Why The Sugar Diet Works: My Results, Full Protocol & Science Explained
Jun 6, 2025
Discover the intriguing science behind the Sugar Diet and how it sets itself apart from other popular diets. The discussion includes personal experiences with a high carbohydrate, low-fat approach that enhances workout performance and recovery. Explore the four core pillars that make this diet effective and learn how to customize it to fit individual needs. The conversation also covers meal timing, macronutrient balance, and how to incorporate cheat meals while pursuing aesthetic goals.
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FGF21 Hormone Optimizes Fat Loss
FGF21 is a hormone that increases fat burning and metabolic flexibility by enhancing glucose uptake and activating brown fat thermogenesis.
High carb, low fat, moderate protein diets optimize FGF21, contrary to keto and low-fat dogma.
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Sugar Diet Core Pillars
Aim for 70-90% calories from glucose and fructose-rich carbs like fruit, honey, rice, and potatoes.
Keep protein moderate (50-100g) and fat ultra low (10-15%) from sources like MCT oil or stearic acid to avoid blunting FGF21.
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Pre-Workout Carb Focus
Pre-workout, eat high fructose and glucose carbs with zero fat or protein to raise FGF21 and maximize glycogen.
Use foods like cereal, berries, honey, and fat-free oat milk to avoid bloating and fuel training.
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Discover My Experience With The Sugar Diet: Results, Protocol, and The Truth About Carbs!
0:00 - Introduction: What Is the Sugar Diet? 0:46 - Shout Out to Mark Bell & How I Found Out About the Sugar Diet 1:57 - Why Everyone’s Sugar Diet Will Look Different 3:13 - My Sugar Diet Protocol: Reasoning and Methodology 4:12 - The Science: FGF-21 and Rethinking Carbs 6:32 - The Problem with Keto and Low-Fat Dogma 7:20 - What Is the Sugar Diet? Four Core Pillars 8:39 - Why the Sugar Diet Works: Mechanisms and Flexibility 10:11 - How to Implement the Sugar Diet 10:42 - My Training Day Meal Plan 13:42 - The Pre-Workout Carb Protocol 15:31 - Training Approach: High Rep, Short Rest, Push/Leg/Pull 16:14 - Post-Workout Nutrition: Protein, Carbs, and Glycogen 17:46 - Lunch and Dinner Strategies 19:23 - Protein Sources and Starch Choices 20:46 - Evening Snack: Carbs Before Bed, Sleep Benefits 21:48 - Cardio/Fasting Days and “Sugar Fasting” 22:41 - What I Eat On Cardio Days 24:44 - Fasted Cardio vs. Carbs Before Cardio 25:27 - Protein Cycling Windows & Maximizing Results 27:02 - Saturday Cheat Meal and Flexibility 28:27 - My Sunday Fasting Routine 29:44 - The Importance of Refeed Meals 30:31 - Macro Targets and Weekly Structure 31:08 - Specific Food Choices and Training Recap 33:44 - Example Macro Breakdown for Training and Fasting Days 35:01 - Starch as a Lever for Rate of Fat Loss 35:53 - How to Adjust for Muscle Growth or Fat Loss 36:16 - Final Thoughts: What’s Working and How I’m Tweaking 36:23 - Results After Two Weeks: Weight, Aesthetics, and Energy 37:04 - Community: Sharing Experiences & Your Questions 37:46 - Thank You & Closing Thoughts
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Welcome! I’m Hunter Williams and today I’m breaking down everything you need to know about the sugar diet, my personal protocol, and why this approach is changing the fitness and weight loss world. After following the sugar diet for several weeks (inspired by Mark Bell), I’m sharing my real-world results, the science behind why carbs (especially sugar!) can actually accelerate fat loss, and how you can adapt the diet to your goals—whether you want to lose fat, build muscle, or maximize metabolic health.
In this video, you’ll learn: • Why the “sugar diet” isn’t about eating junk food but optimizing carb intake for hormone health (FGF-21!) • The best foods to eat and what to avoid for metabolic flexibility • How to set up your training and cardio days for maximum fat loss • How to cycle protein and fat for best results • Why so many people—including former keto and carnivore followers—are losing weight faster than ever
I lay out my exact meal plan, explain the science in simple terms, and show you how to make the sugar diet work for you. Whether you want to drop fat, keep muscle, or just feel amazing, this is your no-BS guide to the sugar diet.