Rachael Davis
Health fads and unusual diets are nothing new, but with social media they can spread more aggressively and widely than ever before. If you’ve got a TikTok account then it seems you’re particularly likely to encounter workout and diet regimens that promise the Earth whilst having pretty spurious scientific backing. That is, if they have any at all.
With controversial takes being algorithmic gold, it’s no wonder a lot of these new fad diets fly in the face of both scientific opinion and common sense. On that note, we’re going to be focusing on a particularly clearly-dumb one: the sugar diet.
Sugar is simply not very good for us. Along with being readily converted into fat if you don’t burn it off, high sugar intake inspires your pancreas to release more insulin to manage your blood-glucose levels.
Over time, this elevated insulin release can lead to insulin resistance where your body’s receptors no longer respond to it properly. That’s called type 2 diabetes, and once you’ve got it you’ll more than likely be managing it with your diet and even injections for the rest of your life.
Oh, and it’s also bad for your teeth.
So, what benefits are supposedly offered by the sugar diet? It consists of eating a low-protein, low-fat diet that’s otherwise filled with sugar. This might come from whole foods like fruit, but the diet trend also promotes filling up on high-sugar sweets and treats. People are claiming it’s a weight loss aid, as difficult as that might be to believe.
The conventional wisdom is this: you need a balanced diet of nutritious fruits, vegetables and protein sources, and you’d ideally have a lot of variation in the different foods you’re consuming. Supplementing meals with whole grains, nuts, legumes and seeds is also highly recommended.
In other words, get your nutrients, get your fibre, and try not to go overboard with snacks and treats. An 80/20 balance between ‘healthy’ foods and ‘snack’ foods is often recommended, and recent studies have shown that it’s easier to maintain a healthy weight in the long-term if you allow yourself occasional treats rather than wholly abstaining.
If you want to lose weight, you need to establish a consistent calorie deficit. 3,500 calories equate to a pound of fat, so to lose a pound of fat per week you need a calorie deficit of 500 each day. In other words, you need to burn 500 calories more than you consume. This is best done with a controlled diet and regular exercise.
Simple as that advice may be, it requires commitment and discipline to follow, as well as a good understanding of food sources and how to fashion nutritious meals. The answer to those challenges shouldn’t be quick fixes like crash diets and weird fads, but it’s no wonder they get such traction when weight loss is a notoriously challenging and long-term goal.
“As a medical doctor and gut health expert, when I first saw this new sugar diet trend I honestly thought it was a prank,” said gastroenterologist Dr Alan Desmond in Plant Based News. “Sadly, it’s a genuine online trend. Yet another extreme idea that ignores how the human body works and what genuine lasting health looks like.”
The sugar diet fad has been promoted by the likes of fitness influencer Mark Bell. He claims that he controls his weight with ‘sugar fasts’ where he only consumes fruit, fruit juice, maple syrup, honey, sugar and candies. His high sugar diet plan sees him claim to have four and a half days’ worth of ‘sugar fasts’ each week, and then on the two and half days high-protein and starchy foods.
It’s safe to say that this mode of eating is not backed by accredited experts.
“Our bodies need a range of nutrients to thrive including protein, healthy fats, fibre, vitamins and minerals,” Dr Desmond told Plant Based News. “Relying mostly on sugar to lose weight is not just unbalanced. It guarantees you will miss out on vital nutrients, feel constantly hungry, and end up right back where you started once you stop.”
He continued: “Study after study shows that a diet based around diverse plants helps control weight long term, supports gut health and lowers your overall risk of disease."
In a stark warning, Desmond summarised: “As a doctor my advice is clear. Skip this dangerous ‘sugar diet’ fad.”
In general, always bear in mind that shocking ideas don’t gain traction on social media because they’re credible, but because they’re unusual or aberrant. If someone is pushing a bizarre and uncorroborated concept, it’s best to assume they’re out there to farm views and likes and probably don’t have your best interests at heart.
And you should always consult a proper medical expert before embarking on any diet.