Quitting sugar especially added or refined sugars can be very healthy and bring noticeable changes in the body. Sugar, when consumed in excess, contributes to weight gain, inflammation, energy crashes, mood swings, insulin resistance, and an increased risk of chronic diseases like diabetes and heart conditions. When you stop or significantly reduce sugar intake, your body begins to stabilise its blood sugar levels, improve insulin sensitivity, and reduce overall inflammation. However, since sugar impacts brain chemistry and metabolism, quitting it can cause both positive and challenging signs as the body detoxifies and adjusts. Keep reading as we list things to expect when trying to quit sugar.
10 Things to expect when planning to quit sugar
1. Sugar cravings intensify
In the first few days, your body may crave sugar intensely. This is because sugar activates dopamine, the "feel-good" brain chemical, and your brain misses the quick reward. Expect urges for sweets, carbs, or even sugary drinks. Staying hydrated and eating fibre-rich, protein-packed meals can help manage cravings.
2. Mood swings and irritability
Since sugar boosts mood temporarily, removing it can lead to irritability, frustration, or low mood as dopamine levels stabilise. This emotional roller coaster is usually short-lived and fades within a week or two, especially when replaced with mood-friendly foods like nuts, fruits, and leafy greens.
3. Headaches and fatigue
As your body detoxes from sugar, you might feel tired or develop headaches due to fluctuating blood sugar levels. This is often referred to as the "sugar withdrawal flu." It's temporary and can be eased with rest, hydration, herbal teas, and balanced meals.
4. Better sleep quality
Once the initial withdrawal phase passes, many people report deeper and more consistent sleep. Sugar affects cortisol levels and can disrupt sleep cycles, so reducing it allows your natural rhythms to reset, leading to more restful nights.
5. Weight loss
One of the most visible effects is weight loss, especially around the midsection. By eliminating empty calories from sugary foods and drinks, and reducing insulin spikes, your body taps into stored fat for energy, promoting fat loss.
6. Improved digestion
Without sugar feeding harmful gut bacteria and causing bloating, your digestive system may begin to function more efficiently. Expect less gas, bloating, and irregularity. Adding probiotics and fibre can accelerate this benefit.
7. Clearer skin
Sugar is a known trigger for acne and skin inflammation. Within a few weeks of quitting sugar, many people notice a healthier, clearer complexion. This is due to reduced inflammation and more stable insulin levels, which help regulate oil production.
8. Enhanced taste sensitivity
As your taste buds recover, natural foods like fruits and vegetables will begin to taste sweeter and more flavourful. After a couple of weeks, you'll find that you no longer crave heavily sweetened items and may even find them overly sugary.
9. Stable energy levels
Without sugar highs and crashes, your body begins to rely on steady fuel from whole foods. This results in more balanced energy levels throughout the day, improved concentration, and fewer afternoon slumps.
10. Better heart and metabolic health
Over time, cutting sugar reduces the risk of high blood pressure, cholesterol issues, and insulin resistance. Your metabolic health improves, reducing the risk of Type 2 diabetes and cardiovascular problems, and promoting overall longevity.
Keep these factors in mind when trying to quit sugar.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
