The way I lost weight

[Gem]

I'm all for reducing refined and added sugar, but for different reasons.

If you burn off more calories than you consume, you lose weight, but one needs protein to maintain muscle, so you lose fat - not muscle.

Calories come from protein, fat and carbs (sugar is carbs).

If you get too many calories from carbs, which is a problem with 'added sugars', it's harder to get adequate protein while still remaining in a calorie deficit.

Sugar also gets a bad rap, because added fat presents the same issue without being 'blamed', and the really tasty foods are usually high in both sugar (carbs) and fat.

The way to lose weight is consume fewer calories than you burn, but make sure you get a lot of protein (have some protein with every meal). That protein intake will automatically define your limits of carb (sugar) and fat. Protein also makes you feel fuller, so you don't eat so much.

The reason you lose weight when you cut out sugar is you consume fewer calories, but if you don't buffer up protein you lose a lot of muscle as well as fat - so the important thing is protein.

More protein, less fat and carbs.