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.
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.
Give it time.
Research shows that when people cut way back on carbs (including sugar), cravings dissipate within weeks. Exactly how long it takes will vary from person to person, but four weeks seems average.
Focusing on a healthy diet and giving up sugar entirely can go a long way towards increasing your energy levels, improving your memory and allowing you to concentrate more clearly.
Quitting sugar
It's during this early “sugar withdrawal” stage that both mental and physical symptoms have been reported – including depression, anxiety, brain fog and cravings, alongside headaches, fatigue and dizziness.
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.
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.
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.
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.
Cardio such as swimming, aerobics, running or dancing will burn this excess fat store. HIIT (High-Intensity Interval Training) is the fastest way to trim down stomach fat.
Obesity: Sometimes, obesity can cause fat deposits to hang down from the abdomen, causing a large abdominal pannus. Weight loss: If a person loses a lot of weight rapidly, such as from bariatric surgery, they may have an excess of skin that hangs from the stomach.
Day 3 is the beginning of some of the hardest days for most folks! Your best bet: Realize that you are likely not experiencing a real cold or flu but the effects of detoxing from sugar. Be careful not to rush off to the doctor; just know that this reaction is common and will subside within a few days.
"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.
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.
Common symptoms of sugar withdrawal include cravings and fatigue, but in some cases, people experience irritability, depressed mood, and other unwanted symptoms. For people on very low-sugar diets, such as the ketogenic diet, sugar withdrawal can feel so severe and unpleasant that it is referred to as the "keto flu."
When it comes to obesity or other heart-related diseases, the effects of too much sugar in your diet can be reversed to a degree. Unfortunately, some damage done to your cognitive function and brain chemistry cannot be undone.
The bulging lower abdominal problem commonly occurs in women after childbirth, but may also effect men and women who haven't experienced pregnancy. It's a result of weakened transverse abdominus and overactive external oblique muscles.
Peanut butter can definitely be part of a healthy diabetes diet plan. Always look for peanut butter that contains only peanuts and maybe some salt. Avoid peanut butter that includes added sugars and hydrogenated oils.