The Surprising TRUTH About Low Sugar Diets and Your Health

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0:30 Now if there's one thing that mainstream health and diet gurus agree on, it is just how heinous the sugar molecule is, but then you have some glitches in the Matrix-like Professor Mark Haub who lost 27 pounds on a convenience store diet of protein shakes and Hostess and Little Debbie snacks, sugary cereals and Oreos.

0:45 The teacher John Cisna who lost 56 pounds I think it was eating nothing but McDonald's for six months, as well as studies that have found absolutely no difference whatsoever regarding weight loss between low sugar and high sugar diets.

1:00 So what does that mean for a low sugar diet? What are you supposed to take away from that? Well, in the spirit of keeping this video short and sweet, pun intended, I want to give you the bottom line and then explain a little bit of why that's true.

1:15 So the bottom line is on a low sugar diet the amount of sugar that you eat has no direct impact on weight loss. You can lose as much weight as you want to eat as much sugar as you want, and I'm not saying you should do that, but you can.

1:30 You see, so long as you know how to manage your energy balance properly, so long as you know how to manage your calories in versus calories out, you can lose weight regardless of what you eat, whether it's sugary foods or fatty foods or highly processed just junk foods, none of that matters in the context of weight loss if you are managing your energy balance properly.

1:50 Now if you're not sure what I mean by energy balance, just click the link up here to read an article I wrote on it.

2:30 Now if you do that if you manage your calories and your macros properly, you can greatly improve your body composition while still eating a lot of sugar, again it's not something I recommend but you can do it and so why do I not recommend just eating a bunch of sugar?

2:45 Well first, studies show that the more sugar you eat, the higher your risk of developing micronutrient deficiencies because, of course, most of the sugar that people eat comes from highly processed nutritionally bankrupt foods.

5:15 Sugars are molecules that are comprised of carbon, hydrogen, and oxygen and therefore they are of course forms of carbohydrate, and they break down into three forms, you have monosaccharides, oligosaccharides, and polysaccharides. Now I don't want to go too far into the chemistry here because I want to keep this video short so what you need to know is that monosaccharides are also called simple sugars so, for example, glucose is a monosaccharide, glucose is also referred to as blood sugar.

7:30 So in this way the carbohydrate, the sugars in broccoli are similar to the carbohydrate or the sugars in a candy bar, both end up as glucose, the difference though is the rate at which this happens, simpler sugars are of course processed faster than more complex sugars.

8:00 What you need to know, though, is it is impossible to avoid sugars altogether, you eat a vegetable, it contains sugars, the only way to cut sugar completely out of your diet in all its forms would be to do something like following a ketogenic diet.

10:30 The simple answer is to eat as much or as little as you'd like to eat and if you want to do it right, then eat a high protein diet, make sure that you're getting somewhere around 0.8 grams to maybe one gram of protein per pound of body weight per day. If you do that, you will never struggle to lose weight, period.

12:30 I also recommend that you eat fruit instead of random sugary snacks so if it's the afternoon, and your energy is dipping and you need a pick-me-up, instead of going for the candy go for some fruit instead, for example, check out strawberries, check out the calories in strawberries, check out how much you can eat for just 100 calories.

13:20 My last little tip here is to buy low sugar or sugar-free pre-packaged foods if you're buying pre-packaged foods, you might be surprised how much sugar is packed into stuff like yogurt, jam, dairy, and dairy alternatives, salad dressings, applesauce, oatmeal and the like.

That's it for this video on the low sugar diet, I hope you found it helpful and if you did, please do give it a like and drop a comment down below letting me know what you thought.

If you have any personal experiences to share with sugar intake and weight loss in particular or weight gain, please share that as well, I would like to hear from you.