Drinking one glass or more of 100% fruit juice each day is associated with weight gain in children and adults, according to a new analysis of 42 previous studies.
The research, published Tuesday in JAMA Pediatrics, found a positive association between drinking 100% fruit juice and BMI — a calculation that takes into account weight and height — among kids. It also found an association between daily consumption of 100% fruit juice with weight gain among adults.
100% fruit juice was defined as fruit juices with no added sugar.
Artificial sweeteners still trigger an insulin response, just like sugar. In the absence of glucose to leech out of the blood stream that then makes you hungry.
Studies aren’t really 100% conclusive yet probably largely because individual differences are high, e.g. if you drink yours with a meal that has a different result than when drinking it without one and then having an extra snack. For the whole population diet sodas might just be a tad worse for weight gain than regular sodas, what we know for certain is that they’re not significantly better.
0.5 to 1% of body mass per week, no more, or you’re likely to bounce back because ancient circuits in your body and brain think that they need to be ready for famine. In the end all those numbers don’t really do much it’s “eat healthy (meaning enough micronutrients), ideally varied (that’s what seasons are for IMO), and only when you’re hungry”. Where hungry means your body needs energy, not your stomach isn’t full, or you want to distract yourself, or whatever. We all do have perfectly sufficient weight regulation circuitry, no spreadsheet needed, and if you hear someone tell you “it’s all about willpower” then what they have is an intact, unobstructed, circuitry which means that they don’t need willpower.
And yes profit-driven food design is notorious for kicking that circuitry out of whack, our social environment does the rest: Merely eating only consciously, bite for bite, can reset the whole thing but who nowadays has time and nerve for that – which is why you often see it done by proxy, studies show that pretty much any type of diet restriction leads to more conscious eating and therefore better weight regulation, restriction as in what you will eat or when (e.g. only seasonal stuff), not calories. Some set of rules restricting what’s available for you in particular (that is, e.g. not eating pork when noone in your country even sells it doesn’t count). The reason vegans and vegetarians aren’t as prone to obesity has preciously little to do with what they eat, but that on average they spend more time thinking about what they eat than the rest of the population (modulo vegan malnourishment different topic but if you’re a vegan you need to know your shit, it’s not optional).
Homie I didn’t just stop drinking soda. I went vegetarian for two years, work out every day, and started working a physical job instead of from home. I have a diet that is actually very easy to maintain, and I recently started eating fish again to ensure I’m getting more protein to gain muscle.
Thanks for the long response, but telling people they won’t keep off the weight or that their changes are not sustainable only makes you sound like a jackass.
I never meant to imply that. Can’t be arsed to do the maths now but 50kg over two years doesn’t sound too drastic depending on starting point. Assuming 150kg starting weight 1% means 1.5kg first week, 1.485 the second, two years are 104 weeks, it adds up. If all that went along with a sustained lifestyle change frankly you should stop worrying about bouncing back. I bet you feel a hell a lot better now than back then, why would you give that up? Even if you were to let go for a while, now that you have the experience you’d spot a downward slide and already have the skill to compensate in a manner that is agreeable to you.
It’s just that there’s such an absolute deluge of bullshit about weight loss out there that I tend to use pretty much every opportunity to write an essay for the general audience.