Sugar Busters Diet/
New Sugar Busters
Diet Review

by George Pierce
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The 4 Week Diet
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Sugar Busters/ New Sugar Busters is a diet that was created by Luis Balart, H. Leighton Steward, Morris Bathea, and Sam S. Andrews.   As the name might infer, refined sugar as well as flour and white rice are to be eliminated from your diet.  You will also be avoiding carbs that spike your blood sugar levels such as potatoes and carrots.  The diet focuses on cutting refined carbs and high Glycemic Index (GI) foods from your diet.  

How Does It Work?

The idea behind the diet is that sugar is toxic for our bodies.  This idea goes beyond regular refined sugar.  Other natural sugars from complex carbs and starches are considered toxic as well.  Sugar Busters claims that avoiding foods that are high in sugar will help us to lose weight.  In addition, avoiding these sugars will also help us to  increase our energy, lower our cholesterol, and improve our overall health for life.  

The diet menu is about 1200 calories daily.  Just about anyone should lose weight on an intake of 1200 calories a day.

By eliminating foods that are high in sugar,  the premise is that we are avoiding foods that raise our insulin levels.  Foods that raise our insulin levels are thought to cause our body to store the excess sugar as fat as well as inhibit our body's ability to break down fat and also increase our production of cholesterol.  The diet focuses on eating good carbs (low GI carbs) and forbids bad carbs.  According to Sugar Busters, it is these bad carbs that create weight gain, so removing them will cause weight loss.


What You Can and Cannot Eat:

What you will be eating are high fiber low GI carbohydrates, which will make up about 40% of your food intake along with about 30% lean protein and 30% unsaturated fat.

Most foods are allowed but foods that should be avoided are sugar and foods with added sugar, white rice, potatoes, white bread, white flour,  high GI fruits such as bananas, most root vegetables such as beets and carrots, and corn.  
Whole grains such as whole grain bread and pasta are OK.  Foods such as oatmeal and brown rice are also allowed.

When it comes to sweeteners, sugar is forbidden, but artificial sweeteners such as Nutra Sweet, Sweet and Low, and Equal are allowed.  

Lean meats are OK, trimming fat and removing skin is recommended.  All fish and seafood are OK, and beef, lamb, poultry, and pork and eggs are allowed. 

Unsaturated fats are on the menu and some allowances are made for some saturated fats.

Beer is off limits, but alcohol in moderation is allowed, preferably red wine.  Coffee is allowed but with a 2-3 cup limit daily.

Avoid packaged processed foods (they may contain hidden sugar).

You will be eating three to six times daily depending on your schedule and what works best for you,  Portion control is keeping your portions reasonable and limited to one plate.  Counting calories is not required.



Sugar Busters Diet: Sample Diet

Here is a sample day of meals following the diet’s principles for weight loss:


1 large orange

Hot oatmeal made with water, no added sugar or margarine


Sandwich of turkey breast and regular Swiss cheese on rye bread with Dijon mustard,

light mayo, lettuce, and tomato


12 grapes


Whole-wheat pasta with meat sauce made from lean ground beef

1 cup steamed yellow and green zucchini

Salad of Romaine lettuce, snow peas, and pine nuts with regular oil and vinegar dressing

1 cup sugar-free, non-fat frozen yogurt


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Level of Difficulty:

The level of difficulty is considered to be medium.  


There are numerous recipes in the book and many more online.  

Vegetarian or Vegan?

The authors want you to eat some animal protein, so this diet will not work if you want to avoid eating animal products.

Low Fat Diet?

The diet is based on 30 to 40% of your calories coming from fat and 'low fat' foods are often high in sugar which does not work.  

Meetings and support:

There are no in person meetings.  There is an online forum and your can also click here for a list of 22 online forums and communities.


Exercise is strongly encouraged, but you are free to choose the exercise plan that works for you.


Does It Work?

Yes.  Why it should help you to lose weight is the low 1200 calorie diet.  You will find testimonials, but no clinic studies or trials that confirm that the diet works.


Lose weight
Eat healthy
Gain energy
Better health
Lower cholesterol
Helps with diabetes
No counting


Meal planning
Meal preparation
Probably not a good fit for those who eat out often
May be difficult is you have a 'sweet tooth'.
High protein may be a problem for some people, especially if you have kidney problems.
You have to give up sugar and flour.

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The diet is a manageable and adaptable approach to weight loss and to better health.  I am not in favor of eliminating any foods but sugar is probably the one food that we are probably much better off without.  I give the diet a thumbs up and suggest that you consider adding it to your list of weight loss options if the diet seems to be a good fit.

Thank you for reading,my friends.  I wish you success on your weight loss journey.

Kind regards,
George Pierce
WALW founder

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