What I Eat In A Day [*NO SUGAR*] As A Nutritionist

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Today I'm sharing what I eat in a day of zero added sugar! I'm also sharing the details behind what I count as "sugar" and how it impacts my body.
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Chapters:
0:00 Intro
0:21 Clean Slate
0:41 Defining Terms
3:21 Sponsor
4:47 What I Eat
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a nutritionist-client relationship between Autumn Bates and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis and recommendation. Always seek the advice of a physician, Nutritionist or other qualified health provider with any questions you may have regarding a medical condition. Autumn Elle Nutrition Inc. is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

[@TheCallyjean]

I like the fast talking - some other people’s videos are so long and monotonous 😊

[@lilymarianna8776]

Still watched it on x2 😂

[@carolj.3175]

For those whining about her speaking speed -listen to someone else or listen multiple times. I personally listen to books at 1.35 speed. Get over yourselves. Her info is solid!

[@mariabarbaramarquez4698]

I don’t think she talks fast but we have to take into consider that English may not be their first language.

[@therescuedlife9881]

Her info is super solid! I have lost all sugar cravings and have definitely found tons of new recipes! Thank you Autumn!

[@SuzysCoolStuff]

I always speed the videos up. LOL!

[@EliseWood]

Or maybe slow the video down if you can’t keep up???

[@myhealthspace]

I LOVE the speed that Autumn speaks. I have to listen to most creators at 2x speed

[@dariaenfield7807]

I love your protein pancake recipe! Funny story. When I made them the other day I thought I was adding cinnamon but I had reached for the cayenne pepper instead! I didn’t discover my mistake until I took a bite. It was actually pretty tasty! Luckily I love spicy food. And the Greek yogurt topping cooled the burn. 🔥

[@angek6964]

Those lemon blueberry pancakes look phenomenal!!!

[@jeepgurl1379]

I can’t wait to make them! My unflavored powder ain’t cutting it. 😅

[@karinasaarenpaa6693]

But if you cook white rice with coconut oil it actually changes the structure of the rice and cuts the carbs by 70% also needs to be refrigerated overnight which creates a resistant starch. I only eat white rice

[@Jennifr1966]

Somebody mentioned video speed. The lovely thing about KZbin is that you can change speeds - 50%, 75%, 125%. Simple go to the settings wheel. This is wonderful when you need to focus on one thing or if you're in a hurry and need to speed up the message.

[@skillsmany2235]

🌞 You are the nutrition goddess of good information! Thanks, Autumn! ⚘️ Cheers! ☕️🕊♥️✨️

[@StephanieGrealis]

As another nutritionist, she’s actually giving wrong information a lot of the time.

[@SometimesMyself]

Love the protein pancakes, but I tried something different this morning. I wanted to bump up the protein count even more, so I blended in a serving of cottage cheese (117g). They’re more delicate, but it worked, and it eliminated the slight grittiness of the originals. It was so filling, I was barely able to finish! So much so that I may reduce the cottage cheese to half a serving next time. Today’s protein count was 45g which may be too much to utilize in one sitting, anyway.

[@nelidaflores1286]

Such great information! Thank you, Autumn! Blessings 😇

[@sonjacarpenter9224]

Perfect! Yes, I would be interested in purchasing your meal plan bundles.

[@guylainelamoureux]

Removing added sugar definitely helped me out in not snacking anymore. Fantastic! If ever I have an emotional crisis or I am bored or experience weak self-control my go to is maple syrup 🇨🇦😆, I feel so bad physically the next day though, it’s not fun. Thank you Autumn for all your videos and programs 🤓, they contain so much valuable information, direct to the point. Love it! Sage is so cute 🥰. 👍❤️🇨🇦

[@sdarg6271]

Your oatmeal recipe is my go-to EVERY morning. I never get tired of it and it is so filling!

[@AutumnBates]

I'm so happy you are enjoying the recipe! 🥰

[@rachaelpapadatos6506]

Autumn!!!! I just made the lemon blueberry pancake recipe into waffles this morning (first time ever trying)and omg game changer for me. AMAZING !!!

[@adrianmilligan950]

Love this woman! Amazing knowledge - super sharing, thank you.

[@rachelmcgill8143]

Helpful meal ideas! I have cut out the added sugar, and honestly, I don't miss it. ❤

[@Sarahelizabeth1112]

I’m obsessed with your smoothies and protein waffles! Thanks Autumn! Any updates on your protein powder being shipped to Canada? 🇨🇦

[@pkbailey4870]

Your baby is so cute!

[@jejunamja]

Yeah, good video. Thanks for the encouragement and yeah, I cut out grains and anything with added sugar for my normal eating pattern and I noticed I am not hungry all the time. If I go to a special event, a wedding or birthday yeah I live but then the next day I just go back to healthier eating habits.

[@terrywalker7115]

Thanks for all the helpful information. I have tried a lot of your recipes and they all been good.

[@AutumnBates]

I'm so happy to hear you're enjoying the recipes and that you found the info helpful, Terry!

[@AdventuresAreOutThere]

Great video as always, aww Sage made a quick appearance :) LOL no vampires visiting anytime soon, lol love it. I love garlic so much as well, ahhh smells so good. Have a blessed day Autumn and fam!! xoxo Melissa

[@rachell4417]

Really enjoy your videos

[@ladymomo6234]

I’ve been obsessed with making your pancakes lately! I’ve been adding one tablespoon of unflavored beef gelatin to mine to add ten more grams of protein and more nutritional value ☺️

[@user-hd8ky2lz1u]

I love your “what you eat in a day”!

[@kendrarutledge3927]

Could you start adding examples for babies and toddlers? I have a granddaughter that is 1 and she is sick way more than she should be. I would love to hear some of your thoughts and what you plan to feed your daughter.

[@lmddavis7748]

Those pancakes sound so yummy!

[@tcedeno8820]

Omg the lemon zest adds such an amazing flavor Autumn I want to thenk you for introducing me to clean high protein eating and wotj recepies that are sooooooo good and keep me full for hours Every other time I dieted I ate food with no flavor and so restricting Now with your recepies I eat food that has helped me lose 40 lbs so far and with food that taste so good A BIG BIG THANK YOU ❤

[@CeeCee-cx6ks]

It might be helpful for some if you explain the difference between simple sugar and complex sugars. Simple vs. complex carbs, to be more specific. I say this because you are eating foods with sugars - potatoes, veg, oats, even the cottage cheese has sugar and will raise everyone's insulin. (maybe you have a video about this already?)

[@smartin5534]

Those protein pancakes look incredible. It's funny you added bee pollen, I was just going to research the ethics of bee pollen. I don't know much about it. Thanks for the video!

[@cassandrahilker2199]

I usually don't eat much sugar, but with today being the last day of school i had a couple treats. I feel like poo. Now i know why i go sugar free.

[@pammasters341]

Yes- teacher appreciation week has done me in. I feel gross bc of it-back on it today.

[@michellerichardson4200]

First, thank you so much for all the info you share; it has helped me tremendously! I have also had issues with coffee and have finally found that I can have a latte without the ill effects. I’ve also started using the Purity coffee. How do you make your latte? Do you use a specific espresso brand or the Purity coffee in some form? Thanks!

[@teri_p]

Amazing foods. ❤

[@smcb2202]

We need Thrive in Canada! 🇨🇦

[@jphoenix16]

We have naturamarket, no membership needed for influencers to push

[@sonjacarpenter9224]

I LOVE your recipes Autumn. They have helped me lose 25 pounds. Question…. I purchased the IF bundle last fall. Each season when you come out with another IF plan does it have different recipes? Just wanting to know before I purchase.

[@AutumnBates]

Hi Sonja! I'm so happy to be part of your IF journey! Whenever there is a Challenge, typically we will be using Programs from the Complete IF Bundle. However, there will be a new Summer Meal Plan released with new information and recipes that aren't found in the Bundle Programs. I'll be sharing more details about the release of the new meal plan soon! 🤓

[@victoriagreer5853]

Just wondering when your vanilla protein will restock. Love ur channel. Thanks

[@linalora3688]

Hi autumn happy Sunday What are your thoughts of paring the pancakes with scrambled eggs instead of yogurt ?

[@Nora-rose]

Can you please recommend a healthy option for coffee machine perhaps the one that you use?

[@joyce10309]

Amazing video! Love these! Autumn i have a question for you. Since last june i have been following your plan and lost 65lbs. 35 lbs more to go! I walk 50-60 min a day. In February i added in some upper body strength training 40 min 3x a week. I started with upper body and will add in core and lower body later bc i have such a bad lower back. I have found my self hungrier more often lately where before i was full all the time. Like stuffed lol I eat about 100g protein of completely protein a day ( meat, cottage cheese, cheese skyr and of course your protein powder yum!) I add in about 3 servings of fat per meal. I eat 3 meals a day and fast 16/8. Could the increased hunger mean i need to add in more protein or fats? I am not sure if the increase in hunger is from adding in the strength training or if its bc i need to add more fat into each meal since i have Lost a good amount of weight. What would you do if you were me?

[@usaroxx8085]

Squat university, here on YT, should do wonders for your lower back pain and strength training.

[@joyce10309]

@@usaroxx8085thank you so much for the recommendation! Ill definitely check them out!

[@kitkat9178]

Hello Autumn I really like your content it's great and very helpful 😊 is it possible to send your protein powder to Germany ? ❤

[@Dayspring77]

I can’t wait until your daughter starts eating foods too . I struggle with feeding my son and my husband and I because I’m diabetic and having to make meals with carbs for him. Excited to see what happened to your channel when she starts. Hoping for some recipes that can help us

[@gaurivasudevan2291]

Can you talk about alternatives to almond goods like Kamut puffs, Puffed millet etc. These are lower calorie and if they are ok toppings for yogurt bowls etc on a daily basis?

[@sarahrelka6304]

@autumnbates, can you give an example of what foods are in your 7 day detox plan? Thank you

[@AutumnBates]

Hi Sarah! I share the best detox foods in this video that you can check out here: kzbin.info6HB4Ux_mbYk?si=ycU25nibX6fpJ0Tc

[@laurie896]

I also love half and half in my coffee! Does that break my fast?

[@aleahwilliamson3680]

What if you can't eat dairy? What other options would there be?

[@ShellMM]

Autumn what can you eat out if you go to work and don't have time to make your own food?

[@ellianacox5859]

Is it bad to eat zero sugar sweets as well? Do they make your body think you are actually eating sugar? I have found some I really like, but I feel like they are probably not healthy

[@kileydelacruz4250]

Can you get refrigerated and frozen stuff from thrive market? Or is it more just pantry type stuff?

[@AutumnBates]

They have some refrigerated/frozen stuff! I've gotten my paleo style bread from there and that's stored in the freezer.

[@gailkarabell7381]

When will your protein powder be back in stock?

[@AutumnBates]

next week!! :)

[@TrinityMorrow]

Can we get the pesto recipe please

[@mamokamika4212]

Traditional pesto is a blend of fresh basil, garlic, pine nuts, extra-virgin olive oil, and Parmesan cheese. With a food processor, it comes together in just a few steps: Pulse the nuts, lemon juice, and garlic in the food processor until they're finely chopped.

[@AutumnBates]

Hi Trinity! You can find my go-to pesto recipe on page 125 of the Level Up Guide here: autumnellenutrition.shop/products/level-up-guide-phase-2

[@PopFizzPaperDani]

4:47 food content begins. Why it took halfway into the video? Idk, seems a bit much to ask people to sit thru when there are also YT ads.

[@AutumnBates]

Super important info in the beginning on what we need to consider as "sugar". I'd recommend you scroll back and review that, as there are a lot of different ways to view a "zero sugar" day.

[@cristywheelbarger2220]

What is your homemade pesto recipe?

[@mamokamika4212]

Traditional pesto is made with basil leaves, garlic, pine nuts, olive oil, salt, and Parmesan (or another type of hard Italian cheese, such as Pecorino).

[@ervinsmoviecorner8748]

Love this one!❤❤

[@Jennifr1966]

Autumn, I eat up to 2 eggs in the morning, a regular meal at supper. Other than that, coffee with 1 TBSP whole milk and loads of water (with a sprinkle of flavoring packet, just enough to make a flavor, no where near the serving size). I'm GAINING! My suppers always include non starchy vegetables and some sort of meat, often chicken, sometimes a ground beef patty w tossed salad. Am i eating too much? I only lost 30 pounds, but before this I was eating TERRIBLY - 3 meals a day, chips at night ice cream middle of night! I've tried to treat my Type 2 via food only, but my blood sugar is running pre-diabetic still. Could that be the problem - not taking metformin to control my sugar?

[@pauladeviveiros1448]

I’m shocked,…really shocked at how my cravings have STOPPED or at least I’m able to rise above them!! Since I’ve been eating +/- 100grams protein/day, I’m really shocked how it’s easier to make healthy food choices!! I can totally see how bad craves bad! How sugar just puts you in a spiral of bad choices! Thank you, Autumn for showing the ease of this lifestyle!! I’m making it!! ❤️😮‍💨🥹

[@AutumnBates]

That's amazing Paula! I'm so happy to hear you're no longer having sugar cravings! Increasing satiety with protein is such a huge help!

[@elizabethgracefashion]

I really want to try your protein powder but it’s still out of stock 😩

[@arlenesolis024]

How can you avoid sugar where 90% of food have some form of sugar? Don’t get me wrong I love all your advice and amazing knowledge, but for me I tried to lower my sugar intake but I tend to go over a set limit. Between veggies and fruits which I am focusing on eating. I appreciate your help trust me I have been following your advice and I have gotten positive results as well.

[@AutumnBates]

I address this in the beginning of the video - it's not about removing sugar in ALL forms, rather the forms that have a big impact on blood sugar levels. I have a glycemic load blog post with the details that I think you'll find helpful here: www.autumnellenutrition.com/post/your-complete-glycemic-load-food-list-what-to-eat-meal-examples

[@arlenesolis024]

@@AutumnBates thank you for the list and yes I did see you addressed it. It can be a bit frustrating so I apologize for my ranting. I am going to read your suggested list and I hope 🤞🏼 it can help me.

[@arlenesolis024]

@@AutumnBates it wasn’t a reflection of your were referring on the blog but it that must foods has some form of sugar added or natural that can be challenging. Thank you again for sharing great advice

[@EE-hi4re]

Can you please upload a traveler's video of what to pack to prevent food poisoning or stomach upset when traveling to various parts of Asia. And what to take if you do end up getting stomach issues. Any other travel tips w/respect to health would be helpful. Thank you.

[@StephanieGrealis]

Nutritionist 🙋🏼‍♀️ You cannot prevent food poisoning. Also, once diagnosed with food poisoning, the illness could be from anything you ate up to 6 weeks prior.

[@EE-hi4re]

@StephanieGrealis Thanks. What about measures to reduce the effects of stomach issues while there? Such as: rehydration tablets, anti-diarrhea meds, anti-nausea, and charcoal tablets? And another topic - how about sleep aids for the flight? What type of vitamin c for the prevention of colds? Thanks!

[@StephanieGrealis]

@@EE-hi4re hydration is key! I would definitely carry some sort of rehydration measure, whether it’s tablets or packets like LMNT or liquid IV. I carry these on me always. I would suggest anti nausea and anti diarrheal as well. In terms of anti diarrheal, be careful of use. Sometimes it does more good to just get it out instead of keeping the nasty inside. Sorry I cannot read your comment while I reply, so I’m trying to go off memory… Vitamin C. Vitamin C only has a positive impact on amount of time ill if and only if you take it regularly (daily) and even then it shortens a cold by maybe an hour studies have shown. Personally, I wouldn’t waste money on those supplements unless you are lacking in those areas of your diet. Oh! And sleep aids…most people find melatonin helpful to correct jet lag. Magnesium also promotes the body’s production of melatonin.

[@EE-hi4re]

@StephanieGrealis Thanks! I think I'll try taking magnesium about an hour prior to the flight. I always take LMNT, so I'll pack that. I'm considering taking things I never eat (ginger chews, saltines) just in case my stomach is that upset. I can't stand feeling nauseous. I wish it was practical enough to pack Gingerale (even though I NEVER drink soda!) because many countries don't carry fizzy ginger drinks and I'm usually desperate for even just a sip of it when I'm nauseous.

[@StephanieGrealis]

@@EE-hi4re it sounds like you’ve thought of everything! And right, I hate being nauseous!!! Too bad they can’t make a ginger ale tablet you add to water or something. Ginger chews is a good idea though! Here’s another personal suggestion…Hibiclens. You can buy it at Walmart, Target, etc. it’s what hospitals use as an anti microbial surgical scrub. You can Google it more, but it should help protect you from germs on the flights, airports, etc. I even shower with it because I’m immune compromised. I hope you have a wonderful trip and I hope everyone stays healthy!

[@SlumberandBloom]

Random question but is it common to pack on 10lbs in a few weeks while increasing protein intake?! I’m beside myself. 😢

[@StephanieGrealis]

Some people actually gain weight from increasing protein intake. I’m one of those people. High protein diets aren’t “the diet” for everyone for weight loss.

[@smcb2202]

Doesn’t have all the same products. I’m always looking for the noodles they have

[@laurame4301]

I'm saying a rosary for Russel. 😆

[@user-sq9cl3fj3v]

What did she sprinkle on lemon pancakes

[@christinewerner6207]

On the top you mean? I think she said it was bee pollen around 6:53

[@mamokamika4212]

Bee pollen

[@juliannadickinson1853]

looking forward for the summer meal plan when is it out

[@lpg8518]

Aww baby looks like a little superman baby with his dark hair and swept little bangs.

[@StephanieGrealis]

It’s a girl

[@elizabethwalline6042]

?Your protein powder has zero added sugar but it uses Monk fruit. Does that mean if I add pure Monk fruit to my coffee it isn’t consider an added sugar?

[@StephanieGrealis]

Monk fruit is considered a sweetener

[@Loveliesbleedingdie]

I’m so annoyed at the constant use of protein powders

[@rosemoore473]

❤️❤️❤️❤️

[@havana2banana]

Starts about 5 minutes in with what she eats . Protein pancakes. Look very nice.

[@patriciainverso2800]

Love your channel but I think if you plated your recipes a little nicer they would be more appetizing.

[@mariad1151]

Autumn: Gotta say you're a little too thin, babydoll. I remember you before you had your little one, & I dont think you were so thin. Be careful❤

[@rridafitness2340]

🔥💪💪🏽🔥🌿🏅🏆👍🏽🌹👍

[@Guineakittybear]

I wouldn’t follow this exactly, coming from someone who clearly doesn’t try to gain muscle which is as important as losing fat

[@AutumnBates]

I talk a LOT about the importance of muscle/strength training and emphasize this in all of my videos. You can check out some of my other videos for the details.

[@roseannagross5094]

cute baby

[@SuzanaRoth]

To all of you bitching about people commenting on her speed...STOP!! The only one who should be addressing these comments, is Autumn herself. She has not said anything so far. Unless there are comments being made outside of Facebook regulations, don't worry about it!! It's getting pathetic, it's freedom of speech, and what affects one person doesn't affect another.

[@Rigbycat123]

I’m getting depressed Miss Autumn. I was literally born gagging on veggies before I even knew what they are. To the point my Mum wondered if I should see a Dr. But then Dad reminded her I happily ate meat. This started at 6 months of age apparently. Turns out what I have is a ‘thing’ I’m not fussy. I’m a super taster so literally all veggies tasted like dirt & all fruit tastes ridiculously sour. Plus throw in some sensory stuff about not coping with the texture of some foods. Eg cannot put corn or peas in my mouth 🤮Sadly my youngest son has it, and my niece. All getting into tears & lots of dinner tables threats and arguments. It’s horrible. I grew up on meat, gravy & potato. As an adult I’m loads better but I’m really struggling here. Skyr for eg. God it’s sour! Haha & stink! Watching you shovel it in makes me cringe 🤢lol I keep falling off the good food wagon because I’m really struggling with the food, not getting enough protein. Help!!!

[@Judykag]

I listen to many of your videos. Tried to follow. Got completely sick. Cannot do this. I am older admitting that. I also am concerned you may be hyper focused on what you eat. Be careful and reassess where you need.

[@ringerheringa3052]

Could you please talk a little faster?

[@adeyosola414]

😄😄😄 I usually watch my videos at 2× speeds. (ADHD things 😉) I was actually watching at a 1.75x speed when I clicked on this video because the lady in the video I watched before hers was also a fast talker but not nearly as fast as she is. I quickly noticed that she was super fast and put it at 1.5x then later at the normal speed.😄 The speed at which she talks is equivalent to the listening to other people speak at the 2x speed. I actually talk as fast as she does but I'm not as nearly as articulate.😄

[@Sofia-bd3ej]

Slow down

[@stacie801]

Change the speed to slower

[@StephanieGrealis]

Nutritionist 🙋🏼‍♀️ and you SHOULD have said no ADDED sugar. There’s natural sugars in food, like blueberries. Unsubscribing because I’m tired of correcting you.

[@joyce10309]

She said added sugar multiple times

[@StephanieGrealis]

@@joyce10309 I didn’t bother watching this video. Therefore, the title is completely misleading. I’m guessing this was done on purpose for people to click on the video and watch to learn how to eat with “*no sugar*”

[@joyce10309]

⁠@@StephanieGrealis I’m sorry to hear you didn’t get a chance to watch it. Everyone is entitled to their own opinion-but i i absolutly love her vidoes and information. Ive lost about 65lbs in the last 11 months since i started following her plan and think she is amazing. She is very knowledgable and smart and the real deal.

[@hauntingechoes]

She DID state that in the beginning of the video and very clearly. : P

[@StephanieGrealis]

@@hauntingechoes that’s all fine and dandy, but I didn’t watch the video. The title is click bait. I know very well she wasn’t eating a zero sugar diet, so I didn’t fall for the scam and watch the video. I’m a nutritionist myself. I am against the fact that she lied in the title. I’m surprised anyone would want to follow someone who uses some tricks and antics to get views.

[@merakidancecompany]

Talking slower in your videos would be so helpful❤

[@DavidHRolex]

Put on .75 speed

[@MsRight-sb5ds]

@@DavidHRolexshe’s one of the few people I follow where I don’t need to set the speed to 1.25x!

[@mariabarbaramarquez4698]

Is English not your first language? If that’s the case then that could be the reason why you and others think she speaks too fast. I don’t think she speaks fast at all.

[@CrystallyLavender]

Why do you need to talk so super fast all the time? Can you just talk at a normal speed? It’s just very odd, that’s all.

[@bethy789]

I like how quickly she speaks. Keeps the videos shorter! But you can slow it down if it is too fast for you.

[@TheNutmegStitcher]

​@@bethy789 You can set the video to .9.

[@mariabarbaramarquez4698]

She doesn’t speak fast, I understand that English may not be everyone’s first language so it’s harder to understand

[@tatercakes29]

Tap the little cog in the upper right corner and change the Playback Speed 😊 I'm listening to her at 1.5x because my brain is too impatient for her speech cadence, but I know it's a "me" issue. The playback speed can be slowed down to 0.25x

[@stacie801]

Can’t you listen at normal speed? If not, KZbin has a setting to slow the video down. Or learn from someone that talks slower

[@peeweenpatch]

Oats (fibre) definitely fills me up much more than eggs (protein). If you need three eggs to fill you up, then i hardly think it’s more filling than 1/2 cup rolled oats… Plus oats have no cholesterol.