You’ve mastered the vegan protein shake, you can spot a seitan steak at twenty paces, and you know your macros like you know your gym playlist. But what if the next big thing in getting ripped isn’t more tofu, but…sugar water? Welcome to the “Sugar Diet” (aka sugar fasting) as pioneered by Mark “Smelly” Bell—a powerlifter who’s gone from benching barbells to blending berries, and dropped over 100 pounds in the process.
What Is the Sugar Diet/Sugar Fasting?
Mark Bell’s sugar fasting method is delightfully simple: you spend your day eating (brace yourself) mostly simple sugars. That means fruit, fruit juices, honey, maple syrup, table sugar, and, if you’re feeling rebellious, even candy or Gatorade. Vegetables are allowed for crunch and color, but don’t expect any avocado toast here. The catch? No fats, and almost no protein during the day. The only protein you get comes from what’s naturally in your fruit and veggies.
At night, you can have a lean protein meal—think tofu, tempeh, or seitan for vegans (Mark uses things like egg whites or chicken breast, but we’ll keep it cruelty-free). Keep fat under 30 grams a day, and protein to about half your bodyweight in grams. And starches? Forget about them. No bread, rice, pasta, or potatoes allowed—Mark says they’ll slow your progress faster than a surprise leg day.
For the full scoop, watch Mark break it down in Sugar Fasting diet in 5 minutes (ish).
How Does It Work?
- Daytime: Graze on fruit, sip juice, or even mix up some sugar water. If you’re out and about, a banana or a handful of frozen berries is your new best friend. No need for a food scale or meal prep—just grab and go.
- Evening: Enjoy a lean, vegan protein meal (think grilled tempeh, air-fried tofu, or a big bowl of veggies with a little seitan). Keep fats low—check those labels!
- No Starches, No Fats: Sorry, sweet potato fans. This diet is about simple sugars, not complex carbs or creamy nut butters.
- No Daytime Protein Bombs: Save your protein for dinner, and keep it lean.
Why Would Anyone Do This?
Mark Bell swears by this method for rapid weight loss, especially if you’ve stalled on keto, low-carb, or other “eat-sad-salad” diets. He dropped from 330 lbs to 209 lbs by swapping steaks for strawberries. He claims the sugar diet revs up your metabolism, lets you eat more food (hello, 400–800 grams of carbs per day!), and keeps energy high. Bonus: it’s simple, portable, and doesn’t require a PhD in meal prep.
Mark even points out that science backs up high-carb, low-fat, low-protein diets for weight loss and diabetes control. He references the “rice diet” and the mysterious hormone FGF-21, which may help boost metabolism on this plan. Want to see Mark and Cole Robinson (the original Snake Diet guy) geek out about it? Check out their chat: Mark Bell & Cole Robinson – Sugar Fasting, Snake Diet & Nutrition.
How Much Sugar Are We Talking?
Mark estimates he eats 400–800 grams of carbs per day from sugar-rich sources—think berries, apples, oranges, sorbet, fruit juice, and yes, even the occasional candy. Frozen fruit is a budget-friendly hack, and if you’re vegan, you can skip the honey and go wild with maple syrup or agave.
Is It For Everyone?
This method is for anyone who wants to lose weight quickly, especially if you’re stuck in a plateau. Mark says it’s not for already-lean folks (unless you want a quick “insulin sensitivity reset”), and it’s best used as a short-term tool, not a forever lifestyle. You can run it a few days at a time, or every other day, and Mark recommends daily walks to keep things moving.
The Vegan Bodybuilder’s Bottom Line
The Mark Smelly Bell sugar fasting method is high-sugar, low-fat, and low-to-moderate protein—designed for rapid weight loss, metabolic boost, and ultimate simplicity. Eat fruit and sugar all day, save your lean vegan protein for dinner, and avoid fats and starches. It’s flexible, energizing, and might just be the reset your vegan gains need.
Just remember: always monitor your results, listen to your body, and don’t forget your electrolytes. And if your gym buddies ask why you’re sipping OJ instead of blending protein powder, just tell them you’re following the science—Smelly Bell style.
Stay sweet (and shredded),
Scott
VeganDadDaily.com