Can you eat sweets to lose weight? You must learn to control the "portion" and "frequency"

Friends who love sweets but are afraid of getting fat, can they eat sweets when they are on a diet? The answer is yes, but you must learn to control the "portion" and "frequency". Here, Cup Gai will share three tips that you must learn so that you can eat with peace of mind.

Tip 1: Understand how much "sugar" (not sugar!) you should eat

According to WHO recommendations, the daily amount of "free sugars" should be controlled below 10% of total calories; it would be even better if it can be controlled below 5%.

Ps: Free sugars are simply sugars added to food (fructose, sucrose, etc.)

For people who consume 1,200 calories a day, it should be controlled below 30g, and it would be even better if it can be below 15g.

Tip 2: Learn to read nutrition labels

There are many ways to calculate sugar content. The two most common methods are accurate methods (app or nutrition label), and the other is based on experience.

(Photo source: Nutrue - Nutritionist cup lid)

Tip 3: Learn to replace food

The concept of food substitution is actually that if you eat sweets today, you should reduce the amount of carbohydrates (starchy foods) in other meals. In this way, you can effectively control the total sugar amount.

Some people may ask whether the sugar in fruits or milk should be counted. According to free sugars, the natural sugars in these foods do not need to be counted, but it is okay to include them together. This way you will actually consume less free sugars.

Finally, I would like to remind everyone that although controlling the amount of sugar is important, the frequency must also be controlled. After all, most sweets are empty calorie foods, which means they are not high in nutrients, so it is not recommended to eat them every day. Try to control the frequency to less than 2 times a week.

(Photo source: Nutrue - Nutritionist cup lid)