The makers of the Sugar Busters Diet claim that the key to preventing obesity is eliminating sugar from your diet. The theory is that sugar is responsible for obesity because it stimulates insulin production, which can lead to fat gain. Sugar does cause insulin production, but so does every other food, so it's debatable whether Sugar Busters is as effective as it claims to be. Sugar Busters calls calorie and fat intake "myths" and instead focuses on the consumption of a limited number of foods that it claims can prevent weight gain and encourage weight loss.
Whole-Grain Foods
According to the Sugar Busters Food Pyramid, you should consume between 6 and 10 servings of whole grain foods per day. One food specified by Sugar Busters is whole-grain bread. Breads made with whole grains are good sources of complex carbohydrates, which are absorbed by your body at a slower rate than simple carbohydrates such as white bread or sugar. Complex carbohydrates are less prone to causing drastic insulin spikes, which is what the Sugar Busters Diet hopes to avoid by eliminating sugar.
Fruit
The makers of the Sugar Busters Diet suggest that fruits "are excellent as snacks" and should be consumed often. However, most of the carbohydrates in fruit come from sugar, although some fruits contain fiber as well. Fruits do tend to be rich in vitamins and other nutrients, so they can support good health on a reduced calorie diet. Nevertheless, fruits do contain calories, so overindulging can cause obesity or stall weight loss.
Coffee
Because you may feel lethargic on a low-calorie diet, Sugar Busters accepts the use of coffee. However, the makers of the diet note that coffee does tend to cause insulin spikes because of the caffeine it contains. Because of this, Sugar Busters recommends eliminating coffee from your diet if your progress stalls.
Red Wine
Sugar Busters also notes that you can drink red and white wine on this diet plan, though red wine is the preferred choice. However, wine is considered by many to be a source of empty calories. As fitness and nutrition expert David Robson explains, alcoholic beverages tend to be bad for your body composition. This is because alcohol lowers testosterone, stimulates hunger and halts fat burning, as your body works to eliminate the alcohol as its top priority. In addition, alcohol contains seven calories per gram, which is nearly double that of carbohydrates and protein, which contain four calories per gram.
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