The Viral Sugar Diet: Miracle or Massive Myth? A Top Dietitian Breaks Down the Truth You Need to Know!

So, here’s a curveball for you: imagine a diet that tells you to ditch protein and fats, and instead, chow down on sugary goodies like honey, juice, and fruit all day long. Sounds like a sweet dream, right? Well, the “sugar diet” is buzzing across YouTube, Reddit, Instagram, and every corner of social media, promising rapid weight loss and steady energy without those pesky hunger pangs. But is it really the golden ticket, or just another too-good-to-be-true fad? As someone who’s navigated the wild world of diet trends and SEO storms alike, I’m raising my eyebrow at this one. Let’s unpack what a seasoned dietitian has to say about this sugary whirlwind and whether it’s a clever hack or a health hazard in disguise. LEARN MORE

There’s a new fad diet making the rounds on YouTube, Reddit, Instagram and elsewhere on social media: the sugar diet. If it already sounds too good to be true, wait until you hear the details. The sugar diet involves limiting your protein and fat intake while eating foods containing simple sugars, like what’s found in honey, juice and fruit, all day long. 

The sugar diet is gaining a lot of attention in part due to its shock factor, being so contrary to the current guidance around healthy eating. But part of the interest it’s generating is because of its purported benefits: Proponents say the sugar diet is helping them drop weight fast without feeling hungry, while giving them steady energy throughout the day. Here’s what a leading dietitian has to say.

Is the sugar diet healthy?

While natural sugars do have some benefits, the extremity of the sugar diet raises red flags for Vanessa Imus, MS, RDN, owner of Integrated Nutrition for Weight Loss in Bothell, Washington. “The ‘sugar diet’ is just another diet trend for people looking to take a more extreme approach to weight loss by adopting an overly restrictive diet,” she says. 

It’s not just the increase in sugar and carb intake that gives Imus pause; it’s also the limit on healthy fats. “People should use caution when following any diet plan that swears off entire food groups or only allows them in very limited amounts, as this often leads to rapid weight regain down the road,” she explains. 

The sugar diet won’t lead to sustainable weight loss

Yes, the sugar diet could help you lose weight in the short term by creating a calorie deficit (meaning, helping you take in fewer calories than you expend), Imus says. “Greatly reducing fats in the diet helps to lower calorie intake significantly because fats contain 9 calories per gram, over double the amount of calories that carbohydrates or sugars carry (4 calories per gram). This would lead to a calorie reduction and, therefore, weight loss,” she says. 

That said, the sugar diet is unlikely to lead to long-term weight loss, Imus cautions. For one, this type of eating plan—like most extreme eating plans—is likely unsustainable. And once you begin eating more fat again, you may start to regain any weight you lost. 

The lack of emphasis on protein in the sugar diet can be problematic as well. “One of the risks of low protein intake over time is that your body will start to break down muscle tissue to get the protein it needs to fuel vital functions of the body. This can cause your weight loss efforts to backfire down the road, as a reduction in muscle mass can slow down your metabolism,” Imus says. “We also need to sustain muscle mass for strength and balance, which is especially important with aging,” she adds.

It could cause health problems, too

Some final concerns: The low-fat sugar diet could set you up for nutritional deficiencies, especially with fat-soluble vitamins like A, D, E and K (which need fat to be absorbed), Imus says. 

The high intake of simple sugars and carbs may also lead to the overgrowth of a yeast called candida, which could lead to GI issues like bloating and stomach pain, she says. Plus, studies have linked high-sugar diets to numerous health problems, including weight gain, type 2 diabetes and heart disease, as well as anxiety and depression. 

Can adding more sugar to your diet ever be healthy?

While Imus doesn’t recommend the sugar diet, she acknowledges that there may be some benefits to eating natural sugars like those found in whole fruits throughout the day. 

“Including natural sources of sugar like fruit in the diet can be a great way to fuel your workouts, satisfy your sweet cravings or take in a great source of antioxidants and fiber-rich carbohydrates,” she says. “Even small amounts of added sugar can be part of a healthy diet, and some athletes find it necessary to fuel their endurance events.” 

How much sugar is too much?

Still, it’s best to keep added sugar to below 6 tsp. (about 25 grams) per day to minimize the risk of issues like heart disease and diabetes, according to the American Heart Association. Added sugars are typically called out on nutrition labels; these refer to sugar that’s added to a food in the cooking or preparation process, whereas natural sugars are found naturally in whole foods like produce and dairy. 

Imus also notes that people with preexisting conditions, especially diabetes, should be careful when changing their carbohydrate and sugar intake. In these cases, aim to work with a physician or dietitian before switching up your usual diet and eating more sugar.