Eliminating all processed sugars and artificial sweeteners

One of the messages I try and get across to my clients is that you need not look for low fat foods when you are purchasing your weekly shop, as they quite often contain high levels of sugar and/or salt to preserve the food to give it shelf life.

In fact it is Sugar which makes you fat not necessarily fat, as eluded to on an earlier blog your body actually needs essential fats to perform properly and to signal tissue repair and aid stored fat loss. This is because everything we consume is pretty much turned into glucose (sugar) for our bodies to use as energy. Anything our bodies doesnt use will be stored away in our fat cells.

So, it should make you stop and think that it is not fat that will make us become bigger through larger fat stores but SUGAR.

More to the point, refined sugar causes large amounts of weight gain and is one of the leading causes of obesity in the world. Sugar is also extremely addictive (causing feeling of highs and lows in the body similar to most drugs).


Fortunately for those looking for a lean, defined body, once you stop eating sugar, your addiction will quickly disappear. People who are “on” sugar crave it all the time. People who are “off” sugar, don’t even miss it.


Unfortunately, many times when people decide to give up sugar, they quickly resort to artificial sweeteners, but artificial sweeteners are not the answer.


Sorbitol, saccharin, aspartame and sucrolose may actually be worse for you than sugar itself.


Artificial sweeteners cause weight gain by disrupting your body’s natural hormones. So it is equally as important to eliminate any food that contains the above mentioned sweeteners. (A detailed list on how to find sugars and sweeteners in your foods is found on the bad list).


Instead of an artificial sweetener, if required then, I would recommend using Stevia. A natural plant extract, and it’s a great alternative to sugar. 

You can find further information on stevia by visiting www.stevia.com.


The following words all mean “added sugar”


Hint: the words “syrup”, “sweetener”, and anything ending in “ose” can usually be

assumed to be “sugar”. If the label says “no added sugars”, it should not contain

any of the following:


• Corn Sweetener                            • Dextrose                 

• Corn syrup, or corn syrup solids • Dextrin

• Dehydrated Cane Juice               • Fructose

• Fruit Juice Concentrate               • Glucose

• High Fructose Corn Syrup          • Honey

• Invert Sugar                                    • Lactose

• Maltodextrin                                    • Malt syrup

• Maltose                                            • Maple syrup

• Molasses                                         • Raw sugar

• Rice Syrup                                      • Saccharose

• Sorghum or sorghum syrup        • Sucrose

• Syrup                                               • Treacle

• Turbinado Sugar                           • Xylose


How to spot other artificial sweeteners

Sucrolose (Splenda)                                   Saccharin (Sweet n Low)

Aspartame (Equal)                                       


Remember, your body doesn’t care what the label says. It’s all just “sugar”, and you should try and avoid these as much as possible!

What are the right fats for health and fat “loss”?

Many people through marketing in the mass media think that fat is bad for you.


This is true of man-made fats which your body finds difficult to absorb and use, however, it may intrigue you to know that fat is actually vital for hormone production and hormone “signalling” – i.e. sending messages to the cells of the body to “express health”.

Fat also contains and helps absorb essential vitamins (Vitamins A, D, E, & K, and a family of nutrients called carotenes or carotenoids), as well as minerals such as calcium. In addition, fat provides us with essential fatty acids (EFAs) e.g. Omega-3, Omega-6, and Omega-9 fats, for literally thousands of chemical processes in the body that relate to circulation, cell function, and immunity.


Some fats are very advantageous, in fact crucial, to the mental and physical functioning of the human body. These “healthy” fats include many of the unsaturated fats found in foods such as olives and olive oil, oil from oily fish, avocado, raw nuts such as almonds, walnuts and hazelnuts, seeds such as flaxseed, chia and salba seeds (both relatively new foods to hit the scene), sesame seeds, pumpkin seeds, sunflower seeds, and some animal foods such as eggs, milk and meat from flax-fed or grass-fed animals.


As previously stated, there are however, some really “ugly fats” to avoid at all costs if you can and let’s face it, most of us can!

These are called “trans fats”, and are manmade from commercially applied oil processing methods (hydrogenation, refining, bleaching, and deodorising). These chemical processes can turn good fats into fats that are extremely harmful to your metabolism and health. 

They are found in most processed foods high in fat and sugar. Look on your food labels for hydrogenated fats. If they are there – bin the food, and vow never to buy the product again!


For optimal health, and also effective fat loss – it’s:


OUT with processed foods high in trans fats (hydrogenated fats), and also too much cooked fat/oils


IN with the fish, avocado, nuts, seeds and olives… and a little milk, butter or cheese.


Foods naturally rich in fat or oils contain many essential fatty acids (EFAs) that are vital to the physical and psychological health of the body.


Foods such as “oily” fishes, all variety of raw unsalted nuts and sesame/pumpkin seeds, avocado, and quality “extracted” oils contain many Omega-3 and Omega-6 fatty acids for “optimal health”.


The 2 main essential fats that we must absolutely get from food are called alpha-linolenic acid, or ALA (the Omega-3 parent fat) and linoleic acid or LA (the Omega-6 parent fat).


These unsaturated and “unstable” fats (while essential to health) are very sensitive to light, oxygen and high temperatures. Ideally they should be consumed fresh, and cold, i.e. unheated and uncooked. E.g Extra Virgin Olive Oil


Many fats become damaged or “rancid” when they are fried. Ideally they must be refrigerated and kept in the dark, and used reasonably quickly.


Remember that fat present naturally in food is protected by other plant substances, is fresher, and therefore “safer” to the body, and better utilized by the body, than the “extracted” oils from food.


So, vegetable oil to cook with is out and coconut oil is in (available from most health food shops)


As a general “portion” guide, you can “safely” eat a small handful of nuts or seeds everyday, have ½ an avocado in a salad, have a portion of oily fish 2-3 times a week, and feel at ease to use a spoon of quality extra-virgin GREEN olive oil, or cold flaxseed oil, coconut oil or organic butter over your vegetables.


Introduce these foods into your diet regularly – that means daily if you so wish, and remember GOOD fat is essential to you, your body and your metabolism. Healthy fats in wild fish and nuts like walnuts are some of the best oils for the human body. Unfortunately we would have to consume a large amount of salmon and walnuts everyday to get the necessary amounts.


Introduce a high quality Omega 3, 6 & 9 Supplement


An easier approach is to supplement your meal plan with a high quality complex Omega 3, 6 & 9 supplement.


The Smartest Fat for Health and Weight Loss, Quite simply, every single person will

benefit from adding a high quality fish oil supplement to their diet!


Omega-3s “burn body fat in 3 different ways”

“First off, they allow the body to burn fat in situations where fat burning is

turned off, such as after a high-carb meal or after high-intensity exercise

(where the body preferentially burns glycogen).”



“Secondly, high amounts of omega-3s increase insulin sensitivity. If your body is sensitive to insulin, less insulin is produced after a meal, which means less fat is stored. Similarly, if the body is released and incinerated each day.”


“Thirdly, omega-3s increase the heat of your cellular “furnaces”, which are otherwise known as the mitochondria and the peroxisomes. Omega-3s thus help you burn more and more energy, thus turning you into a fat burning machine.”


Furthermore, including more omega 3, 6 & 9 in your diet is considered one of the simplest and most effective ways to reduce inflammation. This doesn’t just mean in relation to sports injuries and is also applicable to everyday muscular aches, chronic joint pain, arthritis and poor exercise recovery, even headaches.


Why do we eat and need to eat?

The only reason we need to eat and drink is to give our body energy and the right amount of vitamins, minerals, antioxidants, fibres, water, fats to stabilise our hormone balance and nutrients to stabilise our nervous systems, so that our bodies function to its optimum level and to fight infections, diseases and boost our immune systems.

  read more >>

Don’t easily give in to hunger pains!!

If you are feeling peckish, when you are watching TV, or sitting down relaxing, then sip a pint of water instead and eat a piece of fruit or handful of mixed unsalted nuts & seeds, and maybe do an activity. The thirst/hunger receptors in your brain are very sensitive and they can often become confused.

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Understanding your body and your hormonal system

Blood sugar balance – The key to energy, vitality, and a lean body!


Having boundless, unlimited energy (as well as a lean body, happy mood and balanced hormones) has so much to do with BLOOD SUGAR BALANCE. read more >>

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As a fat loss specialist, the biggest and hardest message I try to get across to my clients is that they need to control their stress levels and increase their rest time in order for successful fat loss. read more >>

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