Do You Need to Cut Out Sugar to Get Lean?

Short answer: No. Long answer: Let’s unpack the BS, the science, and the real reason people stay stuck thinking sugar is the devil.

“Sugar Makes You Fat” – Is It True?

Enjoy your favorite treats while working towards your fitness goals; cutting out sugar isn't a necessity for getting lean.

Here’s what most people think:

“I want to lose fat, so I need to cut out sugar completely. No chocolate, no fruit, no dessert. Ever.”

But here’s the reality:

You don’t need to cut out sugar. You need to understand energy balance.

Sugar is just a type of carbohydrate. And carbs — yes, including sugar — get broken down into glucose, which your body uses as fuel. What determines fat loss isn’t whether you eat sugar or not…It’s whether you're in a calorie deficit over time.

Science Breakdown: What Actually Causes Fat Gain?

Fat gain happens when you consistently eat more calories than your body needs — aka a calorie surplus. That’s it. Not because you had a jellybean. Not because you “spiked insulin.”The real villain? Chronic overconsumption — often combined with under-activity.

Let’s bust the main myth:

Myth: "Sugar spikes insulin and insulin stops fat burning, so sugar = fat gain."✅ Truth: Yes, insulin does inhibit lipolysis (fat breakdown) temporarily, but this is part of normal metabolism. You spike insulin even when you eat chicken breast (not just sugar). What matters is overall energy intake across 24 hours, not moment-to-moment spikes.

📚 A 2012 meta-analysis published in Food and Nutrition Research concluded:

"Sugar, in itself, is not uniquely fattening when calories are controlled."(Raben et al., 2012)

Sugar vs Other Carbs — Is It Worse?

Sugar is a simple carb. That means it digests faster and can cause a sharper rise in blood glucose. But does that make it bad? Not necessarily.

In fact, some people benefit from having simple carbs before or after training for quick energy or recovery. Personally, I will always have carbs before training, even while in prep for bodybuilding and getting shredded. Remember, food is fuel. It's just your sht mindest that is the issue. And fruit—yes, that naturally contains sugar—also provides fiber, antioxidants, vitamins, and minerals. Try finding those in a rice cake.

Even studies comparing high-sugar vs low-sugar diets with the same total calories show no difference in fat loss outcomes.

📚 (Surwit et al., 1997 - high-sugar vs low-sugar diets with equal calories = same fat loss)

So What Should You Actually Focus On to Get Lean?

A vibrant assortment of healthy food choices, including fresh salmon, leafy greens, assorted fruits, and nuts, promotes a balanced and nutritious diet.

Instead of cutting out sugar and feeling like you’re constantly failing, do this:

1. Control Calories

Fat loss only happens in a calorie deficit. Whether those calories come from sushi, broccoli, or chocolate doesn’t matter as much as the total amount.

Pro tip: Use apps like MyFitnessPal or MacroFactor to track for awareness. You don’t have to track forever — but knowing your intake can be a game-changer.

2. Prioritise Protein

Protein helps:

• Maintain muscle mass in a deficit

• Boost satiety (you feel fuller)

• Increase the thermic effect of food (TEF)Protein = more calories burned during digestion compared to carbs/fats.

Aim for 1.6–2.2g of protein per kg of body weight per day (Phillips et al., 2017).

3. Base Your Meals on Whole Foods

80–90% of your intake should come from:

• Lean proteins

• Wholegrains

• Fruit and veg

• Healthy fats

Why? These foods regulate appetite, help with blood sugar control, and support overall health. But they also leave room for…

4. Enjoy Treats in Moderation

Yes, even chocolate, ice cream, and wine.If you restrict it all, you’ll likely binge later.It’s not about “never having sugar” — it’s about learning to budget it into your day like you would your finances.

The All-Or-Nothing Trap

This is where most people go wrong:

They cut out sugar completely, nail it for a week or two, then have one Tim Tam and say:

“Stuff it. I’ve ruined everything. May as well eat the whole pack.”

That’s all-or-nothing thinking. And it kills long-term success.

"It’s like backing into a lamppost and cracking your tail light… then deciding, ‘Well, I’ve already wrecked it — may as well drive the whole car into a wall.’”

Sounds ridiculous, right? But that’s exactly what people do with food when they mess up one meal and throw the whole day away.

Instead, focus on consistency, not perfection. It’s better to be 80% on point for 6-12 months than 100% strict for 3 weeks followed by a blowout.

“Sustainability beats intensity. Always.”

The Bottom Line

Look, unless you are a bodybuilder in prep, then you don’t need to cut out sugar to get lean. You need to:

• Be in a calorie deficit ✅

• Lift weights and move your body ✅

• Prioritise whole foods and protein ✅

• Enjoy your fave treats in balance ✅

That’s how real results happen. And more importantly — it’s how you actually keep them.

Bonus Reading (for the nerds like me):

• Raben A, et al. (2012). Sugar and health: is there still a need for debate? Food & Nutrition Research.

• Surwit RS, et al. (1997). Metabolic effects of diets high in sucrose vs artificial sweeteners. Am J Clin Nutr.

• Hall KD, et al. (2011). Calories, not sugar or insulin, control body fatness. The Lancet.

• Phillips SM, et al. (2017). Dietary protein for athletes: from requirements to metabolic advantage.