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Summary of Transcript:
Dr. Ken Berry explains in a short YouTube video that sugar-free sweeteners might be stalling your weight loss progress. There are three reasons for this. Firstly, sweeteners can lead to fluid retention, increasing your weight on the scale. Secondly, artificial or sugar-free sweeteners can cause a carbohydrate addiction and make you crave foods you try to avoid. And thirdly, all sweeteners raise insulin, which is the fat-storage and anti-fat-burning hormone. Sweeteners can elevate insulin levels, making it harder to lose fat. The taste of something sweet raises insulin levels before swallowing, which turns off your fat-burning power for up to four hours after tasting. Dr. Berry recommends removing all sweeteners from your diet if you’re trying to burn fat aggressively.
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Summary of Description:
Sugar-free sweeteners like stevia, erythritol, and monk-fruit extract may slow down weight loss and fat burning. According to research cited in the content, they can stall weight loss in three ways. However, this does not mean that they should be completely avoided, but one should be mindful of the possibility of a stall. The range provides some recommended products and the social media accounts of Ken Berry, MD, a Family Physician with 20 years of clinical practice. It is advised that any information on diseases and treatments available on this channel is intended for general guidance only and must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional.
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Can sugar-free sweeteners slow down weight loss? This question has been a topic of discussion among health enthusiasts who are trying to reduce their sugar intake. While it may seem like a great idea to replace sugar with sweeteners like stevia, erythritol, and monk fruit extract, there are some potential downsides.
In a recent video by Ken D. Berry, MD, a family physician with 20 years of clinical practice, he discusses three ways sugar-free sweeteners can stall weight loss and slow fat burning.
Research
Berry starts by pointing out two studies on the National Center for Biotechnology Information (NCBI) website, CPIR, which indicate that consuming artificial sweeteners may increase the risk of obesity and metabolic diseases such as type 2 diabetes.
However, other studies suggest that sugar-free sweeteners may help people lose weight and improve insulin sensitivity. Therefore, Berry clarifies that more research is needed to determine sweeteners’ effects accurately.
Dehydration
Dehydration is the first factor that can slow down weight loss when consuming sugar-free sweeteners. Berry explains that when you consume sweeteners, your body may process and eliminate them through frequent urination. This can lead to dehydration, slowing fat burning and affecting overall energy levels.
Berry recommends consuming enough water and electrolytes to avoid dehydration, especially if you are on a low-carb or keto diet. He suggests using natural sea salt to add essential minerals to your water and taking electrolyte drops to replenish lost minerals.
Craving sugar
The second factor that can slow down weight loss is craving sugar. According to Berry, consuming sugar-free sweeteners can still activate the reward centers in your brain, leading to more cravings and a higher likelihood of drinking sugar.
Therefore, switching to sugar-free sweeteners may not be enough to break your sugar addiction. Instead, he suggests reducing your exposure to highly processed and sugary foods, focusing on consuming whole foods, and gradually reducing your sugar intake to prevent cravings.
Insulin resistance
The third factor that can slow down weight loss is insulin resistance. While some studies suggest that sugar-free sweeteners can improve insulin sensitivity, others may increase insulin resistance, affecting your body’s ability to burn fat and regulate blood sugar.
Therefore, Berry suggests being cautious when consuming sweeteners, especially if you have insulin resistance or diabetes. He recommends monitoring your blood sugar levels, consulting your physician, and reducing your sweetener intake if necessary.
Conclusion
In conclusion, sugar-free sweeteners like stevia, erythritol, and monk fruit extract can be useful tools for reducing your sugar intake. However, they may also have downsides affecting weight loss and overall health.
Berry suggests staying hydrated, reducing processed foods and sugar, monitoring your insulin sensitivity, and consulting your physician if necessary to avoid these issues. Remember that everyone’s body is different, and what works for one person may not work for another, so listen to your body and adjust your intake accordingly.
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Source Description
Sweeteners like stevia, erythritol, and monk-fruit extract can be useful to break your sugar habit, but can they slow down weight loss?
Here are 3 ways sugar-free sweeteners can stall weight loss and slow fat burning. It doesn’t mean you should never use them; just be aware of the possibility in case your fat-burning stalls.
Research:
CPIR: https://www.ncbi.nlm.nih.gov/pubmed/18556090
CPIR: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5634742/
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Ken D Berry, MD, is a Family Physician with 20 years of clinical practice.
For Collaboration/Speaking requests, please email me: at support@drberry.com
Any information on diseases and treatments available at this channel is intended for general guidance only and must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional.
Always seek the advice of your physician or another qualified healthcare professional’s advice with questions regarding your medical condition.
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