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Lose 10 kilos by not eating sugar - How to lose weight fast (in detail) !

How to lose weight avoiding sugar ! 


Lose 10 kilos by not eating sugar  - How to lose weight  fast (in detail) !
Lose 10 kilos by not eating sugar  - How to lose weight  fast (in detail) !


Sugar contains 4 calories per gram (17 kilojoules). The scientific name of carbohydrate sugar is sucrose, or sucrose.

 However,
 sugar is known by very many names and it is added to many foods because it is cheap and very tasty.

Sugar, however, appears to have addictive properties, making it easy for people to eat too much. Eating a large amount of sugar will mess up the normal metabolism of humans.

 This considerably increases the chance of becoming fat.

Eating sugar also makes it difficult for people to lose weight and the risk of diabetes (diabetes mellitus), Alzheimer's and cardiovascular diseases increases considerably.

By removing sugar from the diet, by no longer eating refined products and by not adding sugar yourself, losing weight becomes easier.Digestion and metabolism of sugar

Digestion of sugar

Sugar known by the scientific name (or sucrose) is a disaccharide.

 Disaccharides are simple sugars that are easily broken down in the digestive system by the enzymes diasaccharidases.

Sucrose consists of the monosaccharides glucose and fructose.

The digestive system breaks down the sucrose with the enzyme sachrase into the absorbable monosaccharides glucose and fructose.

Sugar metabolism

The small intestine cells absorb glucose and fructose and release it to the blood of the portal vein.

The glucose and fructose reach the liver through the portal vein. The liver can convert glucose into glycogen using hormone insulin and then store it.

The glucose can also be delivered to the blood through the liver, from where it flows to all cells, but in particular muscle cells, brain cells and fat cells.

The muscle cells can burn the glucose or convert it to glycogen. Insulin is required for these processes.

The fat cells burn the glucose, or convert it into fat and store it. The brain cells burn glucose.

Fructose must be converted into glucose by the liver before the other body cells can do anything with it.

However,

 if there is an excess of glucose in the blood, the liver will not convert the fructose into glucose, but convert it into fat. Fructose can be converted into fat very easily.


Fructose is easily converted into fat


As already described, fructose can easily be converted into fat. Fructose also does not give a saturation signal to the body.

 Where rising blood glucose levels send a signal to the brain that the body is saturated and no longer needs food, fructose does not cause this.

This keeps the body in the delusion that it is hungry and eating too much.


Sugar causes insulin levels to rise quickly, insulin makes them thick


Sugar glucose causes blood glucose levels to rise rapidly. In response, the pancreas (pancreas) produces insulin.

Insulin stimulates the rapid glucose uptake of cells from the blood, stimulates the conversion of glucose into glycogen and stimulates the conversion of glucose and fructose into fat.


Rapid absorption of glucose from the blood causes a rapid drop in blood glucose, which in turn is a stimulus to eat again. A low blood glucose level causes a hunger signal in the brain, which increases the urge to eat.


In addition, insulin is an anabolic hormone that also stimulates fat build-up and inhibits fat breakdown. All these effects together make sugar thick.


In addition, rapid blood glucose changes ensure that people feel tired quickly and have no energy.

 Blood glucose rises quickly, but blood glucose falls quickly due to the large amount of insulin. The brain has not had enough time to absorb glucose and react with fatigue.


Sugar tastes very good and is cheap


In addition to sugar stimulating the metabolic pathways to become fat, sugar is a very tasty (tasty) nutrient. Because sugar is so tasty, it is easily eaten too much.

 Products that are high in sugar and fat, such as chocolate, chocolate peanuts, donuts and ice cream are all products that are very tasty.



Sugar is very tasty


Very tasty products are called hyper-tasty products. Hypersensitive products stimulate old areas of the brain that are focused on reward and survival.

 Hypersensitive products stimulate the brain to keep eating the product.

This used to yield an evolutionary advantage, because people could then fill up a lot of energy in a short time.

This allowed man to build up a fat supply that increased the chances of survival in times of scarcity.


Sugar is addictive and is a poison


Products with sugar could be called almost addictive, because the intake of a small amount of sugar causes the release of the neurotransmitter dopamine in the brain.

Dopamine is a neurotransmitter that gives the feeling of reward. Dopamine is also released in large quantities when alcohol, cocaine, heroin and other drugs are used.

However,

 more and more sugar must be eaten to release the same amount of dopamine in the brain. Sugar even causes a higher production of dopamine than cocaine and appears to be more addictive than cocaine.


Sugar is tasty and cheap


Because sugar is tasty and inexpensive, it is added to many foods such as,

 for example,

jam (preservative), meat (s), pretzels, crisps, candy, pastries, cakes and even bread. A small amount of sugar in products is already detected by the brain and causes people to eat too much of the food quickly.


Scrape (added) sugar from the diet and lose half to two kilos per week


By removing sugar from the diet, the chances of losing weight and maintaining weight are much better.

In an average Dutch, over 25% of the energy is supplied by eating sugar. Advice has been given to governments in the past to ensure that the amount of sugar does not exceed 10% of the total energy intake.

 However,

the food lobby was so strong that this advice was not adopted.
So ,  now the responsibility lies with the people themselves to remove sugar from the diet.

When sugar-rich products are replaced by unprocessed vegetables, fruit, whole-grain products, low-fat dairy products (without added sugar), calorie intake is easily reduced by 20 to 25%.

Since an average Dutch diet contains 2000-2500 calories, this results in a calorie reduction of more than 500 calories.

Eating 500 calories less every day ensures an average weight loss of half a kilo per week.

People who eat a lot of sugar can even lose two kilos a week.

By removing refined products such as sweets, chocolate, cakes, white bread, cake etc ... from the diet and replacing them with fresh vegetables, fresh fruit, fresh meat (s), fresh fish and nuts you increase the chance of losing weight. To remove sugar from the diet, read labels carefully.



Read labels and pay attention to sugar


To remove sugar from the diet, read labels carefully because many products have added sugar.

However, the manufacturer adds sugar to products under many different names. Below is a short list of other names for sugar:
  • Cane sugar                                                                                                                                            
  • Bietensuiker                                                                                                                                           
  • Fruit sugar                                                                                                                                               
  • Sucrose                                                                                                                                                
  • Sucrose                                                                                                                                                 
  • Kandijsuiker                                                                                                                                          
  • Bastard sugar                                                                                                                                        
  • High Fructose Corn Syrup (HFCS)                                                                                                       
  • cinnamon Sugar                                                                                                                                     
  • Invert sugar                                                                                                                                           
  • Natural sugar                                                                                                                                        
  • Glucose-fructosestroop                                                                                                                        
  • Granulated sugar
However, this list is not exhaustive. There are many more names under which sugar is added to products. So look carefully at the ingredient declaration on the label.


Soft drinks and fruit juice contain the same amount of sugar and are therefore just as bad


It is often thought that (freshly squeezed) fruit juice is healthy. However, that is not the case.

 Fruit juice contains as much sugar (about 9 lumps of sugar) as the same amount of soda per glass and as many calories per glass (90 calories per 200 milli-liters).

In addition, fruit juice and soft drinks do not fill at all, which means that a lot of them are drunk unnoticed. All fibbers were also extracted from the fruit juice.

 Fibber gives a full feeling for a long time and ensures that blood glucose levels remain approximately the same, so that less insulin is released.


By removing all fruit juice and soft drinks from the diet, you can easily lose 12 kilos per year.


Can I also not have fruit?


Fruit contains chemically the same sugars as fruit juice and soft drinks. However, fresh fruit also contains a lot of fibber and contains few calories in a large volume.

Because of this it is not easy to eat too much fruit.It is difficult to eat a lot of calories by eating a lot of fruit.

For example,

an average-sized apple contains around 80 calories, compared to 550 calories per bar (100 grams) of chocolate.

To get the same amount of energy from apples instead of a bar of chocolate, one would have to eat seven apples.

Where eating a chocolate bar will be easy, most people will be full enough after the second, or perhaps third, apple.





thanks for the time .

Message to you :- Keep Educating the children .


Give me a chance to stop here for the time being .
Lose 10 kilos by not eating sugar - How to lose weight fast (in detail) ! Lose 10 kilos by not eating sugar  - How to lose weight  fast (in detail) ! Reviewed by Health-nutrition-fitness.net on May 08, 2019 Rating: 5

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