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How Many Grams Of Sugar To Lose Weight?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How many grams of sugar to lose weight? According to the American Heart Association the maximum of amount of added sugar that one should eat in a day is 9 teaspoons for men which is 150 calories per day. And for women it is 100 calories per day at 6 teaspoons.

How many grams of sugar to lose weight? photo credit: iStock-Svetlanank

The World Health Organization advises that 6 to 10 percent of your total calories should come from sugar. On a 2000 calorie a day diet that equals to 100 to 120 calories. Any excess sugar you consume converts to fat and this is what potentially can lead to fatty liver disease. And fatty liver disease can lead to liver transplants.

The U.S dietary guidelines advises people to consume no more than 10% of their calories in sugar. For a person eating 2000 calories a day that would equal 50 grams of sugar or about 12.5 teaspoons. These are healthy recommendations and if you are an active person who exercises you can easily burn this off fast.

An interesting statistic in the year of 2008 is people in the United States consumed over 60 pounds of added sugar per year. The average intake per day was 76.7 grams of sugar per day which equals 19 teaspoons. The number of calories this comes out to is 306 calories. According to the research study sugar consumption decreased by 23% between the year 2000 and 2008 because people drank fewer sugar sweetened beverages.

Consuming too much sugar leads to so many chronic diseases such as obesity, Type 2 diabetes, heart disease, certain cancers, tooth decay and fatty liver disease, etc.

The foods that are high in sugar that you want to limit are:

  • Soft Drinks– One 12 ounce of soda contains as much as 8 teaspoons of sugar.
  • Baked Goods like cookies, pies, pastries. These are high in sugar and refined carbohydrates.
  • Candies and Sweets

Some of the best sugar alternatives to use in food recipes are cinnamon, nutmeg, almond extract, vanilla, and ginger. Natural sugar that comes from fruits such as apples, oranges, peaches, apricots, strawberries is the best way to consume this type of sugar.

When you look at the nutrition food labels on the back of packages you need to understand what word verbiage is considered sugar. Because sometimes those words they use can be confusing to the average consumer. Those words are sucrose, high fructose, dextrose, syrup, cane sugar, corn syrup, high fructose corn syrup, etc.

Most highly processed packaged foods contain a high amount of added sugar. Statistically speaking over 75% Americans eat more sugar than they should according to the U.S Dietary Guidelines. The best way to be mindful of how much sugar you are consuming is to log your daily food and calories in a diary or food tracking app. That will let you know if you are over the recommended daily limit or exceedingly over it.

According to the Canadian Medical Association Journal the consumption of sweeteners such as aspartame, sucralose and saccharin are linked to weight gain. It is also linked to high blood pressure, type 2 diabetes, heart attacks and stroke.

“Consuming too much sugar leads to so many chronic diseases such as obesity, Type 2 diabetes, heart disease, certain cancers, tooth decay and fatty liver disease, etc.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is how many grams of sugar do you need to lose weight should be more about how many calories am I consuming per day to lose weight.

Of course, if you abuse sugar, it will be unhealthy for you and lead to weight gain. But the number of calories you consume will always dictate weight loss vs weight gain more so than just sugar by itself.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to

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References

  1. Natasha Tasevska, Yikyung Park, Li Jiao, Albert Hollenbeck, Amy F Subar, Nancy Potischman, Sugars and risk of mortality in the NIH-AARP Diet and Health Study, The American Journal of Clinical Nutrition, Volume 99, Issue 5, May 2014, Pages 1077–1088, https://doi.org/10.3945/ajcn.113.069369
  2. Westwater, M.L., Fletcher, P.C. & Ziauddeen, H. Sugar addiction: the state of the science. Eur J Nutr 55 (Suppl 2), 55–69 (2016). https://doi.org/10.1007/s00394-016-1229-6
  3. Meghan B. Azad, Ahmed M. Abou-Setta, Bhupendrasinh F. Chauhan, Rasheda Rabbani, Justin Lys, Leslie Copstein, Amrinder Mann, Maya M. Jeyaraman, Ashleigh E. Reid, Michelle Fiander, Dylan S. MacKay, Jon McGavock, Brandy Wicklow and Ryan Zarychanski CMAJ July 17, 2017 189 (28) E929-E939; DOI: https://doi.org/10.1503/cmaj.161390
  4. American Heart Association- https://www.heart.org/en#.WsuvJCOZM6U
  5. U.S Department of Health and Human Services- https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015
  6. Johnson RK, Appel LJ, Brands M, Howard BV, Lefevre M, Lustig RH, Sacks F, Steffen LM, Wylie-Rosett J; American Heart Association Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism and the Council on Epidemiology and Prevention. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009 Sep 15;120(11):1011-20. doi: 10.1161/CIRCULATIONAHA.109.192627. Epub 2009 Aug 24. PMID: 19704096.
  7. Avena NM, Rada P, Hoebel BG. Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake. Neurosci Biobehav Rev. 2008;32(1):20-39. doi: 10.1016/j.neubiorev.2007.04.019. Epub 2007 May 18. PMID: 17617461; PMCID: PMC2235907.
  8. Welsh JA, Sharma AJ, Grellinger L, Vos MB. Consumption of added sugars is decreasing in the United States. Am J Clin Nutr. 2011 Sep;94(3):726-34. doi: 10.3945/ajcn.111.018366. Epub 2011 Jul 13. PMID: 21753067; PMCID: PMC3155936.
  9. Powell ES, Smith-Taillie LP, Popkin BM. Added Sugars Intake Across the Distribution of US Children and Adult Consumers: 1977-2012. J Acad Nutr Diet. 2016 Oct;116(10):1543-1550.e1. doi: 10.1016/j.jand.2016.06.003. Epub 2016 Aug 1. PMID: 27492320; PMCID: PMC5039079.
  10. Fung TT, Malik V, Rexrode KM, Manson JE, Willett WC, Hu FB. Sweetened beverage consumption and risk of coronary heart disease in women. Am J Clin Nutr. 2009 Apr;89(4):1037-42. doi: 10.3945/ajcn.2008.27140. Epub 2009 Feb 11. PMID: 19211821; PMCID: PMC2667454.
  11. Ackerman Z, Oron-Herman M, Grozovski M, Rosenthal T, Pappo O, Link G, Sela BA. Fructose-induced fatty liver disease: hepatic effects of blood pressure and plasma triglyceride reduction. Hypertension. 2005 May;45(5):1012-8. doi: 10.1161/01.HYP.0000164570.20420.67. Epub 2005 Apr 11. PMID: 15824194.
  12. Larsson SC, Bergkvist L, Wolk A. Consumption of sugar and sugar-sweetened foods and the risk of pancreatic cancer in a prospective study. Am J Clin Nutr. 2006 Nov;84(5):1171-6. doi: 10.1093/ajcn/84.5.1171. PMID: 17093171.

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