Diet Foods, Artificial Sweeteners and more
By: Jason Zamora, Z-Fit Personal Training
While glycemic –index based diets are effective for weight loss and good health, the
inclusion of artificial sweeteners to your healthy diet is NOT. A glycemic-index based
diet that includes low glycemic foods is an effective scientific approach for
maintaining good health AND reducing body fat. This is what we are all after right?
So wait, I should not have artificial sweeteners? I thought sugar is the devil and
should be avoided in favor of ZERO calorie artificial sweeteners?
Diet foods and drinks (that contain A.S. artificial sweeteners) are generally
unhelpful for body fat reduction because A.S. promote body fat and obesity.
ARTIFICIAL SWEETENERS are body fat makers. They are worse than sugar in
promoting body fat. Most people consume A.S. because of their low or zero caloric
value. Unfortunately their low caloric values do not equal a loss of body fat.
One explanation is that A.S. promotes body fat indirectly by disrupting the appetite
control mechanism. This promotes overeating and storing more calories. Honey,
maple syrup, and unrefined brown sugar are better sweeteners (when consumed
moderately) than A.S. for body fat reduction and good health. This is why you see
sweeteners like Agave syrup have a rise in popularity. Popular healthy restaurant
MYFitFoods serves agave with their breakfast items and some desserts, not “sugarfree” sweeteners.
I explain evils of artificial sweeteners to my clients like this: When you pick
something to eat or drink that your body expects to be “sweet or satisfying” such
as an item sweetened artificially, your body expects not only the sweet taste; It also
expects a caloric reward. Whether you intend to use the calories for energy to power
through a sprint set is up to you. However, the body expects the calories, another
word for energy.
Artificial sweeteners are low and mostly empty of calories, so what does your body
do? It sends signals to the brain asking for more energy/calories/food! You go on
about your day thinking that you are beating calorie game, and you may be for now.
Later when your body kicks in the hunger, hold on because you are about to take on
the calories you missed and then some. An hour later you may begin eating a snack
thinking maybe you didn’t eat enough at the last meal? It may sneak up at dinner
after having a couple of diet drinks for lunch? The point is that your brain will signal
for you to eat even if you already had enough calories. This is why A.S. promotes
body fat.
I have personally tested this theory many times and I always lose. I often enjoy an
espresso. When I use Splenda, what I thought of as safe and helpful to avoid sugar, I
notice an increase in what I call unconscious munching. Some may describe this as
“emotional eating” or “a nervous eater”. I used to buy in to this theory until I
noticed a direct correlation between my eating habits and using Splenda. To be clear
I used maybe two packets per day in coffee and don’t eat any artificially sweetened
food. After using Splenda for four weeks I’ve gained four pounds! I did not stop
working out or plan this test in advance.
I noticed a major spike in amount of food eaten and sporadic eating as well as an
increase in unhealthy food cravings when using the yellow packets. At first I thought
maybe my increase in workout intensity is driving my metabolism thereby signaling
for me to eat more. Now I have realized that one of the culprits is the Splenda. Other
factors include a decrease in cardiovascular exercise with an increase in resistance
training (weight lifting).
I don’t need to do a body fat analysis to tell you that these four pounds are 75%
FAT. NO!
Today, Monday starts a new week of eating without the A.S. and I can say so far so
good. I have no sugar cravings and my energy is great. Of course this is partially due
to my strong motivation and willpower to be in control of my body, my temple.
While sugar can be chemically addicting, a tablespoon in my espresso is not going to
have an effect on me because I know to combine some fat and or protein along with
the sugars to counter the effects on my blood sugar. Read my article “GI Joe, eating
to destroy body fat using the Glycemic Index” to learn more.
Cliffnotes:
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Artificial Sweeteners (A.S.) are bad.
AS promote body fat.
AS send signals to the brain that cause you to overeat.
Use a small amount of honey or agave or maple sugar instead.
Combine sugar with proteins and or fats to regulate blood glucose.
Still practice a low sugar diet that focuses on eating low glycemic foods.
Learn the glycemic index and use it to control your blood glucose.
More on the glycemic index in my article called: G.I. Joe, eating to destroy body
fat.
*References from Livestrong.com web article by Michael Onwochel, May
28,2011