Can You Have Sugar and Carbs and Still Lose Weight?

Last Updated on December 2, 2022 by Michael Brockbank

Processed sugar and certain carbs can do quite a bit to damage your diet plans. But do you really need to cut all of them out while still trying to lose weight? As controversial as it may sound, no. However, that answer comes with a huge asterisk.

First of all, everyone’s metabolism is different. While some people can process sugar with no problem, others have far more difficulty.

Not to mention how genetics plays a prominent role in health and fitness.

Case in point, people who have a family history of various cancers are likely to develop them as well. This is all thanks to genetic makeup, for the most part.

Humans Need Sugar and Carbs to Survive

Some of the best-tasting foods are made with sugar. This is among the many reasons why a large portion of Americans are overweight or obese. Well, that and the convenience of having processed foods quickly accessible.

Still, it’s pretty easy to pack on the pounds during the holiday season. I know I’m a sucker for things like divinity, peppermint bark, and various chocolate snacks.

Overall, though, humans need sugar to survive. It’s the quantity that is consumed that poses the biggest issue.

Our bodies convert sugar into glucose, which is then used by the muscles for energy and is one of the main nutrients for our brains. So, does that mean that without sugar, we’d become lethargic idiots? Absolutely not.

We can get glucose from a myriad of sources outside of C&H.

For example, fructose (fruit sugars) is converted the same as granular goodness from a bakery. This means humans can get viable amounts of glucose from things like apples, blueberries, and even red bell peppers.

In fact, there are a lot of foods high in fructose that help our bodies maintain themselves.

Nonetheless, I do love me a Reese’s Peanut Butter Tree during the holidays. In this case, it’s all about sucrose. But eating one isn’t going to throw my diet, nor my health, into hawk.

Unfortunately, too much of a good thing can lead to a myriad of health problems, such as diabetes, high blood pressure, liver disease, and even damage the retina. But in most of these cases, it’s prolonged exposure to sugar that does the real damage.

How I Still Lose Weight While Eating Any Sugar I Want

Holiday Sweets

There are a lot of diet plans out there, some of which cut sugar out by quite a bit. But some of these diets aren’t necessarily conducive to good, overall health.

Remember, humans use sugar and carbs to survive.

In my case, I’m able to still snack on whatever sweet goodies I want and still lose weight without the other health complications. It’s not all centered around my genetics as I also have a regimen that “allows” such snacks.

Proper Portion Sizes

First of all, I always use proper portion sizes, or variations thereof, when eating in general. For instance, two Oreo cookies are a proper portion size, not two rows of them.

One of the primary reasons why so many people are overweight is because of overeating. When you’re consuming more than what your body will utilize, it’ll start collecting as fat stores to be used by the body at a later date.

This is why the Keto diet is so effective for many people. They’re essentially training their bodies to use those fat stores instead of generating new glucose.

Unfortunately, too many people don’t use those fat stores before overeating yet again.

I monitor the number of calories I eat throughout any given day and then work to make sure I’m in a caloric deficit according to the Fitbit calorie burn data.

This is how I lost the first 80 pounds and why I have been able to keep it off.

Healthy Alternative Additions Every Day

I don’t just have sugary goodness all day. In fact, I try to make sure I have healthier alternatives. For example, I love the nut and cheese trays from Costco, turkey jerky, and hard-boiled eggs.

For me, it’s all about balance and moderation. I can still have the tasty stuff as long as I keep it logical.

In other words, I’m not just eating sugar all day long. I make sure that I have things like greens and proteins. One of my favorite meals is grilled chicken on top of a bed of raw baby spinach and lettuce.

In fact, my grilled chicken salad is incredibly filling while having fewer carbs and calories than most chocolate bars on the market. And this is no small salad, mine you.

Yet, I do like to have a few sweets here and there.

Keeping the Carb Count Below 200g

I found that keeping the carb count below 200g helps me lose weight relatively easily without sacrificing a lot of the foods I enjoy. Of course, this is from a total carb count and not just in sugar.

For instance, ravioli for lunch would decrease how many sweets I can have later because the carbohydrates are too high. So, it’s kind of a trade for one delicious food for another.

Why do I keep the carb intake so high? Because I am currently active enough to burn through most of it relatively easily.

Keeping Active

I found that keeping physically active gives me the ability to snack on virtually anything I want. Of course, only if it’s in moderation. If I eat 2,000 calories worth of cupcakes but only exercise enough to burn off 360 calories, that’s not going to cut it.

Remember, most of losing weight is keeping yourself in a caloric deficit while choosing healthier foods. Even something as simple as walking to burn off 140 calories makes a difference when you want that serving of Anthon Berg chocolate liquors.

A good example of this is how I lost 20 pounds within a month and a half by walking if I wanted something more to eat. So, if I wanted an extra slice of pizza, I would walk for 20 minutes or so in order to “afford” the slice.

Do You Avoid All Sugar in Your Diet Plan?

I know my diet isn’t the best for everyone. But the truth is, the best diet plan to use for weight loss is the one you get something out of. Some people love keto, while others prefer fasting. It’s all relative to what you enjoy most and what you can sustain for the next decade.

For me, I like sugar and carbs. So, I work to ensure I can have them without packing on the pounds. But that’s what works for me.

What kind of diet are you on, and have you cut sugar out completely?

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About Author

Michael Brockbank

Since 2015, Michael has put in the effort to lose more than 80 pounds by gamifying fitness and eating proper portion sizes. He conducts extensive research into various health and fitness products to provide the best answers possible according to his own experience and knowledge.

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