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.
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.
Cut added sugar and you could lower calories and body weight, which could improve your cholesterol. But it's not just the weight loss. Even at the same weight as others, people who got less than 20% of their calories from added sugars tended to have lower triglycerides.
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.
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.
After 14 days of quitting added sugars, you will notice that your skin is firmer, more elastic, is incredibly radiant and wrinkles are reduced considerably. At the same time, your weight is slowly decreasing and your body is also much healthier.
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.
Does the body need sugar to survive? According to the American Heart Association (AHA) , the body does not need any added sugar to function healthily. Naturally occurring sugars come with a variety of nutrients that the body needs to stay healthy.
"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.
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.
One study shows that people who quit sugar for 30 days noticed 5-20 pounds of weight loss. Reducing your sugar intake will help you limit your cravings and speed up your metabolism. Both of these things will help you lose weight.
Another study suggests this can mean a 14% decrease in total calories, which may mean you consume 280 fewer calories when based on a 2,000-calorie day. Keep this up for a month, and you may lose 2 to 3 pounds just by cutting added sugars.
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.
But there's no need to add glucose to your diet, because your body can make the glucose it needs by breaking down food molecules like carbohydrates, proteins, and fats. Some sugars are found naturally in foods, such as fruits, vegetables, and milk. “These are healthful additions to your diet,” says Dr.
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.
Eggs, peanut butter, beans, legumes, protein smoothies, fatty fish, and nuts are all high in protein. An increase in healthy fat intake also helps in sugar detox. Healthy fats include avocado, unsweetened coconut products, grass-fed butter or ghee (unless you are lactose-intolerant), nuts, and seeds.
There are tons of benefits to a sugar-free diet, besides weight loss: you will significantly improve your health, lower the risk for chronic diseases, boost your energy levels and improve your ability to focus.
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.