Since I’ve been on the Whole Life 180 plan, I’ve been educated on what to eat and what not to eat. As it turns out, there are certain fats that are good for you! Fats from healthy sources like nuts, seeds, some fruits (avocados) and oils like olive oil and coconut oil. Most importantly, totally cut the sugar and reduce glucose intake.

America suffers from the “Vicious Cookie Cycle”

You can’t eat just one! Cookies and a whole slew of other foods are “high glycemic”. “Glycemic” refers to blog sugar. So what happens when you eat a cookie?

  1. Your blog sugar level spikes

  2. In turn, your insulin level also goes up

  3. Then the high wears off and your blood sugar drops and increases fat storage

  4. Then you get hungry quicker

  5. You have increased cravings for high-glycemic foods – like another cookie.

Hence the vicious cycle.

Stop the Madness!

Check out this excerpt from “How Much Sugar Is In Your Food And Drink?” from Medical News Today.

In March 2015, the World Health Organization (WHO) published new guidelines recommending that adults and children alike reduce their consumption of free sugars to less than 10 percent of their total energy intake, with a further reduction to below 5 percent associated with additional health benefits.

The term “free sugars” refers to glucose, fructose, and sucrose added to foods and drinks, as well as sugars naturally present in syrups, honey, and fruit juice. The term does not apply to sugars found naturally in fresh fruit, vegetables or milk because there is no evidence associating the consumption of these sugars with adverse effects.

Sugar is the Culprit for Weight Gain not FatA single teaspoon of sugar is around 4 grams. WHO recommends that we should reduce daily sugar consumption to 5 percent of daily energy intake; that would equate to 6 teaspoons of sugar.

How many of these sugary foods and drink do you partake of in one day?

  • Snickers bar (52.7 grams) – 6.75 teaspoons of sugar (Done! No more sugar for the day!)

  • Dove chocolate bar (40.8 grams) – 5.5 teaspoons of sugar

  • Hershey’s Milk Chocolate bar (43 grams) – 6 teaspoons of sugar

  • Twix bar (50.7 grams) – 6 teaspoons of sugar

  • Milk chocolate M&M’s packet (47.9 grams) – 7.5 teaspoons of sugar

  • Coca-Cola (one can) – 8.25 teaspoons of sugar

  • Pepsi cola (one can) – 8.75 teaspoons of sugar

  • Red Bull (one can) – 6.9 teaspoons of sugar

  • Sprite (one can) – 8.25 teaspoons of sugar

  • Mountain Dew (one can) – 11.5 teaspoons of sugar

  • Cheerios – 1 teaspoon of sugar (the least of the offenders – and they are gluten-free too)

  • Honey Nut Cheerios – 8.25 teaspoons of sugar

  • Cocoa Puffs – 9.25 teaspoons of sugar

  • Corn Flakes – 2.4 teaspoons of sugar

  • Special K – 3 teaspoons of sugar  (and this is touted as a “weight-loss” cereal!)

  • Wheaties – 3.75 teaspoons of sugar

And you have to take fruit into consideration:

Per 100 grams

  • Mangos – 3.2 teaspoons of sugar

  • Bananas – 3 teaspoons of sugar

  • Apples – 2.6 teaspoons of sugar

  • Pineapples – 2.5 teaspoons of sugar

  • Grapes – 4 teaspoons of sugar

  • Lemons – 0.6 teaspoons of sugar

  • Kiwi fruit – 2.3 teaspoons of sugar

  • Apricots – 2.3 teaspoons of sugar

  • Strawberries – 1.3 teaspoons of sugar

  • Raspberries – 1 teaspoon of sugar

  • Blueberries – 1.7 teaspoons of sugar

  • Cranberries – 1 teaspoon of sugar

  • Tomatoes – 0.7 teaspoons of sugar

Why you need to cut your sugar consumption…

Judy Nicassio, our resident certified nutritionist says:

“Remember, first and foremost, sugar consumption can cause low-grade chronic inflammation in your body and has been implicated in many chronic disease states, such as obesity. In addition, sugar consumption may significantly wreak havoc on your liver and converts dietary carbohydrates into fat. This promotes insulin resistance, fatty liver, and abnormal fat levels in your blood.”

And Dr. Matt French, DC, adds:

“The less sugar one consumes, the longer they will maintain life quality, and the longer they will remember who they and their loved ones are. We now realize sugar plays a role in the development of Alzheimer’s disease, which is now being defined as “Type 3 diabetes”. The ONLY good time to consume sugar is when you are standing in a puddle of sweat due to exercise. The sugar at that time will be quickly assimilated into the muscle cells for fuel. When consuming carbs, pick complex carbs with high fiber content.”

Carb recommendations (very little of these carbs should be sugar):

  1. Obese and/or diabetic- 50-70 grams/day
  2. Overweight and/or pre-diabetic- 60-85 grams/day
  3. 5-10 pounds to lose; seeking better cognition, energy- 75-150 grams/day
  4. No weight to lose; athlete in training- 100-200 grams/day”

All this is too much information, right? What you have to understand regarding your own weight and overall health is you really ARE WHAT YOU EAT!

Basically, if you eat junk, you’ll turn into junk!

No one wants that.

What I’ve come to realize that on my own, I would have never figured this out! 

If you’ve read some of my past articles, you know that I’ve tried just about every fad diet out there and I’ve lost some weight, but I gained it all back. When I moved to Phoenix in 2005, I weighed 150. I hit my highest a few years ago at 185. I had acid reflux, pain in my ankles, feet, knees, no energy and was pre-diabetic! I felt terrible.

Since I’ve been on the Whole Life 180 plan (started March 9, 2017), I’ve lost 10.5 lbs! I’m out of the 160s! I had hit a plateau after losing 15 lbs. last year and I gained weight to get back to 170. I saw 170 and said it’s time for a 180!

Dr. Matt told me that once I reach my goal weight of 149, keeping it off, on a maintenance plan is more challenging. That’s still 10 lbs. away, so stay tuned! Check out my progress chart from My Fitness Pal app. (I’ll be doing a piece on this app soon!)

Leaving the 160s behind feels so good! Lose weight permanently

If you’ve been struggling with your weight and you have a love-hate relationships with sugar, (Come on, I know that when you’re putting that luscious chocolate chip cookie in your mouth you feel the guilt! Be honest!) try the Whole Life 180 program. All you have to lose is weight (and maybe pain, too!)

Dang! It’s sooooo good to be under the 160 mark! If I can do it, you can do it, too!

By Giselle Aguiar, from the Patient’s View