Why The Sugar Diet Works: My Results, Full Protocol & Science Explained

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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.