The Weight Loss Diet That Finally Worked: Stop Counting the Wrong Calories

If you've ever tried a weight loss diet and felt like nothing works—despite eating less, skipping snacks, and even exercising—there’s a reason.

And it’s not your willpower. It’s that you’ve been counting the wrong calories.

I unlocked my sustainable weight loss not by starving, not by working out harder, and not by cutting carbs or fat—but by paying attention to where my calories were coming from. The secret isn’t in the total number—it’s in the type of calories you eat.

A calorie is a unit of energy. Your body uses it to breathe, circulate blood, digest food, repair cells, and move. But your body doesn’t burn all calories the same way. And it definitely doesn’t use them in the same order.

Here’s what I learned, and what changed everything for me: 📊 Calories per Gram (by Category):

• Sugar (simple carb): 4 calories
• Carbohydrates (total): 4 calories
• Protein: 4 calories
• Fat: 9 calories

Looks simple, right? But here’s where it gets tricky—and where my old diet plan for weight loss went wrong.

Sugar is a simple carbohydrate. A sweet tasting, soluble carbohydrate. Which means it digests and enters my bloodstream faster than any other fuel. That means my body uses it FIRST. Even if I’m in a calorie deficit, and I’m still eating sugar, my body prioritizes it and ignores my fat stores.

I used to think a 1,500-calorie day was a 1,500-calorie day, regardless of what I ate. But my body didn’t see it that way. When sugar was present, my body didn’t need to access fat for energy. So, it didn’t. It just burned the sugar and stored the rest.

So, I’d lose a pound, then stall. Or bounce back. Or feel exhausted and give up.

This is what happened during my first attempt to quit sugar. I thought going cold turkey was the answer. I tossed all my sugary groceries— all of it. The first few days were miserable, but I was hopeful. By the second week, I had bought and brought 95% of that food back into the house. I cracked under the cravings. The strategy didn’t work. And I had spent even more money buying everything twice.

That failure showed me that I needed a more sustainable, smarter approach. So, I created my own unique diet plan for weight loss:

I removed just one, and only one, sugary item at a time. Nothing else. No calorie limits. No crazy rules. Just eliminate one sugar-loaded food, and don’t move on until I had full control over having the need for it.

If it took a week, it took a week! If it took a month, it took a month! Adding that one change, changed everything!

I didn’t change my fat, protein, or carb intake. I didn’t count every macro. I only focused on removing the type of calorie that was blocking fat burning: sugar calories.

Here’s how your body uses energy: 🔥 Energy Use Order:

1. Simple Sugars (glucose, fructose, etc.) – absorbed immediately, used first
2. Complex Carbs – digested more slowly, then converted to glucose
3. Fats – slower to metabolize, used after carb supply runs low
4. Proteins – broken down for energy only in extreme conditions

So, if your diet contains added sugar—even in small amounts—your fat stays stored, waiting its turn. And it never gets used.

But when I started removing sugar gradually, my body had fewer quick-burn calories to rely on. It adapted! It started burning fat! My energy leveled out! I was losing weight! My joint pain was being relieved! And my progress finally picked up!

The surprising bonus? My grocery bill went down. Most of the money I was spending was on processed, sugar-loaded products. When I stopped buying these and shifted my focus to whole, healthy foods for weight loss, I was buying fewer items and saving more without even trying. This simple change in the weight loss foods I chose made all the difference.

I was unknowingly paying for sugar. I was not just paying at the register—I was paying with stalled weight, nagging cravings, fatigue, and a metabolism stuck in the wrong gear.

In Sugars On Me, I explain how to break that cycle, one sugary food at a time. It's more than a book; it's a patient, persistent, and practical diet plan for weight loss that respects your biology.

Here’s what that means in real numbers:

• If a product has 30g of carbs, and 10g of that is sugar, that’s 40 calories from sugar alone.
• Your body will use that 40 calories before it touches the other carbs and then on to stored fat—even if you’re technically eating at a deficit.
• Repeat that pattern all day, and your body never gets the signal to burn fat.

When I started removing sugar calories, I shifted the balance.

That changed everything! I didn’t truly understand what my body was going through until I finished the process. Fats and carbs gave steady energy. Rest came easier. Protein was rebuilding my body. My joints stopped aching—realizing my proteins were finally working. Simple sugars had blocked and pushed aside fats, carbs, proteins, and nutrients, too. I created a calorie deficit that worked because my fuel source changed.

And I got results that last—not because I’m doing more, but because my body is finally doing what it’s supposed to do.

Now, I’m not telling you to give up your favorite foods forever. I’m not saying you have to ditch your carbs, or go keto, or become a macro-counting machine. The best weight loss diet is one you can stick to. My approach is about choosing healthy foods for weight loss by focusing on one simple thing: reducing sugar.

You don’t need to cut every calorie—just the ones that count.

That’s the heart of this book. It’s a mindset. A strategy. A repeatable system that worked for me. I was tired of diets that promise everything and deliver nothing.

And it doesn’t require perfection. It just requires consistency.

The eBook is $9.99.

It’s a one-time investment in a system you can use for a lifetime. If you’ve been stuck—physically and mentally—this book is your way out. It helped me lose weight without extreme dieting, save money on groceries, and finally feel like I was in control of my choices.

So, stop guessing. Start counting what really matters.