Are You Cutting Out Sugar From Your Diet To Lose Weight? That's A Shame...

Are you cutting sugar from your diet to lose weight?  

Every fitness article you read and every nutritional related news report these days seems to demonise sugar.  

Instilled with fear, we're quick to cut it out of our diets completely before that sweet sugary goodness parks itself on our arse.

Look, there's no doubt excess sugar consumption can lead to a whole host of chronic problems [1] BUT do we really need to cut it from our diet altogether?

No, we don't, and here's why...

That's me, 3 years ago.  I guess you could call me a "sugar cutter".  I believed ALL sugar should be eliminated from the diet.

I preached all carbs should be eaten before 6pm and to enjoy one "cheat meal" per week.   I followed a strict meal plan that only allowed me a small list of foods.  Sugar was not on that list (except for my Saturday cheat meal). How hardcore was I?  

I wouldn't touch any thing in the form of sugar from fruit to lollies in fear of getting fat. I was clean eating and proud of it. I would read every fitness article from the most famous athletes, and apply it to myself because if it worked for them, it must work for me right?

The Restrictive Mindset

If you've ever been on a diet before, you'll know the more you cut certain foods out of the diet, the more you want them.  You try so hard to stick to the diet, thinking you're doing amazing only to eventually cave in leading to a food fest followed by guilt, anxiety and disappointment.

You feel like all results are lost and all that effort you put in to eating 'clean' has gone to waste.  Hey, I know how that feels, I've been there.  

Studies prove these behaviours are related to strict diet guidelines such as cutting out sugar.  In fact, restriction on certain food groups can lead to long term overeating and weight gain [2].  That's exactly where I was at in that picture above.  I was a restrictive eater! Can you relate?

Why you don't need to cut sugar to get skinny...

What is the deciding factor (besides medically diagnosed conditions) that causes us to lose, gain or maintain our weight? The calories coming in to your body through food, versus the energy  being expended through exercise, general day to day activity and every day living.  

In simpler terms, calories IN vs calories OUT. 

This study researched the metabolic and behavioural effects of a high sugar diet during weight loss.  They wanted to find out if there was any difference in weight loss between a high fat/low sugar diet and a high sugar/low fat diet. Calorie intake between groups were kept the same.  

The findings?  

"Results showed that a high sucrose content in a hypoenergetic, low-fat diet did not adversely affect weight loss, metabolism, plasma lipids, or emotional affect".

What this means for you?

It means you don't need to cut sugar completely out of your diet if you want to lose weight.  As long as you're in a calorie deficit, you will lose weight.

I had ice cream before this photo was taken....

Are you cutting sugar out of your diet to lose weight? That's a shame...

Fast forward to now, I'll happily admit I eat chocolate ice cream on a daily basis.

I consume Coco Pops when I feel like it and I'm not afraid to smash a Yoghurtland every now and then.  

(If you've never been to Yoghurtland, you're missing out).  That place is heaven.  

​How do I consume these foods and maintain a body fat percentage of 10% year round?  I've learnt moderation and balance. 

Read: The 4 Most Important Keys to Successful Fat Loss

I teach my clients how to change their daily nutritional habits to set them up for long term success.  They are never "on" or "off" their program.  I educate them on how they can fit their favourite foods in their daily calorie budget by avoiding the restrictive mindset I outlined above.  Even merely keeping a food diary has been proven to substantially help you lose weight![3]

​Man I love science!

​Read: The Six Fat Loss Essentials You MUST Try!

Julia didn't cut out any sugar during her progress photos. There was no restriction and certainly no weight re-bound!

What should you do from here?

Look, ultimately I highly recommend you find what fits your lifestyle the best.  

Although I don't recommend cutting sugar completely from your diet, if you find it's easier to go without and it works for you then that's fine!  However, if you enjoy sugary treats like me, and want some flexibility in your eating, please know it will NOT harm your results.  

Now, lets be clear, I'm not encouraging you to go over the top and 'eat all the sugars' because it's okay.  Reality is, excess sugar does have harmful effects on the body, just not to the point where it must be cut out completely!  

The bottom line is you won't lose weight by cutting out sugar altogether, you'll lose weight by simply decreasing your calorie intake over a period of time. 

Have further questions? I want to hear them. Head over to the exclusive Facebook Group and join the discussion!

Contact me HERE for enquires about joining the D'Arcy Online Coaching Team and click HERE to download my FREE E-Book "The 15 Must-Avoid Fat Loss LIES"  

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Aidan D'Arcy - Personal Trainer in Frenchs Forest

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References:
1. http://www.ncbi.nlm.nih.gov/pubmed/23594708
2. http://www.ncbi.nlm.nih.gov/pubmed/10336790
3. http://www.ncbi.nlm.nih.gov/pubmed/18617080?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum​