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Cut out sugary drinks

Every diet plan I have ever read suggests to cut out sugary drinks and soda. But, how much difference does it make to actually losing weight?

I liked this study as it clearly shows the difference cutting out soda can make to your weight loss goals.

Video: How much sugar is in a can of soda?

First, I thought I needed to find out how much sugar is in a can of sugary drink. I loved this guy who uses common sense and a science to answer the question. He also looks at fruit juice. I was amazed at the pile of sugar! I think I’ll stick to water. :)

The sugary drinks study

American researchers studied the eating and drinking habits of 810 people with hypertension. The participants were given information and counseling about the DASH diet (Dietary Approaches to Stop Hypertension) and asked to follow it for 18 months. The DASH diet has no sugary drinks or sodas.

Before the participants went on the DASH diet, sugary drinks were an average of 19% of total daily calories! That’s a lot for something that doesn’t fill you up.

The soda study results:

More weight was lost by reducing calories through sugary drinks than food calories. A 100 calorie a day decrease in sugary drink calories gave a 0.3 kg (0.66 pounds) drop in weight. This compares to a 100 calorie a day decreases in food calories gave only a 0.09 kg (0.12 pounds) decrease in weight.

Only reducing sugar sweetened drinks, not other drinks was related to weight loss. The researchers commented that sugary drinks despite being high in calories do not reduce the appetite like foods do. They suggest that reducing calories from sugar sweetened drinks can have more than 5 times the impact of reducing calories from solid foods. The study was published in the American Journal of Clinical Nutrition.

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Kellie is 37 years old and together with her brother Steve makes up the My Health Software team.

She helps on the websites and gathering news for the programs. Kellie worked in the medical industry prior to having her two children (8 and 6) and has a strong interest in self awareness and management of health conditions.


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