I've read several article recently that have basically been titled the same as this post: What happens when you stop eating sugar. They conclusions can basically all be condensed into one statement. Good things. Good things happen when you stop eating sugar.
They're right, but it's worth repeating.
My coach JD once said, "Don't eat sugar, that s*** will kill you." He, too, was right. Every day there's more evidence that processed foods and refined sugars really aren't good for you. If you're eating for performance, or purely to fuel your body with the best things you can find, then eating whole, nutrient dense foods should be a priority.
Since a nutrient dense diet has become a big priority for me, especially since I decided to cut back a bit on my fruit and natural sugar intake, some interesting things have happened. First and most importantly, I feel better. I have more energy, my workouts feel better, and I'm sleeping better. Only slightly second to that is that my tastes have changed. Sweet foods I ate before taste different, and I have fewer food cravings in general. I had some coconut water the other day, and was shocked at how sweet. It completely blew my mind. It's not gross like everyone says it is - it's sugar in a box . . . with more flavor and distinctly less corn syrup than soda.
Can you lose weight and gain muscle while eating a less than ideal diet? Absolutely. If that's your jam, and it works for you, go for it. I'd prefer to patch up my metabolism with nutrient dense, really delicious foods, crave healthier foods, and not count every macro.
Above all, do the research for yourself and make the choices that make the most sense for your body.