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You Don't Have to Cut Out Sugar to Drop Fat, Here's Why

Updated: Nov 22, 2022

I know your type… You’re just like me.

You love sweets just like I do.

What if I told you there is a way to have the best of both worlds, to an extent, and still lose fat?

Bullshit right? Read on.

Counting macros – the most misunderstood dieting technique – praised by some, and hated by others.

The truth is that macro dieting has been around for a very long time and is utilized in just about every method of dieting there is today.

You could take every dieting method advocate and every single one would argue over why their diet is the BEST diet ever and how they have lost xx pounds using it.

"NEWS FLASH: Any diet will work, and no matter the bells and whistles, they all must abide by a macro range."

You can still get fat using:

  • Paleo

  • Carb Back-Loading

  • Intermittent Fasting

  • Atkins

  • Whole food ‘Clean Eating’ (Whole 30) or the Classic Bro Diet

If your macros are not accounted for on ANY diet you will never know what’s working and what isn’t.

I am not saying these diets don’t work! Any diet you can adhere to the best, long term, is the right diet for you!

But don’t think for a second that you can shovel a bunch of food in your mouth in the name of a particular “diet” and not gain fat.

So, what separates simple macro counting and the traditional diets of today?

The bad guys will lead you to believe that you MUST eat certain foods to achieve the body you are looking for. They store those magic foods in the same place you find unicorns and elves by the way.

Or (the best one I have heard) that you must NEVER eat sugar or carbs to lose fat.

Sugar does have its down-sides, but they are not the down-sides most will have you believe, and carbs are not bad unless you are told specifically by a healthcare provider to avoid them. Even in most of those cases, there is a work-around.


I’m sure you hate donuts…

I know I do… NOT. Honestly, if I was stuck on an island with only one food source for the rest of my life, it would probably be donuts.

But wait bro, sugar and stuff… you trying to die early!?!

The major reason sugar gets such a bad rap is because it does not fill you up when it’s your primary carb source, which leads to you overeating in massive quantities.

More Sugar = More Carbohydrates = More Calories = Overage In Calories = More FAT GAIN!

When your body is hungry and needs fuel, it does not care what you eat (unless you are missing key micronutrients), all it cares about is how fast you can get the food in.

Thus, most opt for the cheap, sugar-based foods that never fill them up but add A LOT of calories to their diet.

For those of us that can’t control the amount of sugar-based carbs we eat, I’d say cutting them out as much as possible is a great option. Like, just don’t keep it in the house.

For others who can control it, having cookies in their diet or some sugary snack isn’t going to prohibit fat loss one bit. I will stress this again… the ONLY time fat loss will be prohibited is when you can’t control yourself and find yourself eating the entire box of cookies.

Remember, macros reign king here, and ensuring you are not going over your personal calorie/macro range will always deliver the results you are aiming for. Assuming you are in a caloric deficit.

Honestly, 90% of the information you hear in your local gym is just regurgitated hear-say. It is regurgitated by old-school lifters that lived in an era where science had not caught up to understanding the human body.

Even to this day, we do not completely understand the human body. Throughout history we have looked for something to blame for our dieting pitfalls, leading us to:

  • Low-Fat

  • No-Carbs

  • No-Sugar

  • No-Grains

  • No-Meat

I know the macro haters are about to pull out their keyboards and go to town right about now so let me clarify…

Do keep good healthy foods in your diet for overall body health, but that does not mean that from time-to-time you can’t enjoy yourself with a cookie or two on the side.

Truth be told, I eat cookies on the regular, even throughout my entire competition preps, and never EVER have had an issue with losing fat and getting into better shape.

I even use these techniques with my clients and the results are amazing 100% of the time with those who follow it and hit the macros/fiber provided.

I try to eat healthy, but I don’t stress myself out over it every single meal!

Relax, have a cookie… If It Fits Your Macros and you will get results IF you are in a caloric deficit.

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