Let’s be clear about that question… Is sugar the enemy for FAT loss?
Well, not entirely. Research has shown that people following a low sugar diet still struggle to lose weight or are even gaining weight. The participants in one particualr study focussed on reducing sugars. They successfully reduced their sugar intake but did not lose weight because they didn’t eat less total calories. And for weight loss to occur, we must be in a caloric deficit.
That being said, as a general guideline; limiting added sugars is a great recommendation.
If we are trying to reduce our calorie intake whilst staying full and satisfied, then we should aim to reduce the calories we eat from nutrient poor foods which don’t help us feel full; added sugars certainly qualifies for this category!
If aiming to reduce our weight, and therefore our calorie intake; our first focus should be on limiting drinks containing calories, particularly sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks as these are the largest source of sugars in the Australian diet. These types of drinks add significant calories without adding to our satiety; our fullness or satisfaction.
We don’t have these drinks and compensate by eating less at other meals, we just drink these on top of our food intake, causing us to consume calories above our needs which leads to weight gain.
After we have focussed on liquids and sources of calories that we are drinking, then aiming to limit our energy-dense, nutrient poor indulgence foods (e.g. confectionery, cakes and biscuits) should be the subsequent focus.
If you are putting all your effort towards eliminating all sugars and you are not happy, not moving towards your goal and not finding the process sustainable; consider switching your mindset from “eliminating all sugar” to “limiting added sugars”. You may end up eating more filling foods, therefore reducing the amount of calories you eat, without needing to count calories.
