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And hello hello hello and welcome! Today I'm going to continue talking about how
to ditch sugar from your diet, get healthy and lose weight at the same time.
This approach is number two. If you haven't watched the first approach
please do so, the link is above this video. I already posted in the description.
I'm Lilia your fitness and nutrition expert, creator and owner of ditch the
diet studio online, that means I serve people around the world and offline, I
have a studio in a beautiful town, Coburg, Ontario in Canada. Make sure
you watch this video to the end where I tell you what fruit you can eat and when.
Approach # 2 how to ditch sugar from your diet is limit fruit
intake. Let's get started. Okay, so as I already mentioned in my previous video
approach number one, removing sugar from your diet is the single most
important step you can take to improve your health and weight loss will happen
as a side effect. We always need to concentrate on the health first and
weight loss is going to happen. We know that sugar from cookies, cakes,
chocolates and all that good stuff, they're bad for us. That sugar
should be limited to the minimum. So what a lot of us don't know is about hidden
sugar that are in packaged food added by
manufactures. How would you know that? When you buy anything that is
packaged, you check the label food first. You go under carbs, first line will
be fiber and the next line sugar. You check how much sugar in that product per
proportion then that's not it, you go to ingredient list and check
if sugar is in the first three ingredients don't buy it okay?
Don't buy it, put it back on the shelf. By buying products that not
healthy for us you are supporting people who make those products, you
support manufactures. And remember they are in business to make money, they're
not in business to make you and me healthy, make sense?
So, put it back, look at another brand beside and I am absolutely positive, you
will find a healthier, better version these days. Now, let's look at the second
approach how to ditch sugar from your diet by limiting fruits and as I
promised this is a controversial topic okay? I will explain everything step
by step. "Fruits can make you fat because fruits convert into fat!"
"Do not eat fruits if you want to lose weight!" You probably heard all these
nonsense about fruits these days, right? Here is my
opinion about fruits. We didn't become the fattest nation in the world by eating
fruits. Fruits are packed with nutrients and healing for the body. We've been
eating fruits for centuries and we've never been the sickest people ever like
we are right now. Yes, we live longer but we basically surviving on drugs longer.
If you're the person who needs to lose
30 plus pounds then fruits are your least concern. Fresh fruit is a good
substitute as you break away from the processed sugar. Yes,
fruit contains fructose which is sugar but it's
wrapped in the fiber of the fruit like this. So, fiber means slower
absorption of the sugar into your blood and the good news is that fiber has zero
calories. Let's look at exactly what happens when you eat a fruit. To begin
explaining the process, I'm going to give you three definitions of three important
words that you need to know what they are and not being confused. The first
one is glycogen. Glycogens are carbs stores they're not fat stores. They're
stores for the carbs. I will explain everything in details, you just
need to know this part now. Glucose is the end product of any carbs
you're consuming, the end product after digestion is little small
molecule which calls glucose or sugar before it enters into your bloodstream.
And the third word is fructose. So, fructose is sugar - but from fruits
mostly and honey. It's exactly the same process so it's
a small molecule after digesting a fruit. It will enter your bloodstream.
We understood glycogen, glucose and fructose, those three, you need to know.
I will start with glycogen stores, explaining exactly how it works and
what's happening and how much glycogen stores we have. Glycogen stores are
places where carbs are stored for future use for any physical activities.
We can store approximately 500 grams of carbs in
glycogen stores. 400 grams goes to our skeletal muscles, all around our body and
only 100 grams of carbs are stored in the liver. You need to
understand that, okay? Fructose from the fruit can be stored only in your
liver and the rest of the carbs like grains, starchy vegetables like potato
sweet potato carrots, anything that grows from the ground and any other carbs
mostly they are stored in your skeletal muscles. When we eat a fruit, your
liver take care of processing fructose. And store that fructose from the fruit
inside the liver as glycogen but you remember the storage is not big,
it's around 100 grams of carbs. If you are the person who doesn't exercise
on a regular basis and I mean like five to seventy times a week, almost every day
then your glycogen stores in the liver, they're full because you're not using
that for energy. Fructose from the fruit in those cases when you eat mostly
will end up in fat stores because there's no physical activities, you're
sitting on the couch, watching TV instead of standing, for example. So, one
molecule of fructose equal two molecules of fat, it's chemistry, I
didn't create this to just scare you. It's the simple explanation for you.
The key with fruits is too watch how many servings you eat a day. One fruit a
day before noon is enough, if you're trying to lose weight. The second best
time to eat fruits is before your workout. In this case, your body will
use fructose from the fruit for energy during your workout and not your
muscles. Fruit in a can is not a fruit, it's sugar that is heated in the
process. Absolutely NO. You rather have a fruit, real fruit then I canned fruit.
That's basically it .So, let's review: limit your fruit intake to one portion a
day if you're trying to lose weight. Berries are the best choice
because berries are low in sugar and high in fiber compared to let's say
a banana. Medium banana has around 25 grams of sugar.
To fill up your liver glycogen stores, you need to eat four bananas and not move anywhere
for a few days.
That's it - limit fruit intake and eat your fruits before noon or eat it before
your workout. That's all I have for you today about fruits, limit your fruits if
you wanna lose weight. I hope you learned something today.
Now go and implement approach number two and share with us. Any questions,
comment below this video. See you next time with approach #3 how to
ditch sugar from your diet. It is a surprising one for many people.
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