I Ate Sugar Everyday And Lost 20lbs

I ate sugar every day for 10 weeks. I took my body weight and starting pictures at the beginning of this experiment and at the end. The before and after was staggering, to say the least. But before I show you the results, let's talk about exactly what I did. I decided I was going to track my calories, protein, and sugar intake. For my calories, I was eating anywhere from 2,400 to 2,600. 600 per day, and I was weighing my food on a food scale, tracking my calories in my calorie tracking app to make sure I was hitting my goals. For my protein, I ate at least 200 grams per day. Then for my sugar, I ended up having around 70 to 100 grams per day. Now I know there are different kinds of sugar, sugar through junk food or sugar through fruit. So let me just show you what a typical day of eating looked like For the past ten weeks, normally I wake up around five a.m. and have some sort of zero calorie energy drink with some caffeine. I get some work done, and then around nine or ten a.m. I have my first meal. At this meal, typically I will have three whole eggs and four to five egg whites. Either I'm buying the egg white carton or I'm just not using the yolk. And with that, I am having some peppers and. Spinach, and I'm making an omelet out of it. Then from there, I will have about 40 grams of oatmeal with about 100 grams of raspberries and a half scoop of protein powder mixed in. So as you can see here, this meal has sugar both from fruit in the raspberries but also from this Quaker oatmeal. But other than that, it also provides good carbohydrates, it provides great sources of protein, And it has veggies. So I'm still getting a lot of nutrient-dense whole foods with high fiber. And even the sugar that this has, the oatmeal has fiber, which is gonna help keep me more full throughout the day. And raspberries are a great source of not only fiber, but also this is what we call a low-calorie, high-volume food. You can eat a lot of raspberries, I was going to say strawberries. You can eat a lot of those too, but you can eat a lot of raspberries for not a lot of calories. This allows me to fill myself up even more as well, to help me feel more full without overdoing it on the calories. Then my second meal of the day is around 12 to 1 PM, and it's what I call a BAS, a big ass salad. And what I do is I just use these premade salad bags and I use half of the condiments that come inside. I pour that into this big salad bowl and then what I'll do is I will put some protein on top of the salad, usually some sort of grilled chicken that I pre-made or ground beef that I already made up. I just heat in the microwave and put on top. So this meal doesn't have a ton of sugar in it. It has some good quality high protein as well as Some veggies. And again, the salad is a low-calorie, high-volume food. It helps fill me up without eating a lot of calories, which will help me stick to my overall calorie goal. But my next meal, my pre-workout meal, here's where the internet loses its mind. About an hour before I work out, I have a bowl of Rice Krispies, usually about 60 grams. With that, I actually make a protein shake just mixed up with water, Which I then pour over my Rice Krispies cereal. This is the biggest hack I can give to you. If you're not currently doing this, you're missing out. If you're a cereal lover, just use your protein shake instead of milk. It's lower calorie, higher protein, and you can enjoy it guilt-free. And with this meal, I usually either have a banana or some sort of fruit to go along with it. So as you can see, there is a good amount of sugar in this meal. And people lose their minds because they say I shouldn't be eating Rice Krispies, I shouldn't be eating this much sugar at once, but remember, I am pairing it with protein. I'm still getting a high protein meal, and Rice Krispies is what we call a fast digesting carbohydrate. This is actually really good before a workout because your body uses carbohydrates for energy during your workout. So if you can give your body some quick digesting carbohydrates before a workout, you are going to perform better, meaning you'll lift heavier weight, you'll push harder, you'll have better endurance. So while some people may say this is bad in this context, it's actually really good for a pre-workout meal. Along with the fruit, again, the sugar in the fruit is going to be a bit faster digesting, which is going to help me perform better in my workout. And it still has the fiber that we talked about earlier and all the nutrients that fruit This is why you can't always look at food as good or bad or black and white. And my last meal of the day is dinner, and I always start with some sort of protein, whether it be ground beef, chicken breast, salmon. And paired up with that, I always have some sort of fries, whether it's regular fries or sweet potato fries, because I love fries. With that, I also have about 200 grams of Greek yogurt, and I put in there frozen strawberries. And yes, I eat these frozen. I have a sweet tooth and I like sweets, so this combination is one of the best low-calorie, high-protein ways I satisfy my sweet tooth. If you haven't tried it, I would definitely encourage you to do so. And actually, to finish off the night, speaking of sweet tooths, I make my Ninja Protein Creamy Ice Cream. So what this is, I just make a protein shake once again, I pour it in one of these containers, I Freeze it overnight and it makes a high protein ice cream. I love ice cream and I have a sweet tooth, so if I can have high protein ice cream, I am. When I go to make it, I will also include some sugar-free syrup and some chocolate milk. And last but not least, I will usually throw some sort of chocolate in the Ninja protein ice cream, or Oreos, or graham crackers, or just something sweet. And yes, I know this is a lot of food at one meal, but I like to have my dinner be the biggest meal of the day. And so At this meal, there's a little bit of both. There's some good sugar coming from fruit, and there's maybe some not so good sugar coming from some of the chocolate. With this meal, it's also high in protein and it has great nutrients. And quite frankly, it's a lot of food that I enjoy eating. I love eating Greek yogurt. I love eating the Ninja Protein ice cream. I love eating French fries. And once again, a lot of people will do this thing where they tell you this food's unhealthy and this food is healthy, but they don't see it from a holistic approach. Because I can actually eat foods that I enjoy within my calorie goal that I set for myself, number one, I do not feel deprived or restricted. And number two, it makes it very easy for me to be consistent with my diet because I am including foods that I actually enjoy. And I know a lot of people, maybe you watching this right now, you don't do that right now with your diet. You try to cut out everything that you enjoy, including sugar or other foods. So while some people may say this is unhealthy, I actually say it's very healthy, both physically and mentally. So now that you know what my meals looked like, how many calories I ate, and everything I did, let's talk about my results. When I first started this 10-week experiment, I was weighing 243 pounds. And here are my before starting pictures. Over the course of the 10 weeks, I was able to lose 20 pounds, and here are my ending pictures. Yes, I know, mind blown. This may not be what you were expecting to see because butt sniffers on the internet will tell you sugar is the devil and it should be avoided at all costs when you're trying to lose weight. And to put it nicely, they have no fucking clue what they're talking about. How did I manage to lose 20 pounds and still improve my health while eating sugar every day? Well, number one, I ate in an overall calorie deficit. The number of calories that you consume determine whether you lose weight or gain weight, not the number of sugar that you eat or how many times per day you eat sugar, whether from good or bad sugar. Think about it like this. If you ate one bowl of Rice Krispies every day for a month straight, that's all you ate, would you lose weight or would you gain weight? You're right. You would lose weight. Why? Because you're eating no food. You're eating no calories. I'm not suggesting you do this, but you would lose weight even if all the calories you ate came from sugar, because it's your overall calories that determine weight loss. Plus, I just showed you all of my meals. Even though, yes, I ate sugar every day, I would go as far as to say the majority of my diet was your typical clean, healthy, nutrient-dense whole foods. I was eating high protein. I was eating fruit. I was eating vegetables. I was eating carbohydrates to help me fuel my workouts. Yes, I sprinkled in some Rice Krispies or some chocolate here and there. But if the majority of your diet is nutrient-dense whole foods, healthy foods, having some foods that you enjoy in moderation within that to keep yourself mentally sane, I believe that is a much healthier approach to your diet than trying to cut out all of your sugar or cut out all of the foods you enjoy eating. Because doing that, you are not going to be consistent and you're not going to be able to make that a sustainable change in your lifestyle. Like I said, it was relatively easy for me to lose 20 pounds because the foods I was eating, I actually enjoyed them. And when you enjoy something, you're more likely to stick with it than not. And the better you stick with it, the better progress you will see. So you don't need to be afraid of eating sugar. It's not the boogeyman, and you can still make great progress while eating it, as long as you're in a calorie deficit. And if you need to know how many calories you should be eating to be in a calorie deficit, there's going to be a link in the description of this video with my totally free calorie calculator. It's the same one that I used. To help me lose 20 pounds, and it's the same one I give to our online coaching clients. So feel free to enter your information and you can get your calorie deficit number. Or I do own and run an online fitness coaching business where we help people lose fat, build muscle, and develop a healthy relationship with food, all without having to cut out all the food you enjoy. If you're interested in getting some help from myself and my team, there'll be a link in the description of this video. So So feel free to click it. Other than that, hope you enjoyed, and we'll chat next time. Uh!