Artificial Sweeteners: : Weight Loss Tips from Downsize Fitness
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- 1. Sugar-freeat what cost?
- 2. Sugar-FreeAt What Cost?ARTIFICIAL SWEETENERS: THE GOOD, THE BAD & THE UGLY
- 3. Pick your colorpick your poisonWhich sweetener packet do you prefer for your iced tea or your coffee?Pink? Sweet N Low SaccharinYellow? Splenda SucraloseBlue? Equal & NutraSweet AspartameAre they really helping? Or hindering?
- 4. But its better than sugar, right?When it comes to calories, yes its a no-brainer:0 calories 140 calories
- 5. But they are recommendedWith a cautious nod from the American Heart Association (AHA) and the American DiabetesAssociation (ADA)While they are not magic bullets, smart use of non-nutritive sweeteners could help youreduce added sugars in your diet, therefore lowering the number of calories you eat.Reducing calories could help you attain and maintain a healthy body weight, and therebylower your risk of heart disease and diabetes, said Dr. Christopher Gardner, an associate professor of medicine at Stanford University inCalifornia, in a press release accompanying the scientific statement.
- 6. FDA ApprovedThe FDA has approved five artificial sweeteners:saccharinacesulfameaspartameneotamesucraloseIt has also approved one natural low-calorie sweetener, Stevia.
- 7. The bodys response to sweetenersPeople may use artificial sweeteners may replace the lost calories through other sources,possibly offsetting weight loss or health benefitsIm drinking diet soda, so its okay to have cake.Or worse, they may not even realize they are eating more.
- 8. Desensitized taste budsMore potent and much sweeter than sugarwhich means that we become de-sensitized to tastes that are not as intensely sweet.Fruits become less appealing and taste less sweet when your taste buds are de-sensitized.The taste of vegetables becomes even more skewed and harder to find appealing.
- 9. Steer you away from good food?Yes!Its been shown that use of artificial sweetenerscan cause you to shun healthy, filling, and highly nutritiousfoods while consuming more artificially flavored foodswith less nutritional valueand you dont even realize it.
- 10. Encourage eating MORE calories??Artificial sweeteners dont necessarily help limit calorie intake!Those who eat foods sweetened artificially ate more calories than their counterpartswhose food was sweetened with normal sugar.
- 11. Research suggests that artificial sweeteners may prevent us from associating sweetnesswith caloric intake.As a result, we crave more sweets, tend to choose sweet food over nutritious food, andthus, gain weight.
- 12. And a dangerous cycleSweeteners react with receptors on the tongue that make people think they areconsuming something sweet even though it contains no calories.This sends the message to the gastrointestinal tract and the pancreas that you areeating something sweet, and they respond by releasing insulin!Your body responds to insulin by putting the body into storage mode and switching ONan increased hunger for sugar. which makes you want more.
- 13. San Antonio Heart Study:Participants who drank more than 21 diet drinks per week were TWICE as likely to becomeoverweight or obese as people who didnt drink diet soda.
- 14. Can you give up the diet drinks?Not as easy as you think!Animal studies suggest that artificial sweeteners may be addictive.In studies of rats who were exposed to cocaine, then given a choice betweenintravenous cocaine or oral saccharine, MOST CHOSE SACCHARIN!MORE addicting than cocaine?? !! ??
- 15. But arent they safe?You decide.FDA studies ruled out cancer riskbut those studies were done using far smaller amountsof diet soda than the average 24 ounces per day consumed by many people who drinkdiet soda.We dont have any studies to show what such large amounts of these chemicals will haveover many years.
- 16. Other health concerns?In other studies, daily consumption of diet drinks was associated with 36% greater risk for metabolic syndrome, and 67% increased risk for Type 2 diabetesArent these the same diseases that artificial sweetenerswere supposed to help prevent?
- 17. Links to depression & anxietyAspartame consumption decreased levels of serotonin in the brain.Serotonin is the happy brain chemical, so when there is a decrease, it leads todepression, anxiety or panic attacks.
- 18. Strategies for successMost significant consumption of artificial sweeteners comes from diet drinks.Go for the H20 instead.Increase your intake of pure water.Make a solid effort to consume at minimum 8 glasses a day.
- 19. If you need more flavor, try brewing green tea and icing it.Or put some slices of lime, lemon or oranges in a pitcher of water in the fridgeand let it infuse the natural flavors.
- 20. If you need a bit of sweetness, use a small bit of real sugar, honey, or Stevia.Stevia is an herb known for its naturally sweet leaves.It is available in liquid drops (great for cold drinks) as well as granules and in packets.
- 21. If you have a sweet toothFind naturally-sweet foods to enjoy again.Fruits are Natures natural desserts! Get back in touch with your palate byexperiencing the naturally sweet flavors of fruits.
- 22. Your homework:Go artificial-sweetener-FREE for two weeks!Give it all up Splenda, surcralose, aspartame and saccharin.Drink water or fresh-brewed, unsweetened tea instead.Document any changes or improvements you observe:Weight drop?Bloating diminishes?Irritability go away?Depression or anxiety decreases?
- 23. Does that seem daunting?Start by REDUCING your intake of artificial sweeteners. If you have several artificially sweetened drinks, challenge yourself to have only one. If you typically put 3 packets of sweetener in your cup, only use one.
- 24. Next,Start REPLACING your artificial sweetener with Natures non-caloric sweetener: Stevia Be sure to read the ingredient list it should say Stevia or Stevia extract There shouldnt be any additional ingredients on the ingredients label. Its available in liquid drops, powder and powder packets. Stevia is 100 times sweeter than sugarso it doesnt take much!
- 25. Then,Start RENEWING your taste buds with Natures sweet tastes. Fruits and vegetables in their whole form Dried or frozen can also work well Juices and nectars right from the source, done at home (NOT from a can or thefreezer section of the grocery store) The less processed, the better
- 26. What are other ways or places artificial sweeteners sneak into your diet?
- 27. Bottom line for weight loss and healthAlthough approved by the FDA,artificial sweeteners do not necessarily help with weight loss.Artificial sweeteners trick the body into thinking it is getting something sweet,which turns off metabolism and results in storing fat.Increased calorie intake, desensitized taste buds, surges in insulin and increased cravingsfor sweets are all side effects of artificial sweeteners.Remove artificial sweeteners from your diet, and you will see decreased weight,improved taste, and better health overall.