee in the mornings. What do you think of this sweetener? Is it good or bad to be using?

    • jbezoni
      01/19/2012
      11:59 AM #comment-11

      Hello Victoria,
      Truvia is a great choice!

    • Pam
      01/31/2012
      11:33 PM #comment-12

      I just found out Stevia and Truvia are made from plants related to ragweed. So if you are one who suffers from ragweed allergy it can cause itching, difficulty breathing with asthma, and other problems. The reason I know is it just happened to me. Nothing would have ever made me think it would be like drinking ragweed! I don’t think this fact is known by very many since it only affects you if you are allergic to ragweed.

  9. Stewart Biddle
    01/19/2012
    11:39 AM #comment-13

    Hi Josh,
    I purchased your material not for the weight loss, but for informational reading. I am 57 years old and stopped exercising many years ago and let my self go. It wasn’t until my dear wife made a comment to me that I realized that parts of my body were starting to hang low, and the ring around my waist had made me a little embarassed to say the least. My natural weight is 160 pounds and what I called my new weight was 180! The first thing I did was to start exercising to get some muscle tone back into this out of shape body. I used p90x to start with and it worked well. The second thing I started was eating my 6 meals a day to kick start my matabalism again which was basically shut down. The next thing was to cut out most processed foods that I was eating along with ice cream. Ice cream was the hardest because I just love it! I have been at this for 7 weeks now. My current weight is 162 and the muscle tone is starting to come back. I really am only doing this for my wife of 32 years. This way when we watch a workout movie she will say that I look just as good as those other guys. Its a life change but anyone can do it. You just need to make it a mind set that you want to please others and most important yourself.

  10. Catherine
    01/19/2012
    3:34 PM #comment-14

    I am a group fitness instructor, 44 years of age. Being a group fitness instructor who is in pretty good shape I couldn’t understand the belly fat that was building and not budging. I was bascally chalking it up to my age. Then I came accross BFF and ordered the program. I decided not to follow the diet for the first 10 days but to instead rid my pantry of all of the chemicals and sugars. In the past week and a half I have stayed away from the additives and I have noticed a significant loss of belly fat. I am sooooo excited about this. I decided to take a measurement of my lower ab and I took it again 24 hours later. Within 24 hours I have lost an inch. Woohoo!! Thanks Josh! I am loving the results and I hope to have that six pack showing soon that has been waiting patiently under that belly fat!!

  11. JoAnne
    01/22/2012
    6:16 AM #comment-15

    Hello Coach Josh,

    I am in the process of reading your book BFF, and find it very informative. I read your e-mail about the harmful affects of sugar overload. I switched to Slenda and other natural sweeteners
    like Agave nectar. Are these ok to use? Please let me know so I don’t continue to do damage if these are not good choices. Thanks Josh and I just love your enthusiasm to help America kick there fat bellies.

    • Krissa
      02/10/2012
      7:37 PM #comment-16

      Splenda is NOT good u should use stevia or trivia those are okay

  12. Patty
    01/23/2012
    9:59 AM #comment-17

    You mention that every type of flour known to me is bad for you. I love bread and I like to bake. Is there any type of flour that I can use when cooking that is OK to use. Also, is brown rice ok.

  13. Elaine
    01/24/2012
    10:43 AM #comment-18

    When cooking I try to use whole wheat flour. Is this included in your list of flours?

  14. Karen
    01/25/2012
    9:54 PM #comment-19

    Hey Coach Josh!

    Well, I’ve not had a soft drink in so many years I’ve lost count. For the last two years I’ve been on a gluten-free, sugar-free nutrition program and haven’t lost one pound. I bought your book and did some tweaking to my otherwise pretty darned healthy menu! I switched from Splenda/Sucrolose to Stevia, cut out my French Vanilla creamer (which was sugar free but made with Splenda), swapped out my favorite vanilla yogurt for plain, no sugar added yogurt and add pure vanilla extract to it with Stevia.

    I’m back to working out first thing in the mornings like your book suggests too.

    So far, I’ve lost 3# in the first week! I really hope this continues because I’ve been seriously depressed over the last year. I had lap band surgery in Dec. 2010 and after losing 15# couldn’t afford the maintenance (band tightening) and despite maintaining their meal plan, I put every ounce back on again.

    I told the doctor’s office about your program including that this is what they should be teaching in their wellness classes.

    But anyway, I want so much for this to work because because I’m really tired of being almost as large around the middle as I am tall. :-/

    Thanks for all the great information in your program, especially the really easy way to figure out what to eat and how much of it and when. Fortunately I pretty much had the “what” down; it was the “how much” and “when” I needed to tweak.

  15. Brenda
    01/31/2012
    8:43 AM #comment-21

    I ordered your book about a week ago & immediately stopped my diet soda & tried to reduce my
    sugar intake. Although the scales has not changed much yet ..my stomach feels flatter already.

  16. Hal
    01/31/2012
    3:48 PM #comment-22

    I am just a little confused, Josh … I just started the program this week, and in doing the “Cleanse” 3-Day food plan, by my calculations from looking at the labels and all the food items listed each day, I am getting way more than 30 grams of sugar. Should I be doing something different; or am I not understanding what you’re saying? Please reply… thanks!

  17. jim
    02/01/2012
    1:17 PM #comment-23

    hello josh. i am just getting started. got your a few days ago.my question is concerning food alteratives. i tried to access them from the website with know luck…..i would like to learn more about safe alternatives

  18. Doug Mitchell
    02/03/2012
    8:40 AM #comment-24

    I seldom add sugar to anything I eat but I do consume considerable fruit and vegetables. In that case I am getting considerable sugar in my diet, all natural. Should I be concerned. I use the app Loseit to log all my foods and it really works. I am losing weight quite quickly as I can keep the calories down and things like fibre up. I am getting close to 40 g of fibre a day.

  19. kellie
    02/03/2012
    11:39 AM #comment-25

    Hi Josh, I am curious to know, is honey ok to use? I drink tea and add a little honey.

  20. Sue
    02/03/2012
    12:02 PM #comment-26

    Your plan, book and support seem very genuine but I have issues with trying to eat 5 small meals per day. It really doesn’t fit my lifestyle and seems very contrived. My son also finds this difficult (I’m trying to get him on board) . Can you tell me how to fit your ideals into the usual English 3 meals per day diet.

  21. Therman
    02/04/2012
    3:07 PM #comment-27

    I have a habit of drinking Arizona green tea with honey. Only once a day for the most part, it has about 17 grams of sugar amogst some other things. Should I stop drinking Arizona green tea for a while? I usually get the 1.00 can

  22. chris
    02/07/2012
    9:26 AM #comment-28

    I understand the need to reduce sugar intake. What do you think about low-carb or absolute-zero Monster energy drinks?

  23. Rex Talmage
    02/10/2012
    2:26 AM #comment-29

    Josh,
    Appreciated the article about sugar. Sugar is a killer. I know by personal experience. So here’s one most people do not know: A consistent diet of sugar-laced junk food can cause cirrhosis of the liver. My second wife had lived on junk food for 25 years prior to my meeting her. Even though we ate quite healthy meals, she continued her craving for candy and sugary snacks, even over my strenuous objections.
    6 1/2 years after our marriage her belly started swelling and became “tight as a drum”. I kept urging her to see a doctor about it, but she said it was a “family trait”. One year later, her belly was so distended with fluid in her belly cavity that she was having trouble breathing. Upon having a series of tests, the diagnosis was cirrhosis of the liver. In all, over the next 3 weeks, they took over 4 liters of fluids from her belly (about 5 quarts!) before she died.
    A few days before her death, I spoke to the doctor who had done the tests, chagrinned because I had not been more insistent earlier on. He said that if she had totally stopped all sugary-type products even 4-5 years earlier, it was already too late — that her liver would have already been too far gone, and that he was surprised she had lived as long as she had!

  24. Krissa
    02/10/2012
    7:28 PM #comment-30

    I did this diet and lost 22 pounds in 2 weeks with 15 minutes of exercise everyday!!!

  25. Gary Gortz
    02/14/2012
    1:50 PM #comment-31

    I just started the program this past week. My only problem is trying to get the exercise in in the am. I can do it later in the day is that okay? Didn’t realize how much sugar was in certain foods, foods they tell you are good for you, OJ for example. When should I start to see or feel results? It has been about 4 days now and I have been excellent at watching what I eat and drink.

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