Weight gain can come from a number of different sources, whether it be a diet dependent on fast food or late night snacking that gets out of control. In order to maintain a healthy balance in your life, your diet should be rich in a variety of nutrient dense food, but not devoid of the occasional treat so as not to deprive yourself. However, it’s when the occasional treats become a mainstay in your lifestyle that total body weight gain can occur, resulting in belly fat and a lack of muscle definition. If you’re looking to clean up your diet and aren’t sure where to start, there’s one food that doctors warn can have an overall negative impact on your health and should be the first to go.
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It may come as no surprise that white sugar is the worst ingredient to include in your diet on a regular basis if you’re working towards total body weight loss. Andrea Paul MD explains, “Not only is it high in empty calories devoid of any nutrients or vitamins or fiber, but it also contributes to many negative health effects including tooth decay and negative effects on your gut flora (the healthy microbes that live in your digestive tract). It can contribute to insulin resistance and chronic inflammation and increase risk for heart disease.”
While you can certainly consume white sugar in moderation, it’s when it becomes a constant fixture in your diet that you can suffer from weight gain as a side effect. According to Healthline, “Foods and beverages that are packed with added sugar, such as cakes, cookies, ice cream, candy, and soda, tend to be low in or completely lacking in protein, a nutrient essential for blood sugar control that promotes feelings of fullness. In fact, protein is the most filling macronutrient. It does this by slowing digestion, keeping blood sugar levels stable, and regulating hunger hormones.”
Filling your diet with foods that fail to cover the necessary macronutrients needed for a healthy lifestyle will cause you to gain weight as you will likely end up consuming more calories in your day because sugary foods will not satisfy you for long. Eating foods that are higher in fiber and protein are more apt to sustain you, meaning that you will naturally find it easier to maintain a calorie deficit for weight loss.
Struggling to lose weight can be incredibly frustrating, but with a balanced diet of nutrient dense food you can still have success while indulging in the occasional treat. White sugar may be delicious but it will contribute more to weight gain than loss, so moderation is key for avoiding the scale going the opposite direction. Your diet doesn’t have to be plain and consist only of vegetables and lean protein to reach your weight loss goals, but keeping sugar to a minimum will certainly help.
