how many grams of sugar can i eat and lose weight?
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In general, it's best to stick to the AHA guidelines, which is not only good for weight loss but also for overall health: 25 grams or less of added sugar a day. If you need help cutting back, check out these handy steps.
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Get Your Sanity—And Your Results—Back. First things first, make sure you're getting enough calories to lose weight safely. “The average woman needs to eat about 2,000 calories per day to maintain weight, and 1,500 calories per day to lose one pound per week,” says Nandi.
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✓ Avoid high sugar foods such as sweets, candy, fruit drinks and sodas. ✓ Limit foods that contain sugar in the first 3 ingredients on the food label. ✓ Aim for no more than 15 grams of sugar per serving.
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In contrast, the US dietary guidelines advise people to limit their intake to less than 10% of their daily calorie intake. For a person eating 2,000 calories per day, this would equal 50 grams of sugar, or about 12.5 teaspoons ( 8 ).
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On a 2,000 calorie diet, that's 50 grams (or 12 teaspoons) per day, but calorie needs vary individually. If 50 grams already sounded strict to you, the American Heart Association recommends that women consume no more than 24 grams of added sugar per day, and men stay under 36 grams added sugar per day.
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So it's safe to say one should never touch the stuff. The American Heart Association recommends consuming no more than 450 calories from sugar sweetened beverages per week (the amount in about three cans of cola) — which gives you just a little bit of leeway with soda consumption.
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These numbers average out to about 6–9 teaspoons, or 25–37.5 grams, of sugar a day. Then, in 2016 the AHA took it a step further, stating that children and teens (ages 2–18) should limit their added sugars to less than 6 teaspoons per day and no more than 8 fl oz of sugary beverages per week.
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The average person in the United States consumes around 17 teaspoons, or 71.14 grams, of added sugar per day, which far exceeds recommended limits.
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Some people can eat a lot of sugar without harm, while others should avoid it as much as possible. According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are ( 7 ): Men: 150 calories per day (37.5 grams or 9 teaspoons)
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For an adult of a healthy body mass index (BMI), this amount works out to about 12 teaspoons (or 50 grams) of 'free' sugar per day.
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Reducing your caloric load by 330 calories in sugar each day would translate to about 34 pounds of fat loss each year, or close to three pounds per month.
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I'd focus way less on calories, though the less pure energy (especially sugar and other carbs) you can eat the simpler it tends to be to lose excess weight. All this said, I think eating 1,000-1,500 calories per day could be a good level for you.
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Take in fewer calories than you burn, and you lose weight. The 2015 Dietary Guidelines for Americans recommends cutting calories by 500 to 700 calories a day to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week.
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For most women, that means about 25 grams of sugar per day, which equals 6 teaspoons. (Guys get about 9 teaspoons.
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But death by candy is actually pretty hard to pull off. In order to give yourself a 50-50 chance of consuming a lethal amount, you'd need to ingest 13.5 grams of sugar for each pound of your body weight — and you'd have to do it all in one sitting, according to the American Chemical Society.
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AHA Sugar Recommendation Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day. For women, the number is lower: 6 teaspoons (25 grams or 100 calories) per day. Consider that one 12-ounce can of soda contains 8 teaspoons (32 grams) of added sugar!
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But remember not to eat less than 1,200 calories daily, so that your body doesn't retreat into starvation mode. A reduction of at least 500 calories a day means you could lose a pound every week or 20 pounds in about five months.