Sugar and Fat Loss

Let’s talk about sugar today. It’s often believed that sugar has no place in a fat loss diet. However, several experimental studies show that when calories are controlled, sugar consumption does *not* decrease fat loss [1-4]. So you can eat sugar and still lose fat, as long as you are in a calorie deficit.
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That being said, eating a lot of sugar while restricting your calorie intake is usually not realistic. Sugary snacks generally are not the most filling. If you consume a bowl ice cream, that can cost you ~300-400 calories without filling you up for long. So you may have the urge to eat soon after and this can cause you to overconsume calories. Also, opting for a 300- or 400-calorie meal with whole foods instead will use provide your body more vitamins and minerals.
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So trying to eat a lot of sugar while being in a calorie deficit is not a good idea. You will probably feel hungry most of the time and your reduced micronutrient intake may not make you feel very good.
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But if you maintain an overall nutritious diet and have control over your calorie intake, some sugar is not inherently bad. As with most things, moderation is key here. Allowing some flexibility in your diet (in the form of occasional, controlled snacking) is part of developing sustainable eating habits.
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References:
1. https://www.ncbi.nlm.nih.gov/pubmed/11093293
2. https://www.ncbi.nlm.nih.gov/pubmed/9174485
3. https://www.ncbi.nlm.nih.gov/pubmed/11477496
4. http://ajcn.nutrition.org/content/65/4/908.long1d