BODY FAT PERCENTAGE MATTERS MORE.
Body fat percentage is a better way to assess disease risk compared to BMI or weight.
Relying on exercise too much
3,500 calories
500 calories
NEAT
NON-
EXERCISE
ACTIVITY
THERMOGENESIS
BMR +
NEAT+
TEF+
EXERCISE.
60-70%
CALORIE DEFICIT, CALORIE SURPLUS.
AVACADO
SERVINGS 1.0 1MEDIUM
_________
calories 234 Sodium10mg
Total fat 21g Potassium 708mg
Saturated 3g. Total carbs 12g
Polyunsaturated 3g dietryfiber 10g
Monosaturated. 14g Sugars 1g
Trans 0g Protein 3g
Cholesterol Omg.
REDUCE YOUR SUGAR INTAKE: 10 tips that helped me cut sugar effectively
Sugar can be hard to reduce in your sugar it's literally everywhere and sugar cravings can be really difficult to manage. I know because I used to be a sugar addict.
In this article I'm going to share my top tips to reduce now before we dive in I need to mention two things.
First is this article is taking about tackling added sugar- not natural sugar in whole food. So I'm talking about reducing sugar in things like breakfast cereals, processed foods, snacks, candies
I'm not talking about reducing your sugar in things like tomatoes, carrots, apples, orange. I think sugar in natural foods is not a problem because they have fibre and they have a lot of the vitamins and minerals intact. The problem really is added sugar.
Now how much added sugar should you have per day ? What is the limit? Well the World Health Organization actually has a limit. So their limit is 50 g per day.
They recommend staying below that. To put that into perspective, that's not a lot. If you were to have a can of soda, you would have roughly 40 g. So that doesn't leave you much room for more sugar.
Now if you're looking for maximum Health benefits, the recommendation is below 25 g per day.
Now that you know the details and the background,let's dive into the tips.
Number 1: read the labels carefully.
INGREDIENTS:
whole grain wheat, oat cluster(whole grain oats, sugar, brownsugar, rice flour, honey, corn syrup, whole grain rice, salt, natural flavor, barley malt, extract, cinnamon, vitamin e (mixed tocopherols) added to preserve freshness), corn bran, sugar, whole grain rice, wheat bran, corn syrup, salt, corn starch, brown sugar syrup, malt syrup, tripotassium phosphate, natural flavor, sucralose, acesulfame potassium, vitamin e (mixed tocopherols), vitamin and mineral blend.
2. EAT MORE WHOLE FOODS
3. DON'T DRINK YOUR CALORIES
15 g of sugar
30 g of sugar
50 g of sugar in a bottle
4. Avoid relying on the "healthy sweeteners" too much
I mean natural sweeteners
5. EAT MORE PROTEIN
Sugar cravings.
To prevent sugar cravings, get at least 15-20g of protein per meal.
6 EAT MORE HEALTHY FATS
Whole avocados have B vitamins, vitamin K, vitamin E and fiber
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7. REMOVE TEMPTATIONS
8.KEEP LOW-SUGAR "WHOLEFOOD" TREAT AROUND.
I ran out of popsicle sticks ,
Let the frozen bananasoften for 10 minutes first.
Drizzle melted dark chocolate.
Add some tahini or nut butter.
Add shredded coconut.
Apple nachos.
9. Avoid using sugar for stress relief.
Self care helps.
Yoga with kitties.
10. Never say never
(I've tired)
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