Reducing sugar intake has clear health benefits, including reduced calorie intake, which can help with weight loss, and improved dental health. But people sometimes report experiencing negative side effects when they try to eat less sugar. Headaches, fatigue or mood changes, which are , are among the symptoms.
Detoxing from sugar can help you lose weight quickly. “We had over 80 testers from all over the country, and they lost anywhere between 5 to 20 pounds during the 31 days, depending on their weight or sugar addiction,” Alpert said. “Many also noticed that a lot of the weight was lost from their midsection.
Drop your sugar intake at once. The Ohio University Medical Center determined that a sugar detox will take between 3-10 days. The more sugar you are normally taking in, the longer the detox will take. The good thing is, unlike other addictions, the intensity of the symptoms will decrease as you go on.
“Added sugars contribute additional calories and zero nutrients to food,” they add. But even the AHA do not recommend cutting out sugar completely.
There are massive health benefits from cutting back on your sugar intake, one of which is losing stubborn belly fat, says Brenda Rea, MD, DrPH, PT, RD, a family and preventive medicine physician at Loma Linda University Health.
The American Academy of Dermatology emphasizes that a diet high in sugar can accelerate aging; although quitting sugar may not reverse signs of aging that have already manifested, it can slow their progression.
Dr. Nigma Talib, a naturopath who works with celebrities, has popularized the term “Sugar Face” to describe the effects that excess sugar has on the skin. Supposedly, she can look at someone's face and determine if they have a sweet tooth by the appearance and the location of their blemishes and wrinkles.
Fruit can provide several essential nutrients, including fiber, antioxidants, and other healthful compounds that help protect the body from disease. Including whole fruits in a no-sugar diet can still be healthful.
Don't Go Cold Turkey
Because our bodies are so used to sweet stuff, going sugar-free very abruptly can lead to withdrawal symptoms such as headaches, anxiety, and mood swings, said Kohn.
Stop eating sugar and you'll lower your risk of heart disease dramatically because too much sugar in your diet heightens your risk of high blood pressure, obesity, and diabetes — three primary risk factors for heart disease and cardiovascular decline.
"When you reduce or eliminate sugar, storage of fat will decline slowly, and you will lose some weight. However, this takes time, with the effect typically beginning at one to two weeks," Glatter told INSIDER.
Experts advise drinking 6-8 glasses of water every day for oxygen to flow freely in your body and help the kidneys and colon eliminate waste. What's best, it helps in flushing out excess sugar from your body.
Fruits like berries and starchy vegetables like sweet potatoes and plantains are higher in sugar and carbohydrates, but are still welcome on a low sugar diet in moderation. Higher-glycemic fruits such as apples, grapes, bananas, and melons can also be included on a low-sugar diet in moderation.
Reducing your sugar intake can help lower glycation in your skin. Glycation is when sugar molecules attach to protein or lipids in our bodies. When this happens, stored cells aren't as supportive to the skin's surface. The lack of collagen and elastin means it is hard to achieve a firm and plump look.
When asked does sugar age you, Dr. Nish says the short answer is yes. Sugar ages us in many ways, both internally and externally, including our skin.
Eating too much sugar is associated with larger fat deposits around the heart and in the abdomen, which are risky for health.
The easiest way to bring your blood sugar level back to normal is by drinking a lot of water. If your daily water intake level is normal, then your blood sugar remains in control. Water helps kidneys to flush out toxins and insulin from the body.
Drinking enough water each day replenishes your skin's tissue and cells, allowing for younger and healthier looking skin. Another key to maintaining a youthful appearance is to simply get some rest! When you sleep, your body continuously releases hormones that promote cell turnover and renewal.
Sugar Sag Is Irreversible, But It Is Preventable
Once your collagen becomes cross-linked, there's no way to undo that process. That's why it's so important to focus on prevention.