By: Laura Jeffers, MEd, RD, LD
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Imagine a eating regimen the place fruit and complete grains might be the unhealthy guys.
It sounds unusual, however that’s what “The 100” eating regimen promotes by proscribing consumption of sugar energy to 100 per day for fast weight loss.
You can get the overall concept from the title of Jorge Cruise’s guide, The 100: Count Only Sugar Calories and Lose Up to 18 Lbs. in Two Weeks.
This is mainly an excellent low-carb eating regimen. You could very properly lose that weight, however it will likely be tough to maintain the burden off long-term. If a eating regimen is crammed with unsustainable restrictions, weight that comes off quick can be quick coming again on.
A eating regimen that counts all sugar energy
The 100 eating regimen isn’t referring to simply refined or added sugar — it means all sugar that comes from carbohydrates, together with those who happen naturally in fruit, greens, legumes and complete grains. Fiber content material and protein aren’t taken into consideration. The variety of complete carbohydrate grams is what counts in arising with the variety of sugar energy.
So, in The 100 eating regimen, sugar energy in a meals are calculated this manner: Total carbohydrate grams X 4 = sugar energy.
How many sugar energy do wholesome meals even have?
Here are just a few examples of complete carbohydrate grams in some wholesome meals, translated into sugar energy:
- Medium-size apple (3-inch diameter) has about 20 complete carb grams. That’s 80 sugar energy.
- Medium banana has 30 grams. 120 sugar energy. Over the restrict.
- Half-cup of medium-grain cooked brown rice has 22 grams. 88 sugar energy.
- Half-cup of cooked black beans has 20 grams. 80 sugar energy.
- Non-fat plain yogurt (1.8-ounce container) has 17 grams. 68 sugar energy.
As you’ll be able to see, it gained’t take a lot to place you over the every day restrict of sugar energy!
Controlling carbs is essential — to a degree
Most Americans overeat carbohydrates, so watching your carbs is unquestionably a good suggestion. But consuming a balanced eating regimen is extra essential, and so is portion management. You can handle weight by consuming absolutely anything — simply not overeating.
The 100 eating regimen isn’t harmful, nevertheless it doesn’t provide all the weather you want for a nutritious diet. Losing fats so rapidly, too, impacts electrolytes and your physique’s steadiness. That’s why it is best to test along with your physician earlier than beginning an excellent low-carb eating regimen like this.
Carbs, wholesome fat and protein, and the fiber, nutritional vitamins and minerals that you just get from a number of fruit and veggies are all a part of a very good eating regimen. And so is of course occurring sugar!
So slightly than occurring a crash eating regimen, I counsel you to take the weight off safely and gradually — 1 or 2 kilos every week. And you’ll have a a lot better likelihood of maintaining it off.