The Sugar Busters! diet was first published in 1995, but it wasn't until 1998 that this diet was picked up by a major publishing house and began flying off the shelves due to its claim users may lose excess body fat by removing sugar from their diet. While this diet may seem like an effective means to losing body fat, Duke University states this diet may cause complications if performed improperly.
Diet Overview
The Sugar Busters! diet is based in the notion of eliminating refined sugars and most carbohydrates from the diet, and replacing these nutrients with high protein foods and whole grains. Throughout the diet, you are instructed to only consume low-glycemic foods, such as vegetables, fruits and lean meats as well as reducing alcohol consumption. The daily meal plans are formulated so you consume 30 percent fat, 30 percent protein and 40 to 50 percent carbohydrates. By following this diet plan, you consume an average of 1,200 calories, 30 to 45 g of carbohydrates, 70 to 80 g of fat and up to 90 g of protein.
Initial Weight Loss
People on the Sugar Busters! diet tend to drop weight rather swiftly as the body is being deprived from calories and carbohydrates. The Mississippi Dietetic Association states initial weight loss from high-protein, low-carbohydrate diets is caused by ketosis. Ketosis is an unhealthy metabolic state, which leads to decreased appetite and weight loss, but the weight loss from this metabolic state is primarily water weight and muscle tissue. One of the main concerns about ketosis is the breakdown of muscle mass. Muscles are vital to the body, and weight loss, as this tissue burns more calories per day than fat. So, while you may lose weight while on this diet, the weight lost may be muscle tissue, which makes you more susceptible gain the weight back. Ketosis also causes undesirable symptoms such as irritability, nausea, bad breath and weakness.
Diabetic Health Risks
Johns Hopkins Medicine states the type of diet Sugar Busters! instructs you to undertake increases your risk of coronary heart disease, as this type of diet features a high fat content, which raises blood cholesterol and makes you more susceptible to coronary heart disease. The lack of fiber in this diet also increases this risk. Another serious danger of the Sugar Busters! diet is the risk of damaging the kidneys in people with diabetes or kidney disease. Johns Hopkins Medicine outlines a report from the American Diabetes Association stating those with diabetes should consume only 20 percent of their daily caloric intake from protein sources; Sugar Busters! dieters consume 28 percent of their daily calories through protein. This type of diet for those with diabetes increases the risk of developing diabetic ketoacidosis, which is caused by a buildup of ketones in the bloodstream.
Maintaining Weight Loss
While the methodology of Sugar Busters! may lead to greater initial weight loss than a low-fat diet, the Mississippi Dietetic Association states a long-term study showed participants who engaged in this type of diet plan experienced greater weight gain than those who followed a low-fat diet. The majority of weight lost in this type of diet plan is primarily water weight, and Johns Hopkins Medicine states as you return to a normal diet, you gain the water weight back. While you may experience initial weight loss on the Sugar Busters! diet, it is superficial and you will most likely experience weight gain after you come off the diet.
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