Not going to lie, everyone who knows me knows I have a (very) sweet tooth. So, this is one nutritional issue I constantly have to double down on. Sugar is not the only factor that affects fat loss, but it can have some negative effects on your health and body composition. In this post we look at why reducing your sugary snacks when you are trying to lose fat is a good idea. We also include some ideas for healthier snacks and sugar substitutes for you to try yourself if you want to reduce the amount of sugar in your diet.
What the issue with too much sugar and Fat loss?
Sugar increases your calorie intake as it is often added to foods and drinks that are already high in calories, fat, and salt, such as cakes, biscuits, fizzy drinks, juice, and ice cream. Additionally, these foods and drinks also tend to be low in fibre, protein, and other nutrients that can help you feel full and satisfied. As a result, often when you grab a sugary treat as a convenient snack, you find you are still hungry afterwards, leading to hunger pangs and the temptation to eat more. This will inevitably lead you off track if you are trying to reduce your calorie intake or at least make the whole fat loss experience a difficult one that ends up feeling like some kind of punishment.
It clearly makes sense to reduce the amount of sugar you consume, when you are trying to lose fat. Read on for some healthier sugar substitutes and some low-sugar snack ideas:
Sugar substitutes/alternatives:
Dates: Rich in fibre, minerals, and antioxidants, and have a natural sweetness.
Maple syrup or honey: Less processed than table sugar and contain some vitamins and minerals, but they are still high in calories and should be used sparingly.
Stevia: A natural sweetener extracted from a plant that has zero calories and does not affect blood sugar levels.
Fruits: Naturally sweet and provide fibre, vitamins, minerals, and antioxidants. You can use them to sweeten your yogurt, oatmeal, smoothies, or baked goods.
Low-sugar snacks:
Raw vegetables: Crunchy, filling, and rich in fibre, vitamins, and minerals if you dip them in hummus, salsa, or guacamole you are adding extra flavor and protein.
Nuts and seeds: High in healthy fats, protein, and antioxidants, nuts and seeds can help lower your cholesterol and blood sugar levels. You can eat them plain or mix them with dried fruits or dark chocolate for a sweet treat.
Greek yogurt: It is creamy, tangy, and high in protein and calcium. You can sweeten it with fresh or frozen berries, which are low in sugar and high in antioxidants.
Cheese: A good source of protein, calcium, and phosphorus, and can help you feel full and satisfied. You can pair it with whole-grain crackers, apple slices, or grapes for a balanced snack.
Popcorn: A whole grain that is low in calories and high in fibre. Season with herbs, spices, or drizzle it with melted dark chocolate for a sweet snack.
Hopefully this inspires you to reduce your sugary treats, let me know if you have any other ideas for reducing sugar in the comments below.
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