Why is Everyone Talking About What Happens When You Stop Eating Sugar?
The topic of sugar and its impact on our health has become a major talking point in the health and wellness community, and for good reason.
Excessive sugar consumption has become a serious problem in the modern day world, as we see an increase in refined sugar in our diets. From our coffee creamer to our bread to even salad dressing, added sugars are taking over.
Keep in mind when we talk about what happens when you stop eating sugar, we are referring to added sugar intake or refined sugar intake. This is chemically produced sugar added to pre-made foods – not natural sugars that we find in our fruits and vegetables.
With studies linking high sugar consumption to an increased risk of chronic diseases like diabetes and weight gain [1], it’s no wonder more and more people are searching for ways to reduce their sugar intake.
By cutting out sugar for just 14 days, you can experience a number of health benefits, including improved energy levels, reduced inflammation, and a clearer mind.
Additionally, reducing your sugar intake can help you break free from sugar cravings and make it easier to maintain a healthy diet in the long term.
In this article, we’ll dive into what happens to your body when you stop eating sugar for 14 days and provide you with the tools and information you need to give it a try yourself!
What to Expect When You Stop Eating Sugar for 14 Days
1) Improved energy levels:
Do you find yourself reaching for a sugary snack in the afternoon to combat feelings of fatigue and sluggishness?
While it might provide a temporary energy boost, consuming too much sugar can actually interfere with your energy levels in the long run. Sugar stimulates the release of insulin, which can cause fluctuations in your blood sugar levels, leading to energy crashes and feelings of fatigue.
By cutting out sugar for just 14 days, you can dramatically improve your energy levels.
Reducing your sugar intake can help regulate your hormones, leading to a more stable and consistent energy supply throughout the day. You’ll notice a difference in the way you feel, and you’ll be able to tackle your to-do list with more energy and motivation.
2) Better sleep:
Are you tired of feeling sluggish and exhausted, even after a full night’s sleep?
Studies have shown that consuming too much sugar can interfere with your sleep patterns, leading to restless nights and groggy mornings[2]. By cutting out sugar for just 14 days, you can dramatically improve the quality of your sleep.
Sugar stimulates the release of insulin, which can disrupt your circadian rhythm and affect the levels of hormones responsible for regulating sleep, such as cortisol and melatonin.
When these hormones are imbalanced, it becomes harder for your body to fall asleep and stay asleep throughout the night. This leads to restless nights and leaves you feeling tired and groggy the next day.
(Read more on what you can do to get the best night’s sleep you’ve ever had)
3) Weight loss:
Sugar is a sneaky ingredient that can be hiding in many of our favorite foods and drinks. From candy to soda, it’s all too easy to consume more sugar than our bodies can handle.
And you’ve probably heard it before – too much sugar leads to weight gain. That’s because sugar is high in calories and can lead to insulin spikes, causing your body to store more fat.
By cutting out sugar for just 14 days, you can make a significant impact on your weight loss journey.
By reducing your overall calorie intake, you’ll be taking a big step towards a healthier and happier you. Plus, by cutting out sugar, you’ll avoid energy crashes and cravings, which can sabotage even the best weight loss efforts.
4) Decreased inflammation:
Inflammation is a natural response in your body, helping to protect against harmful substances and promote healing. But when chronic, it can lead to a range of health problems, such as heart disease, diabetes, and certain types of cancer.
So, what does this have to do with sugar? Unfortunately, consuming too much sugar can increase inflammation in the body, making it even harder for your body to heal and protect itself.
However, by cutting out sugar for just 14 days, you can make a big impact on your inflammation levels.
By reducing the amount of sugar in your diet, you’ll decrease the stimulation of insulin and other hormones that can contribute to inflammation. You may notice a decrease in symptoms such as joint pain, skin redness, and overall feelings of swelling.
By reducing inflammation, you can improve your overall health and reduce your risk of developing serious health problems down the line.
5) Clearer skin:
Do you struggle with dull, acne-prone skin? If so, it might be time to take a closer look at your diet.
Consuming too much sugar can lead to hormonal imbalances and increased insulin levels, which can contribute to skin problems such as acne and dullness.
By cutting out sugar for just 14 days, you can get red of those annoying pimples and zits that just keep popping up.
In just two weeks, you’ll notice your skin become brighter, and you may even see a reduction in the appearance of fine lines and wrinkles.
6) Improved digestion:
Sugar is a leading cause of inflammation in the gut, which can interfere with your body’s ability to digest food properly.
Consuming too much sugar can also alter the balance of bacteria in the gut, leading to an overgrowth of harmful bacteria and a reduction in the number of beneficial bacteria.
Too much sugar has been linked to an increased risk of gut disorders, such as Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD), and leaky gut syndrome.
However, by reducing your sugar intake, you can help reduce inflammation in the gut and improve your body’s ability to digest food.
This can result in improved digestion, less bloating and gas, and a reduction in digestive discomfort.
7) Increased mental clarity:
Think sugar just affects our physical health? Think again!
Sugar can interfere with the production and function of neurotransmitters, which are chemicals in the brain that regulate mood, energy, and mental clarity. This can lead to decreased mental clarity and increased feelings of anxiety and depression.
Consuming too much sugar can lead to hormonal imbalances, including decreased production of hormones such as serotonin and dopamine. These imbalances can interfere with mental clarity and overall mood.
By reducing your sugar intake, you can help regulate your hormones, improve neurotransmitter function, and avoid energy crashes, leading to improved mental clarity and overall mood.
8) Improved immune system:
Do you find yourself getting sick frequently, despite getting enough sleep and exercise?
Studies have shown that consuming too much sugar can suppress the immune system, making it harder for your body to fight off infections and illness. [3]
By reducing your sugar intake, you can help improve your immune system and reduce your risk of illness.
This is because reducing sugar consumption can regulate insulin levels, reduce inflammation, and support the growth of beneficial bacteria in the gut, which all play a role in maintaining a healthy immune system.
9) Better heart health:
Sugar is high in calories and can contribute to weight gain, which is a major risk factor for heart disease.
Consuming too much sugar can also raise blood sugar levels and increase insulin resistance, leading to an increased risk of heart disease and other related health problems.
In addition, sugar can raise triglyceride levels in the blood, which are a type of fat that can contribute to heart disease and stroke.
10) Decreased cravings:
Do you find yourself constantly craving sugary treats, no matter how hard you try to stick to a healthy diet? A sugar habit can be hard to kick.
Sugar is highly addictive, and consuming sugar regularly can lead to a vicious cycle of cravings and overindulgence. By eliminating sugar, you may find that your cravings for sugary foods diminish, and you’re better able to control your eating habits.
This can make it easier to stick to a healthy diet and avoid falling back into old, unhealthy eating patterns.
11) Improved insulin sensitivity:
Do you suffer from high blood sugar levels or have a family history of type 2 diabetes?
Consuming too much added sugar can lead to insulin resistance, a condition in which your body becomes less sensitive to insulin, the hormone that regulates blood sugar levels. This can lead to high blood sugar levels and an increased risk of type 2 diabetes.
But the good news is, when you consume less sugar, your body doesn’t have to produce as much insulin to regulate your blood sugar levels.
Over time, this can help improve your body’s sensitivity to insulin and reduce your risk of developing insulin resistance.
The Bad:
While cutting out sugar can bring many health benefits, it can also have some negative side effects, especially in the short term. Here are some of the most common negative side effects of cutting out sugar:
- Cravings and headaches: Sugar is a highly addictive substance, and when you stop consuming it, you may experience intense cravings and withdrawal symptoms. Some people may also experience headaches as their body adjusts to the change.
- Mood swings and irritability: Sugar affects the levels of certain hormones in the brain, such as serotonin, that regulate mood. When you quit sugar, these hormone levels may become imbalanced, leading to mood swings and irritability.
- Fatigue and low energy: Without the quick energy boost that sugar provides, your brain function can be impacted as well. you may feel more tired and sluggish as your body adjusts to using other sources of energy, such as fats and proteins.
- Nausea and digestive discomfort: If you’re used to consuming too many calories from sugar, your body may have difficulty adjusting to the sudden change. This can result in digestive discomforts, such as nausea and bloating.
- Weight fluctuations: While cutting out sugar can lead to weight loss in the long term, in the short term, you might see just the opposite. It may result in weight fluctuations as your body adjusts to the change.
Your Fist Steps to Stop Eating Sugar for 14 Days
Making the decision to cut out sugar for 14 days is a great step towards improving your health, but it can also be a bit daunting. Here are some tips to help you prepare for your sugar detox:
- Gradually stop consuming sugar: Start by reducing your sugar intake gradually, rather than changing your diet completely. This will help your body adjust to the change and reduce the risk of sugar cravings and withdrawal symptoms.
- Plan your meals: Plan your meals in advance, and make sure they’re balanced and nutritious. Stock your pantry with healthy, low-sugar options and prepare snacks ahead of time.
- Be mindful of added sugars: Sugar is often added to a range of processed foods, so it’s important to read labels and choose foods that are low in added sugars. Don’t pick up those candy bars, energy drinks or other foods with added sugar .
- Limit your sugar intake to no more than 6 teaspoons per day: According to the World Health Organization (WHO), the recommended daily limit for sugar intake is no more than 24 g or 6 teaspoons per day.
- Consider a sugar detox: A sugar detox can be a great way to help reset your taste buds, reduce sugar cravings, and finally kick that sugar addiction. If you’re trying to quit sugar, great! If you’re just reducing your sugar intake, consider going on sugar detoxes every few months for better health.
By taking these steps and limiting your sugar intake, you can help prepare for a successful sugar detox and enjoy the benefits of improved health and wellness.
So, if you’re ready to take control of your health and improve your wellbeing, why not try cutting out sugar for 14 days? Your body will thank you for it!
References
- Rippe JM, Angelopoulos TJ. Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding. Nutrients. 2016;8(11):697. Published 2016 Nov 4. doi:10.3390/nu8110697
- Alahmary SA, Alduhaylib SA, Alkawii HA, et al. Relationship Between Added Sugar Intake and Sleep Quality Among University Students: A Cross-sectional Study. Am J Lifestyle Med. 2019;16(1):122-129. Published 2019 Aug 23. doi:10.1177/1559827619870476
- Ma X, Nan F, Liang H, et al. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022;13:988481. Published 2022 Aug 31. doi:10.3389/fimmu.2022.988481
- https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children
