It’s not that you’re eating too much, it’s that you’re eating (and drinking) too much sugar. Consume less sugar, and don’t eat when you’re not hungry, and you will be amazed at the results.
Sugar isn't specifically worse than other ways to consume calories, as far as I understand. The way we know this is that there have been many studies in humans, some with high-sugar diets and some with low-sugar diets, and as long as calories are equated, almost everything else about them is the same. Same amount of weight loss, blood markers look similar, etc.
References? Because I remember reading that the metabolic path for sugar (fructose in particular) produces some pretty nasty by-products.
But that's not the main problem with sugar. The main problem with sugar is that it doesn't fill you up. In fact, it has the opposite effect: it makes you feel hungrier. So yes, if you eat the same number of calories in sugar or fat & protein that in and of itself will have the same effect on your weight. But the sugar will leave you feeling hungrier than the fat&protein, and that is what messes you up.
> References? Because I remember reading that the metabolic path for sugar (fructose in particular) produces some pretty nasty by-products.
I'm not someone actually working in this field, I just read a lot and watch YouTube a lot on this topic. So I'm just going to give the first refernce I found on Google: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174149/.
I'm mostly basing what I'm saying based on watching videos by Layne Norton, Mike Israetel and others, who are credentialed in this topic.
> But that's not the main problem with sugar. The main problem with sugar is that it doesn't fill you up. In fact, it has the opposite effect: it makes you feel hungrier.
I mostly agree. I think this effect is different for different people, but for the most part, sugar is less satiating vs. eating other foods. It's incredibly easy to overeat sugar compared to, say, overeating proteins (though both are possible).
Still, lots of sugar-containing foods are pretty great to eat, e.g. fruits. They might have sugar, but they are usually incredibly low on calories for the amount that you're eating.
I think that article actually sums it up quite nicely:
"The potential for overconsumption of sugars in the form of sugary foods and drinks makes targeting sugars, as a source of excess calories, a prudent strategy. However, sugar content should not be the sole determinant of a healthy diet. There are many other factors in the diet—some providing excess calories while others provide beneficial nutrients. Rather than just focusing on one energy source, we should consider the whole diet for health benefits."
Reducing sugar consumption != eliminating sugar from your diet altogether. But I think it's a useful first-order heuristic.
