#3 - Full Day of Eating: Sugar Fast

After last week’s post, I got a fair share of questions — and I get it.
Sugar fasting sounds wild. So today, I’m showing you exactly what a full day of eating looks like on the Holy Bulk version of the Sugar Diet.

☀️ Morning Routine

First thing in the morning, I walk to the mall for groceries. That gives me 3–4k steps to start the day — movement before calories = 🔥.

Here’s my go-to breakfast lineup:

🟠 1. Orange Juice

• Always 100% juice, no added sugar, no concentrate, and pulp-free.

• Why pulp-free? Because we want fast liver uptake. Fiber slows digestion and reduces the FGF21 response — the key fat-burning hormone activated by fructose.

I sometimes add ½ tsp bi-carb soda, 10g collagen, and 1 tsp of sea salt to buffer acidity, support gut lining and skin, and restore electrolytes lost during sugar fasting.

I skip the collagen if I want to stick to a strict sugar fast. While collagen isn't a complete protein and doesn't trigger a strong insulin response like whey, it still counts as protein. When I do include it, pairing it with orange juice is ideal — the vitamin C supports collagen absorption.

🍏 2. Apple Purée

• Cooked fruit = easier on the gut.

• Purée avoids excess fiber and polyphenols that can feed bacteria in the upper gut and cause bloat or endotoxin release.

• Smooth digestion = steady energy.

🍌 3. Ripe Bananas

• I go for fully ripe with brown spots.

• The more ripe they are, the more starch converts into simple sugars, making them ideal liver fuel with minimal digestive burden.

• I dip them in honey and sea salt for improved digestion and taste.

🍯 4. Raw Honey

• Contains a natural mix of glucose + fructose + enzymes.

• Doesn’t require insulin, fuels the liver directly, and offers anti-bacterial benefits.

• Yes, I eat it by the spoonful.

🍇 Afternoon = Whatever You Feel Like

• Whole fruits, fruit blends, fruit juices — as long as they’re clean, sweet, and fat-free, they’re fair game.

• I might add cupped mango, fresh juice blends, or even coconut water.

🍹 Eating Out? Options Are Everywhere

One of the best parts of this diet is how easy it is to eat out.

• Gas station? Grab a smoothie or 100% juice.

• Café? Order fresh juice or herbal tea with sugar or honey.

• Movie theater? Skip the popcorn — go for juice or soda (in a pinch).

One of my favorite hacks is visiting an artisanal gelateria and getting a fruit sorbetto — usually just fruit, water, and sugar.

You can even make your own smoothie at home — just use frozen fruit, honey, and water or juice. No protein, no milk, no nut butter.

🍬 Late Day Cravings? Read This First

The golden rules are:
✅ Gluten-free
✅ Seed-oil free
✅ Fat free

However, if you’re still hungry later in the day, a small amount of processed sweets is fine — but be picky.

Generally, stick to low-fermentable fruits, juices, and clean lollies — this supports smoother digestion and more stable blood sugar.

🍽️ If It's a Refeed Day

If you're breaking your sugar fast after the gym or post-5PM, keep it simple:

• 🍚 White rice – clean starch

• 🐟 1 can sardines – lean protein + omega-3s

• 🥚 3 whole eggs – cholesterol, fat-soluble vitamins

• 🍄 White mushrooms – supports hormone balance

• 🥕 Carrot salad – binds excess estrogen and endotoxins

This combo checks all the boxes for digestion, hormones, and muscle recovery. It’s the only time I intentionally mix carbs and fats — Randle cycle spoiler. I believe spiking insulin here is necessary for the proper uptake of selected fatty acids.

Avoid acellular carbs!

🔁 Recap: Simple Rules

Sugar fast = no fat, no starch, no protein.
Fuel the liver. Move your body. Keep digestion clean.
Steps. Sun. Steel. That’s the holy trifecta.

👉 Have questions? Shoot below or email me: [email protected]
💬 Tried the sugar fast? Share your experience!
🛒 Haven’t started yet? Grab your juice and fruit, and start tomorrow morning.

— Sainté