Do you need to cut out sugar to lose weight? The Truth.

In the world of weight loss myths, people seem to believe that you need to cut out sugar to lose weight. But is that true? Is it really impossible to shed the extra pounds or kilos while still enjoying a sugary snack here and there? Let’s find out. If you would like to skip the reading and jump straight to my YouTube video on the same, you can use the link below:

Must You Cut Out Sugar To Lose Weight?

Like I do with my YouTube videos, I will break this topic down into several sections so we can get to the heart of this matter.

Understanding Sugar.

Before I get into why people cut out sugar to lose weight, it is important that I walk you through the different types of sugar. After all, what you get in a crumble cookie is not what you will get in a banana. So, what differentiates sugars?

I could get all technical and start talking about sucrose, fructose, and the like. But instead, I will keep it simple by breaking sugar down into two main categories:

Category 1: Natural sugar.

Whole foods naturally contain sugars. For example, in milk, you find lactose, which is a type of sugar. And in fruits, you get fructose. When we talk of natural sugars, we refer to these kinds of sugars that already exist in whole foods. The reason that most doctors and nutritionists advocate for these sugars is that they do not exist alone. Instead, because they are in whole foods, you also get to consume fiber and micronutrients when you eat these foods. That way, you get a health boost, and you feel quite full for a long time.

Category 2: Refined sugar.

This kind of sugar has been processed to a certain degree, and this results in the loss of fiber as well as micronutrients. As such, when you eat this kind of sugar, not only do you get a sugar rush, but you also do not end up feeling full for long. What’s more, it does little to boost your health as it has been stripped of fiber and other nutrients. Examples of such sugar include powdered sugar and high fructose corn syrup.

But What About Added Sugar?

You have likely heard people say that added sugar is bad for you and that there is a limit to how much of it you can have per day. But does this refer to refined or natural sugar? Well, the answer is both! The term added sugar refers to the act of adding sugar to a food. So, even if you are adding honey to your coffee, it counts as added sugar.

Why Do People Cut Out Sugar to Lose Weight?

Now that we understand what sugar is and is not, why do people cut out sugar to lose weight?

1.      Overgeneralization over Calorie Counts.

Studies have often shown that a high sugar intake is associated with obesity and related conditions. Based on these findings, people have often thought that eating sugar will make them gain weight. But what they fail to realize is that weight gain is a calories game.

You see, whether or not you eat refined or added sugar, you consume calories. And if these calories are contributing to a calorie surplus, then you will gain weight. At the same time, if your sugar intake, combined with all other foods in your diet, keeps you at maintenance or in a calorie deficit, then you will maintain or lose weight, respectively. That is why some people seem to live off of sugar alone and yet do not gain weight, while others cut out sugar to lose weight and either maintain their current weight or gain more.

So, at the end of the day, your sugar intake or lack thereof will only affect your weight if it is changing your current caloric intake.

2.      Absolutism versus Moderation.

When I posted my YouTube video on why people cut out sugar to lose weight, I included various creators who had no sugar challenges, which eliminated a wide range of foods. And this was not surprising because, as we all know, the diet industry thrives on these black and white rules.

But as studies have shown, and coming from someone who has lost weight and kept it off for years, you can literally have your cake and eat it. In fact, studies have shown that when people include sugar in their diet, they are able to lose weight because they do not feel so restricted that they go on binges. So, yes, there is room for the occasional indulgent snack even as you work on losing or maintaining your weight.

3.      Marketing.

We cannot talk about why people cut out sugar to lose weight without talking about the hype on no-sugar diets. You see, many wellness influencers love posting about their no-sugar challenges and results. And while they often offer this advice for free, they often have something to gain from it. Their gains could be followers, leads for their new workout or dieting programs, and so on. But what their audiences see are these relatable and amazing transformations that convince them that sugar is the enemy of the perfect waistline. And so, they cut it out.

Do You Need to Cut Out Sugar to Lose Weight?

As I have said and as studies have reiterated over the years, when it comes to sugar, it is a calories game. So, as long as you are eating within your TDEE or in a deficit, then you need not worry about sugar. However, it is also important to note that weight loss and management are not just about the number on the scale.

Your health matters, too, and it is important to look at the big picture. You need a wide range of nutrients to meet your daily needs, such that even if you were to cut out sugar and failed to eat a varied diet, your health would suffer. In the same way, if you keep eating sugar, your health can suffer even if you are not gaining weight.

So, what should you do?

Control your portions.

I know that some people hate the idea of portion control and think of it as a restriction. But the truth is that life requires us to be moderate, as too much of a good thing can indeed be poison. So, instead of going no sugar and gazing at ice creams and candies all day, limit your serving sizes. E.g., you can have a serving of dessert every day while dedicating the rest of the day to healthy foods.

Eat more nutrient-dense foods.

Your overall diet does not just affect your weight but also your health. It is, therefore, important to build your meals alongside a rainbow of vegetables, whole grains, and high-quality protein. Not only do these foods improve your health, but they also increase your satiety, which helps you avoid sugar cravings.

Choose a sustainable path.

Do you think people on the no sugar diets are still on them now that the year is inching its way to the middle? It is highly unlikely because these elimination diets are often unsustainable. The best diet, as cliché as this may sound, is the one that you can follow forever. Scratch that – it is a lifestyle you can adopt easily. So, find ways to incorporate sugar into your life as you work on other aspects of your well-being, such as sleep, stress management, relationships, exercise, and more. All these things affect your health and your weight, and if you find the right combo for you, then you can live a healthy life.

And with these three key tips, you can build a lifestyle that supports your weight goals and overall health.

Become Better in 90.

You do not need to cut out sugar to lose weight. What’s more, losing weight can be quite practical and sustainable if you do it right. To learn more about how you can do this with professional help, I invite you to check out my Better in 90 Program, which was designed to help women lose weight and keep it off. I am off to bake banana bread! Until my next post, stay safe and enjoy your treats.