And hello and welcome everyone! Today I am going to continue sharing how to
ditch the sugar from your diet, get healthy and lose weight at the same time, if
that's what you want. Today is approach number 3 - ditch the low fat
crap. Yes, you heard me right. If you haven't watch the first two approaches
please do so the link I posted above this video. If you don't know me, I am
Lilia, your fitness and nutrition expert, the creator and owner of ditch the diet
studio, online, which means I serve clients all around the world and offline.
My studio is located in Coburg, Ontario, Canada. Make sure you watch this video to
the end where I tell you which low fat crap you need to stay away from or ditch it
completely. Let's review a little bit what was happening in the first two
videos. So, in previous videos how to ditch the sugar from your diet I already
mentioned that removing sugar from your diet is the most important step you can
make for your health ok and if you want to lose weight, so,
that is going to be a side effect for sure. You know I'm pretty
sure that sugar is not good for us so it's simple, white sugar is not good for
our health, right. And we know that all these goodies like cookies, cakes, you
know they're not good for us but at least you know that and you know to eat
a little bit here and there won't kill you. The problem is that there are sugars
that you don't know about and you're
consuming. Those are hidden sugars that added by manufacturers. So how can
you be smart and intelligent and not buy those products. Well, it is pretty simple and not complicated at all if
you know how to read food labels. You read the food labels first
then you go to the ingredient list and check
if there is any sugar in the first three ingredients, it's too much sugar, it's
added by manufacturers sugar so you don't buy it you put back on the shelf
and look for other brands beside and I'm absolutely positive that you will find a
better, healthier version. Okay, let's start with our approach number three -
ditch the low-fat crap. Let's start with the real cream and cow milk.
Please, use real cream and real milk if you drink one, ditch the skim milk, any
low-fat or no fat stuff cream or milk or any dairy product and here is why.
Once the animal fat is stripped away from the milk, the liquid is left, sugary water.
Makes sense? I know some of you will hate me what I'm going to tell you next,
if you can don't drink milk, milk is filled with sugar and if you believe
that you need calcium for your bones, please there a lot of other stuff that
has more calcium than milk and I don't wanna go in details about milk and hey,
I'm not against the dairy industry but I believe we don't need to drink cow
milk, cheese in moderation here and there is ok.
I love my cheese and wine. They go together like a nice marriage. Let's
go back to the milk and I explain you exactly what's happening. So, one cup of
milk, 2% milk, has 12 grams of sugar, not added sugar, in the form of lactose. So,
one teaspoon has 4 grams of sugar. Let's calculate, very simple calculation.
One cup of milk has three teaspoon of sugar.
Of course, it's not added sugar but you probably had no idea there is right.
It still will raise your blood sugar level. If you have fat
there from 2% or you know the real cream then that fat will keep sugar from
lactose from spiking in your blood. If you believe you
have to drink cow milk then at least drink the real McCoy stuff. That's
number one - use real cream and real milk if you choose to consume dairy.
Let's go to the second one. So, second one - watch for the added sugar
in milk substitutes. So, this is my soya milk yes I drink soy milk and I'm
going through menopause and this is actually organic, no GMO, no
stuff like that. It's good if you choose Soy but
it has to be organic, absolutely 100%. Let's go back to milk substitute.
There are rice milk, soya milk, coconut milk, almond milk, they are cashew milk now too.
Choose always unsweetened milk
substitute because sweetened will have tons of sugar and oh this is so small.
This is unsweetened and it still have 1 gram of sugar. Now, I go to the ingredient
list. I don't know is it upside down for your or not?
I go to ingredient list and there is no added sugar at all. That means, the 1 gram of sugar
is coming from soya probably. This is all good. You need to buy
only unsweetened or you can make your own if you're that type of person, okay?
So, unsweetened milk substitute, number two and last one, number three - eat only
regular yogurts, ditch the flavored ones. I know a lot of people surprised by this but
you know regular yogurt, let's say, regular Greek yogurt which I have
already here okay so it has a yeah I know it's 0% fat because my husband bought it
for me, I buy 2%. So, it has per one cup 10 grams of carbs which 5 of
them comes from the sugar. Now, let's go and see if it is added sugar or not, if it's
added my husband is in trouble. No, there is no sugar, no sugar at all in the
ingredient list, ok, so that means those 5 grams of sugar are coming from the lactose. Now,
compared to the flavor, I don't have flavor yogurt, so flavored yogurt
would have 18 plus grams of sugar, 18 to 25 grams of sugar per portion which now
we understand if this has 5 grams from lactose then 20 to 25 grams of sugar
minus 5, that means 20 grams of sugar added, okay? That
means flavored like added fruits which not a real fruit it went through
the heated process, it's garbage, vanilla yogurt is not a good either,
it has also added sugar. That's all I have for you today. Let's
quickly review, the first one - use real cream and real milk, no low fat stuff. If
you choose to drink milk substitute, it has to be unsweetened
and the last one - eat regular, no flavored yogurts. That's all I have for you
today. I hope this information was useful for you. Please don't forget to like the
video and share with your friends because this is amazing information that
a lot of people don't know about. And I hope to see you next time with the
approach number four. Bye bye for now.
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