What symptoms occur during sugar withdrawal and what can you do about it?
Too much sugar is unhealthy, causes physical and psychological dependence and can lead to unpleasant symptoms: the list of reasons why we should avoid sugar is long. Nevertheless, it is of course difficult to completely banish sweets, chocolate and other sweetened foods from our diet. However, those who dare to give up sugar often have to struggle with withdrawal symptoms. This is because our body can react to sugar withdrawal with various symptoms.
We explain what side effects sugar withdrawal can have, how long the withdrawal symptoms last and what tips can help you stick to giving up sugar.
Does sugar withdrawal affect the body?
It is now well known that too much sugar is unhealthy and that high sugar consumption can even lead to sugar addiction. So what happens when we stop eating sugar? Do withdrawal symptoms really occur without sugar and what happens to the body when we give up sugar permanently? Anyone who takes up the fight against sugar addiction can expect positive changes in the long term: giving up sugar can improve liver and blood fat levels, reduce inflammation and lead to a better general feeling.[1] But as with any addiction, giving up sugar is not easy at first.
As long as you eat sugar regularly, your body will crave more sugar. This doesn't just apply immediately after eating chocolate, but also days and maybe weeks later. If you decide to give up sugar, your body will protest at first and will most likely react to the sugar withdrawal with physical and psychological side effects.[2]
Sugar withdrawal: What symptoms can occur?
The most important thing to note is that every body reacts differently to sugar withdrawal. If you are planning to give up sugar, you should not worry too much about possible withdrawal symptoms. Some people react to sugar withdrawal with physical and psychological symptoms, while others notice almost nothing when they give up sugar. Ultimately, you just have to try it out for yourself. However, if you do experience withdrawal symptoms when you give up sugar, there are some typical symptoms during sugar withdrawal.
Cravings for sweets
One of the first symptoms of sugar withdrawal is a craving for sweets. If you have previously regularly consumed sweets, chocolate, simple carbohydrates and sugary foods and drinks, radically giving up sugar will lead to a strong craving for sugar. This naturally makes giving up sugar particularly difficult at the beginning, but the body will gradually get used to the withdrawal.
Headaches due to sugar withdrawal
In addition to cravings as a reaction to sugar withdrawal, headaches are also a common symptom. This is simply a reaction to the sugar withdrawal and the change in energy supply due to the change in diet. After a few days, the body usually gets used to not eating sugar and the headaches subside.
Sugar withdrawal can lead to dizziness and circulatory problems
The advice to give people with circulatory problems and dizziness something sugary, such as cola or chocolate, is still well known. Sugar causes blood sugar levels to skyrocket and can counteract circulatory problems by causing hypoglycemia. For this reason, sugar withdrawal can also lead to dizziness and circulatory problems.[3] Because the regular sugar intake is no longer available, blood sugar levels are lower. The body has to get used to this first.
Sugar withdrawal & fatigue
Not only headaches and cravings, but also tiredness and lack of motivation make giving up sugar particularly difficult, especially at the beginning. Anyone who has previously given themselves a sugar rush throughout the day with sweets, sugary foods or sweet drinks will have to do without this motivation since the sugar withdrawal. If sugar is no longer there as a stimulant and energy boost, you may feel tired at first until your body gets used to your new life without sugar.
Digestive problems caused by sugar abstinence
Since sugar also affects the intestinal flora, sugar withdrawal can lead to abdominal pain, bloating, or nausea.[4] Depending on how much you change your diet by quitting sugar, these symptoms can appear with varying degrees of severity. Of course, sugar withdrawal does not necessarily have to lead to such withdrawal symptoms.
Impure skin due to sugar withdrawal
High sugar consumption is often associated with skin blemishes and spots.[5] But even when you start cutting out sugar, your skin may react accordingly. In the first few days and weeks, sugar withdrawal can lead to spots and blemished skin. Like all other symptoms of cutting out sugar, these will most likely disappear over time.
Avoiding sugar can cause sleep disorders
Sugar withdrawal can not only manifest itself in physical side effects, but can also affect your sleep. There are several reasons for this. On the one hand, the craving for sweets can of course ensure that you struggle to give up sugar, especially in the evening. Are your thoughts circling around the strong Missing a bar of chocolate or other sugary foods can prevent you from sleeping.
Since sugar also affects your hormone levels and your brain, you may experience symptoms such as headaches and sleep disorders until you get used to a life without sugar.
Sugar withdrawal has psychological effects
Sugar can not only lead to physical dependence, but also psychological dependence. So it's no wonder that sugar withdrawal also has psychological consequences. Mood swings, irritability and concentration problems are among the most common psychological problems when giving up sugar. There are various reasons for this. On the one hand, giving up is of course never easy and anyone who has ever been on a diet knows the grumpiness that comes with it. So it's not surprising that you get in a bad mood when you have to give up the chocolate you loved so much. If sweets are still part of everyday life in your environment while you have dared to go "cold turkey", that doesn't necessarily lift your mood either.
Another reason for the emotional impact of giving up sugar is that sugar is often used as a mood enhancer or comforter. When we are stressed, sad or frustrated, we tend to reach for our favorite sweets. The sugar increases the serotonin level and we immediately feel better. This is why sugar addiction is also a psychological problem for many people. Since this no longer works due to sugar withdrawal, it is quite possible that you will struggle with mood swings, bad moods and irritability, especially in the beginning.[6]
Are the symptoms of sugar withdrawal permanent?
If you are struggling with withdrawal symptoms after giving up sugar, don't worry: as soon as your body gets used to it, the symptoms will disappear. However, it is not possible to say exactly how long sugar withdrawal will last. This varies from person to person. Many people no longer have any symptoms after three to four days , for others it takes two weeks or longer. However, after about a week the first positive effects of giving up sugar usually become apparent and you feel fitter, more productive and no longer have cravings.
But regardless of how long the withdrawal symptoms last, you should avoid relapses. The hidden sugar in many foods in particular can quickly cause you to fall into the sugar trap again. So continue to pay attention to your diet and try to avoid old habits . It is also completely normal for a high phase after the first few days without sugar to be followed by cravings for sweets and perseverance followed by other symptoms. That is why giving up sugar is the most important thing. However, with a few tips you can make sugar withdrawal easier.
Sugar withdrawal: These tips help
To help you get through sugar withdrawal and better deal with the symptoms that arise, there are a few tips you can consider. These include:
- Balanced diet
During sugar withdrawal, you should eat enough to keep blood sugar levels stable. Regular meals prevent cravings and can help reduce sugar cravings. Complex carbohydrates from whole grains, fruit or nuts can help with sugar withdrawal.
- Drinking a lot
While you're cutting out sugar, you should drink plenty of fluids. This can not only help you feel full and reduce the effects of sugar withdrawal, but also provide the hydration your body needs during this phase.
- Movement
Regular exercise in the form of walking or sport can also help you to cope better with giving up sugar. If you feel tired or listless due to sugar withdrawal, exercise can help to get your circulation going. Sport also releases feelings of happiness that you are otherwise used to from sugar.[7]
- Diversion
If sugar has been a regular part of your everyday life, it will be difficult to quit at first. It can quickly happen that your thoughts only revolve around chocolate, sweets and everything you are not allowed to eat. In this situation, distraction can help. Whether it's exercise, a walk with friends or a new hobby - the main thing is that you are distracted from the sugar withdrawal.
- Sufficient sleep
Not getting enough sleep puts stress on the body, which makes you crave sugar and energy even more.[8] To avoid this, make sure you get enough sleep every night. Additionally, a nightly routine can also help suppress nighttime cravings.
Conclusion: How to overcome sugar withdrawal
Giving up sugar is not easy, but those who overcome their sugar addiction will be rewarded with many positive side effects. However, it does not always have to be a radical withdrawal; a slow sugar withdrawal is also possible. If you mainly want to avoid added sugar in your diet, you can still eat sweet things by using sugar alternatives or CHUNKY FLAVOUR flavor powder instead of refined sugar. It is important to choose a path that suits your lifestyle and diet and that you can really stick to.
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