Sugar and insulin don’t mix
For those looking for optimal body composition, sugar is absolutely more trouble than it is worth. Removing sugar from your diet is your best option if you want to get and stay lean, prevent diabetes and avoid a host of health problems, including cancer, hypertension, heart disease, and accelerated aging.
It’s not that sugar directly causes these health problems, but we eat WAY too much of it every day, making us fat and degrading our health, which then leads to the above mentioned diseases.
The Problem with Sugar
There is a problem with the argument that sugar is fine in moderation. Humans aren’t able to control themselves when it comes to sugar consumption. Sugar alters hormone response and brain function so that we are driven to eat more of it.
Sugar consumption has a massive effect on your ability to control your insulin sensitivity. Insulin sensitivity is SO important for fat loss because when you are insulin resistant, the body is much more likely to store the food you eat as fat. Insulin resistance also produces inflammation in the body, causing a whole bunch of health problems that wouldn’t want to deal with.
A couple of tips to avoid sugar
Eliminate All Processed Foods
The easiest way to avoid sugar is to eliminate all processed foods.
Avoid All Sweetened Beverages
Avoid all sweetened drinks and all other drinks that have added sugar, including diet and regular soda, tea, sports drinks, energy drinks, etc.
Avoid Fruit Juice
Avoid fruit juice. Juice contains none of the fibre of fruit and most fruit juices have a whopping dose of added sugar.
What should I do after I reduce sugar to get and stay lean?
Do strength training and other anaerobic activities.
Exercise is absolutely essential for improving insulin sensitivity because your muscles and cells are desperate for fuel during and after your workout. This will limit the effects of sugar if you happen to consume it
Eat foods that improve insulin sensitivity with higher carb foods.
Vinegar, green tea, nuts, and spices are among the foods that increase insulin sensitivity, improving the body’s ability to store the carbs you eat as muscle glycogen instead of as fat.