[melly4030]

Hi I ma currently on a higher protein diet. Carbs are incorporated etc. However I am not sure how much sugar a day is OK. My current eating habits include: Carbs 120gram a day, protein 180g a day Fat 40-45g per day kilojules per day 6500 -calories 1600

I am doing OK here but neet to work out sugars as I am going to be slightly changing this where I don't really need to add up and measure so much. I have got about 15kg I want to lose and want to do it right.

[lovelesspa]

Only 10% of your total caloric intake should come from sugar. Which means if your on a 2,000 calorie diet no more a than 50 grams of carbs in the form of sugar. If your carb goal is 300 grams a day then up to 30 grams could come from sugar. Sugar plain and simple add calories, 1 tsp. of sugar provides 4grams of carbs. ( a 12 oz pop contains about 9 tsp of sugar)
Added sugars/syrups in soda, candy, cakes, cookies, pies, and even some fruit drinks are listed as brown sugar, corn sweetner, corn syrup, dextrose, fructose, glucose, high fructose corn syrup, honey, lactose, maltose, malt syrup, molasses, and surcose syrup to name a few. To to make a long story short, read labels, and keep sugar intake as low as possible.