The Sugar Diet
What if someone told you the secret to fat loss was eating 1,000 grams of sugar a day?
That’s exactly what Mark Bell—powerlifter, bodybuilder, and no-BS fitness entrepreneur—is doing right now.
I like Mark. He’s one of the most likable guys in the fitness space—smart, grounded, and easy to listen to. But when it comes to nutrition, his advice has swung from one extreme to the next. A few years ago, he was all-in on keto—a high-fat, low-carb diet that puts your body into ketosis, where you burn fat for fuel. Then he went full carnivore. No plants. Just meat, eggs, salt, and water. He even wrote a book called The War on Carbs.
Now? He’s on the Sugar Diet. Yep—zero carbs to nothing but carbs.
What is the Sugar Diet?
It’s exactly what it sounds like: 500–1,000g of carbs a day from fruit, juice, honey, and sugar. Protein stays at 100g, all from ultra-lean sources like chicken breast, shrimp, and 99% lean turkey. Fat? Capped at 30g max.
He’s sitting at 210 pounds and 7–8% body fat, aiming to drop under 200 while keeping muscle. He’s open about his steroid use. Despite the sky-high sugar intake, he claims the diet isn’t about being in a strict calorie deficit. Instead, the idea is that by keeping fat and protein extremely low, digestion speeds up, insulin sensitivity improves, and energy levels stay high—making fat loss feel easier.
His claim?
“No fat. No protein. No starch. No chance you won’t lose weight.”
Could it work? Maybe. Anything’s possible if it doesn’t break the laws of physics.
But is it more likely just another hype train that fizzles out? Absolutely. So let’s cut through the noise. Here’s what actually works for losing fat—and keeping it off.
1. Eat fewer calories than you burn.
This is the unshakable foundation of fat loss.
It doesn’t matter if you’re doing keto, intermittent fasting, vegan, paleo, or inventing your own plan—they all work only if they help you consistently eat fewer calories than your body burns. That’s not a trend. That’s physics.
Whether your carbs come from quinoa or candy, if you’re eating more energy than you use, fat loss hits a wall.
The method can vary. The principle never does: create a calorie deficit, and you lose fat. Ignore it, and nothing else matters.
2. Stick to mostly minimally processed foods.
Whole foods—fruits, veggies, lean proteins, potatoes, oats—are naturally filling, nutrient-dense, and tough to overeat.
They keep you satisfied and energized without sneaking in extra calories.
Meanwhile, ultra-processed foods are engineered to be hyper-palatable, easy to overconsume, and light on nutrients. High calories + low satiety = fat-loss uphill battle.
You don’t need a “perfectly clean” diet, but base most meals on whole foods and the process gets a lot easier.
3. Prioritize protein and fiber.
Protein helps you hold onto lean muscle while losing fat—crucial for keeping your strength, metabolism, and physique. Without it, you risk becoming just a smaller, softer version of yourself.
Fiber supports digestion, keeps blood sugar steady, and helps you stay full between meals.
Together, they make fat loss feel doable—not like a daily struggle. A high-protein, high-fiber meal isn’t just good for your body—it’s a strategy that makes this whole process more sustainable.
4. Stay patient.
You didn’t gain 20 pounds overnight—you’re not going to lose it overnight either. Fat loss takes time. Usually slower than you’d like, but faster than you think if you stay consistent.
A good rule of thumb? Aim to lose 0.5 to 1 pound per week. That means 20 pounds could take 4–6 months—sometimes more, depending on where you’re starting and how consistent you are.
Some weeks the scale moves. Some weeks it doesn’t. That’s normal.
Progress isn’t always linear. But long-term consistency always wins over short-term perfection.
5. Trust the biology, physics, and history.
Humans have been losing fat long before diets had flashy names or were marketed with trendy labels.
The fundamentals haven't changed: calorie balance, movement, sleep, and consistency drive results. If a program promises rapid results without effort, or completely ignores basic principles of biology or physics, it’s likely a gimmick.
Don’t let modern marketing override timeless truths.
The Truth
The truth is, you don’t need extreme diets or wild experiments to lose fat.
You don’t need to eat 1,000 grams of sugar a day or cut out entire food groups. You just need a plan rooted in science, not trends. One that works with your life—not against it.
If this kind of no-BS, practical advice hits home for you, good news—I’m sharing two new articles every week to help you cut through the noise, stay consistent, and actually see results.
Sign up for the newsletter here, and I’ll send the next one straight to your inbox. No fluff. Just what works.
Best,
John
P.S. Had an awesome time in Napa last weekend celebrating my guy Chris and his new bride!
P.P.S. Chris is the one in the middle—this was wedding morning, casually repping out the 100s on incline bench like it was nothing. Total beast.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
