There are many ways to lose weight and start living healthy. One of the best ways to lose weight is through a low carb diet. Obesity is primarily caused increase in insulin levels fpr a long time. Increased insulin reduces the levels of circulating fuels (glucose and free fatty acids). It also shunts fats into fat cells which in turn makes us fat, hungry and sluggish. Another cause of obesity is a high calorie intake and low-calorie expenditure. There are two things to manage when you are trying to lose weight. Firsty, it would prudent to keep your eyes on carbs (processed sugars and foods). Secondly, pay attention to the calories you eat (yes, it is possible to be on a calorie surplus with healthy foods). Sugary drinks have hidden carbs and calories. If you are on a weight loss jouney it would best to keep an eye on them.
Sugary Drinks: Calorie and Carb Creep.
Sugary drinks is any beverage that contains added sugar or other sweeteners. These sweeteners are normally high in fructose corn syrup, sucrose, fruit juice concentrates and more. Sugary drinks categories are sodas, pop, cola, tonic, fruit punch, lemonade, sweetened powered drinks, sports and energy drinks. Sugary beverages are the single largest source of calories and added sugars (carbs) in the Western Diet. In developing countries sugary drinks are rising due to urbanisation and beverage marketing.
How Sweet Are Sugary Beverages?
A single teaspoon has 4.2 grams of sugar. One 340 millilitres soda can contain between seven to ten teaspoons of sugar. Isn’t that too sweet? The average adult consumes 17 teaspoons of processed sugar a day. This translate to 80 kilograms consumed in a year. The main culprit is sugary drinks. The sugar in one soda can is equivalent to an orange, 15 strawberries and 2 plums.
Sugary Beverages Impact On Health.
Sugary drinks impact negativity on our health. They have so many calories yet no nutritional value. When people drink these drinks, they do not feel as full. A can of soda has 150 calories from added sugar. Sugary drinks make people gain weight. A study has linked sugar drinks to the increased risk of premature death from cardiovascular disease and some cancers. People who drink sugary drinks regularly (1-2 cans daily or more ) have a greater risk for developing type 2 diabetes.
Sugary Drinks Alternatives.
Decreasing sugary beverages will reduce obesity and diseases linked with obesity. Sugary drinks need to be avoided for optimal health. There are range of healthier beverages you can replace soda’s with. Water, coffee and tea are perfect substitutes, they contain almost zero carbs and calories. Coconut water, vegetable and milk are also healthier beverages.
Watch out for diet, ‘zero’ or ‘no sugar’ drinks. Many of them come with more carbs and calories than you think. Some of those drinks contain artificial sweeteners such as aspartame and sucralose. These artificial sweeteners can contain sugar cravings and some of these drinks may increase insulin levels. These drinks may be a problem if you are addicted to processed sugar.
When it comes for alcohol beverages, occasional wine is okay. However, beer may not be the most prudent choice. Spirits like vodka, whiskey and tequila have zero to low carbs. There may still have calories, but they are a better alternative than beer.
Making habitually changes to our lifestyle is not easy. A big part of processed sugar addictions are sugary drinks. If you are addicted to sugary beverages than start slowly instead of going cold turkey. One person who completed the #90DaysWithoutSugar program used to drink 2 litres of sodas a day. He started decreasing to one litre, a couple of glasses until he got to zero. Decide to stop or drink sugary drinks in moderation. This is decision will help you to lose weight, build healthy habits and remain healthy.