Medical Disclaimer: This is not medical advice. This should not be followed. Please consult a registered physician in your area for medical advice.
What makes you fat?
We all know the basic formula: if your caloric intake equals your caloric expenditure, then you won’t gain weight. But that’s not the full picture.
Sugar makes you fat — particularly when that sugar is not accompanied with fiber. The daily recommended amount of sugar is 37g for males and 20g for females.
How is sugar metabolized by the body?
Watch this video at 1.25x speed. It is a good introduction to sugar metabolism for the layman.
The video explains your body’s response to carbohydrates. Simple, refined sugars are more quickly absorbed into the bloodstream, causing an insulin spike in the body. Excess sugar is stored as glycogen in the muscles, and then as fat. It doesn’t take much of a sugar spike to induce this fattening response. If you want to avoid it, limit carbohydrate consumption, particularly of simple carbs like sugar.
What to do prior to eating a donut?
So you’re like most humans. You like sweets. Millions of years of evolution have programmed you to seek out sugar, but your body is not prepared for the sugary onslaught that is the modern, Western diet.
Whenever you consume anything sugary, have some fiber. Fiber cannot be absorbed by the intestines, and instead helps push food through the body. It has the extra benefit of physically preventing sugars from being absorbed all at once–it acts as a barrier between the sugar molecules and the intestinal lining. Fibrous foods are easy to come by in the form of vegetables, but not everyone has broccoli on hand for cake-eating purposes. In these events, try to supplement your diet with concentrated fiber like psyllium husk. I personally use Kirkland Fiber for easy fiber, but that’s harder to prepare because it is a drink mix. I am going to switch to NOW Foods, which is a pill, after I finish the drink mix.
Make sure your sugar is paired with fiber.