Added sugar is a component of the carbohydrate macronutrient.
And honestly, I don’t really care about how much added sugar my students are consuming while trying to lose weight.
Let me explain why.
I calculate calorie & macro goals for my students to ensure they are in a gentle calorie deficit.
I encourage them to track their calorie & at least protein goal for fat loss.
If they are following their calorie goal and meeting their protein goal, there will not be that many calories leftover for added sugar.
Added sugar foods are foods such as cookies, candy, baked goods, ice cream, sauces like ketchup, some crackers, and some yogurts.
The majority of added sugar foods are calorie-dense.
My students are flexible eaters and I encourage them to enjoy foods they love within moderation and their calorie goal sets them up to do exactly this.
For example, a store-bought chocolate chip cookie might be 120 calories.
If someone has 200 calories leftover for the day, considering they have met their protein goal for fat loss, they don’t have room to enjoy two cookies. They are likely enjoying one, one and a half, or one and something else small.
Because the portion size for the cookie is controlled based on their calorie goal, they are automatically limiting the amount of added sugar they are consuming.
Is it possible to eat a lot of added sugar while staying within one’s calorie goal for weight loss?
If your calorie goal is 1700 for weight loss, you can eat 1700 calories worth of ice cream and still hit your calorie goal for weight loss.
But this means you aren’t consuming enough fruits and vegetables, meeting your protein goal for fat loss, healthy fats, or complex carbohydrates.
An ice cream diet isn’t going to make you full and will (eventually) leave you feeling sick.
This is why I encourage my students to focus on calories AND at least their protein goal while losing weight.
It’s an easy way to not have to worry about added sugar since their calories are set up to help them portion control without feeling deprived.
Need some help with your calorie & macro goals? Apply for my flexible eating course here!