The Sugar Diet: Why I Would NOT Do It + AMA Insights on Keto and More

Hey everyone, Robert Sikes here. Today, I want to dive deep into a topic that's been buzzing in the health and nutrition space lately — the sugar diet. It's all the rage right now, and I've been getting inundated with questions about it, so I figured I'd share my thoughts, concerns, and personal experiences around it. This article also doubles as a recap of an AMA-style discussion I recently recorded where I tackled some of your pressing questions about ketogenic living, protein, workouts, and more.

What is the Sugar Diet and Why Is It Popular?

The sugar diet is gaining traction, especially within some corners of the carnivore community. Advocates suggest that consuming large amounts of sugar can improve insulin sensitivity, ramp up metabolic rate, increase energy expenditure, and provide seemingly limitless energy. The diet typically consists of high glycemic fruits, syrups, candies, and other sugary foods, combined with lean proteins and minimal fats.

Some proponents even promote "sugar fasts" — consuming only sugar for multiple days without any protein or fat. The idea is that you can eat as much sugar as you want and still lose weight, sometimes as much as five pounds per week, without tracking calories.

That sounds like a dream, right? Eat sweets and lose fat effortlessly? But here's why I'm skeptical.

Why I Would NOT Do the Sugar Diet — Even If It Worked

Let's give the sugar diet all the benefits of the doubt for a second. Imagine it really does increase metabolic rate, improve insulin sensitivity, and cause fat loss without any long-term negative effects. Even then, I wouldn't jump on board. Here's why:

"I have gotten better since I started the ketogenic diet, and I continue to get better, which makes me excited about what I'll be able to do in the next ten, twenty, thirty, forty, fifty years. I don't think I would have that excitement if I was eating sweet tarts every single day."

One of the biggest reasons I love the ketogenic and carnivore lifestyle is that it's more than just about metabolism or fat loss. It's about quality of life, longevity, and environmental impact. I personally source my meat from local farmers and ranchers I know and respect, and I'm passionate about animal welfare and sustainable farming practices. This connection to my food and community is something the sugar diet can't offer.

When you're eating tons of sugary processed foods like Sour Patch Kids, you're supporting large food corporations that prioritize profit over quality and sustainability. For me, that's not a trade-off I'm willing to make.

Plus, I've seen firsthand the negative effects of a high-sugar, low-protein diet in my own family. My grandmother, who consumes a diet very close to the sugar diet, struggles with dementia and Alzheimer's. That's a sobering example of why I question the long-term health claims of this approach.

My Keto Journey and Why It Works for Me

I've been following a ketogenic lifestyle for over a decade, with a heavy focus on carnivore principles. My diet is mostly animal-based — meat, eggs, some dairy, and occasional low-carb vegetables or keto-friendly snacks like Keto Bricks. This approach has helped me achieve incredible health markers, including:

• 3.9% body fat — the leanest I've ever been
• A ProCard in natural bodybuilding
• Improved recovery, energy, and performance
• Consistent progress year after year

My son has been ketogenic since birth, too, and is thriving developmentally. We breastfed him exclusively for six months, then introduced the same nutrient-dense, animal-based foods we eat. His growth metrics are above average, and he's cognitively sharp — which speaks volumes about the quality of nutrition and lifestyle we prioritize.

AMA Highlights: Your Questions Answered

Ketogenic Diet for Children and Infants

Many of you asked about keto for kids. My son Rigel has been ketogenic since birth. We breastfed exclusively, which naturally provides fats and some sugar (lactose), then transitioned him to the same foods we eat — mostly animal-based with some berries and full-fat yogurt.

He's growing well and shows no signs of nutrient deficiency or developmental delays. We've introduced common allergens like nuts gradually, and so far, no issues. The key takeaway: quality nutrition from the start is paramount.

Working Out and Muscle Soreness on Keto

A question came in about how to know if you're working out hard enough when you don't experience the usual muscle soreness (DOMS). Here's the deal:

"When you become more deeply fat adaptive, you increase the number of monocarboxylic transporters, MCT transporters throughout your body… so you're able to flush and clear that lactate much more efficiently and you often don't have that burning sensation of muscle failure."

So, the absence of soreness doesn't mean you're not working hard. Instead, gauge progress by tracking your lifts and volume. Aim to hit muscle failure on your last set to ensure intensity without relying on soreness as a marker.

Protein Intake and Fat Loss

Lindsey asked a great question about whether protein calories count in an energy surplus or deficit, and if excess protein could slow fat loss.

Here's my take:

• Protein has a higher thermic effect of food (TEF), meaning it takes more energy to digest, but those calories still count.
• Protein is primarily structural and supports muscle repair and growth, but excess protein can be converted to fat if calories exceed needs.
• During fat loss phases, I manipulate protein and fat intake carefully to preserve muscle while maximizing fat metabolism.

In other words, protein calories absolutely count. Too much protein relative to fat can hinder fat loss by reducing your body's ability to burn fat efficiently.

Carbohydrates Around Protein Meals During Bulking

Wade asked if having carbs around large protein meals during bulking helps offset gluconeogenesis and keeps ketones higher.

"I would not recommend carbohydrates around protein meals in a building phase… you don't need to worry about gluconeogenesis because if you're at a surplus, you're taking in plenty of amino acids and protein to support muscle building."

When bulking, focus on a calorie surplus with adequate protein and fat. Your body naturally adjusts glucose and ketone levels based on the overall calorie intake, so carbs around protein meals aren't necessary.

Sleep Issues and Refeed Days on Keto

Sheriff asked about keto insomnia and refeed strategies. Here's what I recommend:

• I haven't done carbohydrate refeed days in over a decade. Instead, I do ketogenic caloric refeeds focusing on fats and proteins to fill out muscle glycogen before competitions.
• Sleep issues on keto can stem from increased cognitive energy from ketones crossing the blood-brain barrier.
• Good sleep hygiene is key: keep your bedroom cool (around 64°F), use blackout curtains or sleep masks, avoid stimulatory activities before bed, and consider magnesium supplementation.
• Avoid lean protein right before bed; instead, have fat-heavy meals to promote relaxation and better sleep quality.
• A small bolus of sodium before bed can reduce nighttime urination by drawing fluid into muscles.

Also, be cautious about combining extended fasting with calorie deficits, as too much stress can impact sleep and recovery negatively.

Final Thoughts: Diet as a Lifestyle, Not a Fad

I want to close with a fundamental perspective that has guided my journey:

"Don't look at what you eat as a diet, look at it as a lifestyle. What kind of lifestyle do you want to live for the remainder of your life? From today, to tomorrow, to the day you lay your head down and take your last breath."

For me, the ketogenic carnivore approach is about more than just numbers on a scale or short-term gains. It's about longevity, sustainability, community impact, and honoring the animals and environment that feed us. The sugar diet might seem tempting with its promises of effortless fat loss, but it lacks the depth and integrity I value deeply.

If you're exploring nutrition, I encourage you to do your own experimentation but also consider the bigger picture — your health, your community, and your future self.

FAQ

Is the sugar diet a safe and effective way to lose fat?

While some claim it increases metabolic rate and insulin sensitivity, there is limited long-term evidence supporting its safety or effectiveness. Plus, it typically involves consuming large amounts of processed sugars, which can harm health and sustainability.

Can children thrive on a ketogenic diet?

Yes, with proper planning and nutrient-dense foods, children can thrive on keto. My son has been ketogenic since birth and is developing normally with excellent growth metrics.

Why don't I get sore after workouts on keto?

When fat-adapted, your body clears lactate more efficiently, reducing muscle soreness. Instead, track progress by strength and workload rather than soreness.

Does excess protein hinder fat loss?

Excess protein calories do count and can be converted to fat if overconsumed. Balancing protein with adequate fats helps optimize fat metabolism.

How can I improve sleep while on keto?

Focus on sleep hygiene: keep your room cool, minimize light, avoid stimulatory activities before bed, supplement with magnesium, and prefer fat-rich meals over lean protein before sleep.

Thanks for Reading!

I hope this gives you a clearer picture of my stance on the sugar diet and answers some of your burning questions about keto and health. Remember, nutrition is personal, and what works for one may not work for another. But always prioritize quality, sustainability, and longevity. Stay curious, stay healthy, and I'll catch you in the next post.

Episode Chapters:

0:00 Mark Bell's Sugar Diet vs Keto

1:15 Why the Sugar Diet is Trending and What Advocates Claim

3:23 What Do People Eat on the Sugar Diet? (And Why It's Controversial)

7:04 Why Robert Will Always Choose Keto Over the Sugar Diet

9:01 The Ethical Side of Eating: Sourcing Quality Foods on Keto

11:18 From Eating Disorders to Keto: Robert's Personal Journey

14:01 Kids and Keto: Raising Healthy, Low-Carb Children

18:29 Training and Recovery: How Keto Improves Your Workouts

24:36 Should You Worry About Gluconeogenesis When Building Muscle?

28:14 Does Eating Too Much Protein Hinder Fat Loss on Keto?

38:04 Keto Insomnia: Sleep Hacks for Better Rest

45:17 Wrap-Up: Robert's Final Thoughts and AMA Feedback