How much sugar is too much sugar if im cutting?
i know that sugar is to be avoided at all cost, because from what i hear, sugar gets converted into fat, which is not good......
i know that for breakfast, i wat oatmeal with a tablespoon of honey which is about 26g of sugar..then i might eat some yogurt and then that has around 27g of sugar...
i figure somedays i may eat around 60-100g of sugar...is that really a big deal or is it insignificant?
it really depends how many cals u are eating in the first place, but to me, 100g of sugar is a lot of sugar. go for lower GI carbs, and i'm sure u can find some kind of sugar-free atkins honey or something like that. when you're cutting u don't want sugar, so drop the yogurt and maybe sugar free jello instead. stick w/ the low GI's, more protein, and more unsaturated fats and EFA's.
you do want a bit of sugar and ndot eliminate it completely when cutting, especially if you have lowered your carb intake.
keeping liver glycogen high is important for keeping your body out of starvation state.
Effects of sucrose on resting metabolic rate, nitrogen balance, leucine turnover and oxidation during weight loss with low calorie diets.
Hendler R, Bonde AA.
Department of Internal Medicine, Yale University School of Medicine, New Haven, CT 06510.
Our research has shown that 800 kcal/day sucrose diets, unlike pure protein diets, maintained resting metabolic rate (RMR) and triiodothyronine (T3) levels. Concern that thermogenesis from sucrose might reflect protein catabolism led to this study, in which 23 obese women were studied as inpatients for 2 weeks on diets (kcal = 50 percent of RMR) containing either 93 percent sucrose (S, n = 7), sucrose plus protein (75 percent/20 percent, SP, n = 9), or fat plus protein (75 percent/20 percent, FP, n = 7). RMR, leucine kinetics (1-14C)leucine method) and nitrogen balance were measured. RMR fell (P less than 0.03) with SP and FP (-8.4 +/- 2.5 percent, -7.5 +/- 2.5 percent), but was maintained by S (+ 0.3 +/- 2.4 percent, P = 0.05 vs. SP and FP). Plasma leucine decreased (P less than 0.01) with S and SP by 36.6 +/- 4.0 percent and 17.0 +/- 4.7 percent, but increased by +52.8 +/- 9.0 percent (P less than 0.01) with FP (P = 0.0001 vs. S or SP). Leucine turnover, oxidation, and nonoxidative disposal all decreased (P = 0.0001) with S and with SP, in contrast to FP, in which these parameters were unchanged (all P = 0.0001 vs. S or SP). Cumulative (2 week) nitrogen loss was least (P = 0.001) in SP (-2.56 +/- 0.41 mol) compared with S (-4.37 +/- 0.19 mol) and FP (-4.76 +/- 0.12 mol), which did not differ. Since inclusion of sucrose in hypocaloric diets maintained RMR while decreasing leucine turnover, oxidation, and nitrogen loss, we conclude that the thermogenic effects of sucrose do not depend on protein catabolism.
PMID: 2276854 [PubMed - indexed for MEDLINE]