Cutting Out Sugar = Fat Loss


I have probably shared with you well over 1000 tips on this blog throughout the past year to help you lose weight and get in shape.  As we enter 2010 I tried to come up with one that trumps all the others if you are looking for fat loss, and quick fat loss at that.  I also looked at everything unhealthy we do in our lives to create sickness and disease, and it comes back to the same topic


I already know you know that sugar isn’t the best thing for you, but I don’t think you know just how bad it is and how it is making you fat as well as harm your body.  If you struggle with too much sugar watch this 30 second video 10 times in a row and ingrain it into your mind

Now that you have a disgusting image of what sugar is really doing to you,  I would like you to try to find some extra time and sit down and watch this lengthy video (maybe over the weekend).  Break it up into 3 30 min chunks if you need to.  This is the most scientifically backed presentation I have ever seen on the affects of sugar.  The presenter is making some very bold statements and has research to back it up.  I always try to find some middle ground in the argument and say that you can have sugar in moderation.  The problem is sugar is in almost EVERYTHING!  So it is very tough to have moderation.  The guy who is presenting is far smarter than me when it comes to this topic, but I want to let you know that for 100’s of my clients who have nearly eliminated sugar, and for myself when I do so before my fitness shows, I can tell you there is no simpler and quicker way to lose fat and feel amazing!  I guarantee that!

If you want more resources on this topic click here.

Please share with everyone your experiences with sugar or something that you got out of this video!


  1. Patty Munro says

    Okay – that was gross!

  2. Louise Brown says

    Dustin, I had stopped eating sugar about 8 months ago. I made this decision based on my hypothyroidism and in attempts to feel better. I have to say it is a step in the right direction. When you say eliminate sugar is that added white sugar or the fruit juice that may be in the Almond Milk that I drink? The only treat that I allow myself is 85% or higher dark chocolate. No white flour. Really the only grains I have are in the morning (with 1 gram of sugar) and little to none the rest of the day. Tea or water to drink. I will review the longer video …

    • Louise,

      It would most likely include the sugar in your almond milk as well, can you get plain almond milk? Also remember that it isn’t like you have to limit ALL sugar, just be very conscious of it, so if you have some in your almond milk, it probably isn’t a big deal. Dark chocolate is great!


  3. I gave up soda almost a year ago (Monday will be the official one-year mark) and have lost 36lbs! Its been one of the hardest things in the world to accomplish… people keep telling me the cravings will go away. Yah, they never do. I still want one every single day, but how I look now compared to how I used to look is totally worth what I gave up! 🙂

  4. How do you feel about “natural” sugars, such as maple syrup, honey, stevia, agave nectar? Are these any better?

    • Katie,

      Stevia you can have as much as you like, I haven’t seen studies about too much of it. As for the others, I would use them in moderation, but they have more nutrients than plain sugar.


  5. I’ve watched the first 1/3 of the longer movie and have a question about fructose. I am currently attempting to eliminate added sugars from my diet but what about naturally occurring sugar (i.e. fruits and veggies)? Do I need to worry as much about these? I’m trying to eat more vegetables as opposed to fruits but I still love a good apple or berries.

    • Kathryn,

      Great question! The video says that fruit is just fine in moderation. Sure you can eat too much fruit, but 2-4 servings is just fine. The problem is when we are eating lots of other added fructose in the prepackaged products. Veggies should be first priority, closely followed by fruit. Apples and berries like you mentioned are lower on the food glycemic scale which is a bonus!


  6. Ok, that was disgusting! But it makes a good point! I gave up regular soda a long time ago, but then switched to Diet Coke. I know you don’t like Diet Soda either because of the chemicals, so I have stopped drinking that also! Every now and then I will have one, but it was one a day everyday. Still struggling with drinking more water, getting better though! Tea/iced tea is good too. Thanks for sharing all this great info!!

  7. I needed to see that today! Thanks!

  8. Dustin is right, cutting out sugar creates a major impact in losing weight. I just finished up with a 21 day winter cleanse and one of the things I completely eliminated from my diet was refined sugar. I lost about 7 pounds but even better, lost inches from my waist, legs and hips. I feel refreshed and more energetic than ever! 🙂

  9. Not every body reacts the same way. I have significantly cut down sugar (only one dessert per week), eat 5 small meals (mostly protein and many veggies; if carbs, then only whole grain ones), and I work out daily (60 min or more; 3x strength, 2x high impact cardio, 1x each yoga and stretching). After 4 weeks of sticking to this regiment without fail, I barely lost any weight and very little on my measurements (half inch at most). I am not overweight, but at the upper end of my normal weight and the body fat composition is also higher than I’d like it to be (24%). I do feel very good and I am happy to exercise and eat the way I do, but it is very frustrating not to be able to loose real fat.
    Any suggestions????

    • Jane,

      I definitely feel your frustration! I would keep up with your current regime for another 4-6 weeks to see if you body just takes awhile to get going. I would try to not workout more than 60 min max at any one time and try to even get it down to 45 min. If nothing changes, you might want to get some blood work done to looking into thyroid, cortisol, or estrogen hormone imbalances.


  10. I did bootcamp/mamatone for 5 months-followed Dustin’s food plans and other guidelines to the point of obsession….lost only a few pounds, which was frustrating to both me and Dustin, as I have been able to lose weight in the past-Dustin did the research and came to the conclusion I was probably one of those people who had become weight loss resistant-long story short, I cut out ALL sugars and grains, including fake sugars such as diet soda….I have been losing weight ever since. Listen to Dustin and the trainers, they will find the answer, as long as you are honest with yourself and them. There is an answer, hard work and dedication do yield results.

    Thanks to all the trainers for sticking with me-I have been more of a challenge then you bargained for, but I promise there will be an end product we can all be proud of!


    • Cheryl,

      Your body is a stubborn and tricky one, but your work ethic and you as a quality person is of the highest quality. I don’t know a better person for us to invest in than you!


  11. I actually watched the whole 90 minute video. (Should have been working, but…) Wow– it blows your mind! It’s the most compelling data I’ve seen yet for changing the way you think about sugar. Thanks–

  12. WOW—I knew sugar was bad but was in denial about how bad. I’m sitting here wondering where to begin to clean up my kids diet. Its just amazes me! My biggest shockers were the baby formula and that sugar and beer are equally harmful–YIKES! Thanks so much for sharing–you have pushed me to really focus on my family and the importance this plays in our lives!

  13. Now I finally understand that a high sugar diet is the same as a high fat diet. HIGHLY recommend viewing the longer video- it was fascinating and will have you stopping before you reach for processed and sugar laden foods!

  14. Dustin and Louis,

    I’ve been drinking almond milk for about 5 years now (it took me 2 to get used to the taste) and I noticed a difference in how I felt when I bought the plain vs vanilla vs the plain unsweetened. It showed me that I have to take into consideration the amount of sugar in the almond milk combined with the cereal I’m eating it with. Now I only buy the plain unsweetened to keep the sugar as low as possible.

    Rahim Samuel

  15. tracy qualey says


    I think eliminating sugar is the one thing i need to do, so here goes. I know it will be hard. I was searching the web and came up with this article, it was very helpful. ENJOY!

  16. Hi Dustin,
    I have been trying to go to a low sugar low carb diet to help with my sugar counts. I can not believe how much hidden sugar is in some vegs and milk. Do you have suggestions on what to drink other than water? Trying to kick the diet soda because of the false sugars and I am not a tea or coffee drinker Thanks

    • Diane,

      That is awesome that you are making major changes in your diet and sugar intake. Remember milk sugar isn’t a big deal because it is lactose which is much less sugary and doesn’t affect blood sugar levels as much, plus the milk has protein and fat in it, so it won’t change your blood sugar levels. Yeah some veggies do have higher, but they have lots of vitamin and nutrients and have high level of fiber, so again I wouldn’t be afraid to eat most veggies.

      The only other two liquids I would ever recommend is Tea and Milk. You could put a couple slices of lemon in water or buy that selzter water that is naturally flavored, but that is about it. Oh, you could also juice some veggies up.


  17. Great video, I NEEDED to see all the ‘arrows’ for it to be real to me. I’m sold on sugar restriction and HFCS elimination for my diet! Now what can you tell me about cyclic ketotis? I am such a carb addict, but when I get ketotic I CAN walk away from the stuff, but I would like to know if it is truely a sound way to loose fat. Thanks.

  18. Wow, that video is very convincing. It is hard to believe that this sort of information isn’t more widely publicized. My family will certainly be cutting down on the sugar. Thanks Dustin!

    • Yvonne,

      It all has to do with $$$, it would cost the corn and soy farmers lots of money, and the government has many large lobbyist groups trying to keep up eating it!


  19. A very informative & thought provoking lecture. While some of the chemistry stuff made me sleepy, he did a good job of explaining how HFCS is processed differently in the body. I had already set a date to cut the sugar (today), but this gave me even more incentive! And I like the way he explained that not all calories consumed are created equal! I new there was a reason I hated doing that! 🙂


  20. Great visuals on both accounts. Dustin, please connect us to any videos that pass the point like this. I feel like brushing my teeth right now. Did you ever hear about using lemon juice (fresh from the lemon) to cleanse your liver? I read about it in a book by Suzanne Sommers. I guess it is really worth a try after all after I saw the science. Thanks for sharing.


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