How your Body Reacts When you Quit Sugar For 14-Days?

There are two main types of sugars that we may consider in our diet known as natural sugars and added sugars, as per American Heart Association and National Health Service. Natural sugars also known as fructose can be found in fruits, vegetables, and milk (lactose). These foods are packed with healthy nutrients and have become an essential part of balanced diet. Meanwhile, added sugars can be found in processed foods such as candy, baked products, and soft drinks as they contain sucrose, fructose, and corn syrup and often linked to obsesity, diabetes, and heart diseases when consumed in excess quantity.

According to a report published in healthline, health guidelines suggest limiting free sugars (added+natural) to below 5% to 10% of daily calories with organisations such as AHA (American Heart Association) highlighting stricter limits of 25 grams/day for women and 37.5 grams/day for men to improve weight control and heart health.   

Limiting foods and beverages with added sugars and replacing them with naturally sweet whole foods may help alleviate sugar cravings and the amount of added sugar, added the healthline report.

As sugar has emerged an integral part of our daily diet, some of us may find it challenging to control the sweet cravings. While it may be difficult to remove sugar from our diets, bringing down the intake can lead to several health benefits.

Recently, leading gastroenterologist Saurabh Sethi (Harvard, Stanford, AIIMS-trained) shared key inputs about the effects of sugar reduction on the body. He took to his social media handle Instagram and said, “most people don't realize this: Sugar doesn't just add calories. It hijacks appetite, cravings, insulin, and liver fat - quietly. That's why I ask my patients to try 14 days without added sugar."

How Your Body Reacts When You Quit Sugar?

Saurabh Sethi said the moment you reduce sugar intake (added sugar), the body undergoes various changes. In the beginning, the brain starts adjusting to the new lack of sugar that may lead to headache, cravings, fatigue, irritability, and brain fog, among others. It can not be classified as withdrawal but it the brain recalibrating to the new change. The moment body gets adapted to the reduction in sugar intakes, the body will witness a new shift. The cravings will decline, energy levels become increasingly efficient at handling sugar.

Foods Containing Added Sugar

He said added sugar are hidden in food items such as drinks, juices, flavoured yogurt, cereals, bars, sauces & dressings, baked goods, and sweetened alcohol, adding labels are misleading and healthy does not always mean low sugar.  

By the time week two arrive, the changes will lead to flatter tummy, better sleep, clearer hunger cues, lesser urges for food, and improved fasting glucose. Even if the scale fails to highlight a major change, the metabolism will witness significant improvement. It implies that the body starts becoming more efficient at using energy that may lead to several health benefits in the longer run.

When you skip added sugar for 14 days can help in alleviating insulin spikes, decreasing liver sugar load, and reducing water retention. It also helps in resetting the taste buds and reduces visceral fat signaling.  

"This reset is especially helpful if you have constant cravings, bloating, fatty liver, insulin resistance, low energy, and poor sleep," he added.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.