Should I avoid Sugar to get Abs?

Today’s Question:
I want to add abs to my body…should i totally avoid sugar and sugar
items and which supplements should I take in?
Sumit

Answer:
Hi Sumit, it’s definitely a good idea to avoid processed sugars, candy and soft drinks.
Having said that, natural sugar found in fruits -and to some extent in vegetables- is just fine.

Really, don’t worry about fruit: this is one of the biggest myths in the fitness and food industries. You can eat fruit all day long and you will NOT get fat at all! Same for vegetables and whole food carbohydrates like starches in potatoes, sweet potatoes, whole grains like barley and oats, etc.

This really lean girl here basically lives on fruit:

The main thing to avoid when you want to burn fat is…fat! I usually recommend a high carb, low fat whole foods plant based diet. Low fat means low: 10% total calories or less from fat. I personally prefer around 5%.

The basic rule is that no single food should have more than around 7% fat (like oats), and the total should never exceed 10%. That generally means no added fats at all, no oils, butters, etc. Plant foods to avoid are coconuts and avocados, anything that’s high in fat.

Nuts and seeds like English walnuts and flaxseeds are good for you, in very limited amounts: say a small handful of walnuts and a tbsp of flaxseeds every other day, that’s plenty! Too much of a good thing can often be bad, that’s certainly the case here.

As far as sugar, even natural sugars like cane sugar, etc, they also should not be added to your foods.
Basic rule here: if it’s naturally in the food it’s fine, if you have to add it? Not fine. So dates are great, but stirring cane sugar into your porridge for example is a no-no.

Try it for yourself and see what happens. I got super ripped like that.

Regarding supplements, I use natural soluble fiber supplements with my online coaching clients, as those have a triple whammy effect: the fiber makes you feel full, it prevents absorption of some macro nutrients thus lowering the net calorie count and -probably most importantly- soluble fiber will help detox heavy metals and estrogens from your system, and that helps directly with fat loss.

You might use citrus pectin and psyllium husk, they work very well!

Good Luck,

Mark

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