Any type of food can lead to weight gain if consumed in excess. However, there are certain types that make you more prone to gaining weight compared to others. Foods that are high in carbohydrates and sugar are usually tagged as top culprits, so many diet plans are designed to cut back or eliminate carbs and sugars and favor protein and fiber. If you are considering a no sugar, no carb diet plan, here’s what you need to get started.

1. All sugars are carbohydrates

Sugars and carbs are basically the same thing the moment they enter the bloodstream. Carbs come in the form of either starch or sugar, with the former being a complex chain of sugar molecules. The main difference really is that starch requires the help of digestive enzymes before they can be broken up. Both contain monosaccharides such as fructose, glucose and galactose.

2. There are different types of sugar

Sugar has many names, although with different components. Still, if you want to go on a no sugar diet, you should be extra mindful of the ingredients in the products you buy. Check out the nutritional information on the packaging and watch out for the likes of agave nectar, fructose, sucrose, corn sweetwater, honey, molasses, treacle, maltodextrin, corn syrup, xylose, etc. These are the same thing and should not be part of the foods you consume.

no sugar no carb
If you are considering a no sugar, no carb diet plan, here’s what you need to get started. Pictured: Russell Stover Candies displays their low carb chocolate sauce at the All Candy Expo trade show Getty Images/Scott Olson

3. Steer clear of high fructose corn syrup

One particular sugar that you should stay away from, whether you’re on a strict no sugar, no carb diet or just watching your intake, is high fructose corn syrup. Why is it bad? This is because fructose and glucose are not bonded and the former will be instantly delivered to your liver once consumed. Fatty liver is a common side effect of eating too much HFCS, so with diabetes, heart disease, dementia, and even cancer.

4. Understanding bread and carbs

If you like your bread, you can certainly choose certain types that will not affect your no sugar, no carb dieting strategy. The key is to limit your intake of highly refined and processed grains, which is typically found in white bread. You can also stop eating packaged treats like biscuits and crackers, too.

5. Why carbohydrates make one gain weight

Carbs are a necessary part of one’s diet because it is what fuels energy. However, you can’t have too much of a good thing. Carbohydrates contain sugars and if consumed in high amounts will wreak havoc on your diet. If there’s too much sugar in your blood, insulin can’t work to balance things out in your body and this leads your liver to eventually store fat. If the liver no longer can process, it then transforms the glucose and stores the product in the adipose tissue. An overwhelmed insulin also will tell your existing fat cells to stay put and stop breaking down.

Overall, the key to succeeding with a no sugar, no carb diet is to understand food and monitor what you eat closely. Also, know the best types of substitutes so that your body is not deprived of the nutrients it needs to properly function daily.