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The typical diet in America and most of the western world is very high in sugar.
Soft drinks, Breakfast cereals, ice creams, cookies, and candies are the most common high sugar foods.
The American Heart Association recommends 6 teaspoons or 25 grams of sugar per day for women, and 9 teaspoons (or 38 grams) per day for men.
Now, some Facts. A single can of coke contains 39 grams or 10 teaspoons of added sugar.
In America on average, man have 19,5 teaspoons or 82 grams of sugar per day and women have 57 grams or 14.2 teaspoons every single day. Information from the American CDC agency.
This is 2 times more what the American heart association recommends.
When we eat too much sugar, our body converts the excess into fat and stores it under the skin. The result, we accumulate fat on our belies, hips and butts and we gain weight.
We eat too much sugar every day but how and why sugar is converted into fat on our bodies?
But … HOW and WHY?
When we eat, food starts to be digested in the mouth but it’s in the stomach where food is broken down into smaller parts called Nutrients so it can later be absorbed.
These nutrients continue their journey to the intestine and here is where most of the absorption takes place.
Nutrients like carbs, vitamins and Fat, are released into the bloodstream.All food contains sugar and refined Carbs are very high in sugar. So sugar is released into the blood.
As a natural consequence sugar concentration in the blood raises.
Blood sugar concentration is measured by the amount of glucose in our blood. Higher Glucose levels meaning more sugar in our blood.
To reduce our glucose levels, the beta cells of the pancreas start to release a hormone called insulin.
One of the most important roles of insulin is to reduce the sugar concentration in the blood to safe levels. Insulin has 2 ways to remove the sugar from your bloodstream:
First, converts the sugar into glycogen storing it in the liver and in the muscles. Glycogen is basically, stored sugar. The liver has a very limited stored capacity, which is from 60 to 120 grams of glycogen. 100 grams of glycogen lasts to fuel the body for around 16 to 24h, depending on your physical activity. To produce 120 grams of glycogen and fill your liver capacity, you only need to drink 2 cans of coke.
Once the liver is full of glycogen, insulin starts the second phase. Converts the sugar into fat using a process called lipogenesis. The fat is stored in the adipose tissue. Meaning, the fat is stored under the skin like on our belly, hips, and butt.
This is why when you eat foods containing too much sugar in daily bases, only a small portion is stored in the liver and rest is converted as fat under your skin. Every day your body is converting sugar into fat.
Your belly and hips get bigger and you gain weight.
More Sugar Means More Fat is Generated and Stored
That’s why sugar is the number one reason for obesity.
The most effective and simple way to lose weight is avoiding high sugar foods like sodas, candies, cookies, Breakfast cereals, granola, donuts, and chocolates.
Need some motivation?
Join my 20 No-Sugar days Challenge. For 20 days, 2 simple rules: no added refined sugars and no added artificial sweeteners. It’s 100% Free. And I can guarantee that after only the first week you’ll:
- Lose weight
- Have more energy and improved focus
- Bloated sensation disappears
- Enjoy the real taste of foods
Getting rid of my sugar addiction changed my life and I’m sure that it will also change yours.
You can find more at daystofitness.com/nosugarchallenge
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