In a world facing a type 2 diabetes crisis, deciding to quit sugar for a month or at least drastically curb your intake is a no-brainer. It’s a big step towards healthy eating for weight loss and one of the top recommendations by the World Health Association.
Sugar isn’t just a high risk factor for diabetes, it also has zero nutritional benefits and makes you crave food. Most people lose weight when they decide to quit sugar.
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No Sugar For A month Weight Loss
Now I don’t have a sweet tooth, I guess I’m lucky that way, (peanut butter toast is my downfall). For my guy it’s a different story.
Tea is his drink of choice and he can get through 10 cups a day. He was taking 2 teaspoons of sugar in his tea. Just think! That’s 20 teaspoons of sugar a day! We were getting through a packet of sugar a week.
Now he does exercise a lot and you would never say he was overweight, but he did have a little bit of a tummy. (Not that I would ever mention it to him!)
I was more worried about what that sugar was doing to him. Could someone as fit as my guy still get diabetes just because of his sugar intake?
It was probably less likely because he exercised daily (which lowers your blood glucose level), but that’s no guarantee. There’s certainly an increasing in the number of people being diagnosed with type 2 diabetes who are thin but don’t have the best of diets.
I managed to quit sugar myself, lost some weight and it made my guy curious enough to try. He found it tough but he lost half a stone in a month. He was so chuffed!
That was just from cutting out obvious sources of sugar – sugar in his tea and sugary treats. My guy’s a climber and the weight loss made a difference to how hard he could climb.
No Sugar For A Month – Long Term Effects
This was a few years ago and the weight has stayed off. He does have a few sugar treats from time to time, but he’s never gone back to the high sugar intake he used to live on.
Quitting sugar or at least drastically reducing your intake is so worth it. You owe it to your body.
What Counts As Sugar?
Sugar creeps into our diet in so many different forms. It naturally occurs in fruit, it’s added to processed food from sauces to cakes and food producers try to mislead us by adding “natural sugars” in the form of fruit sugars, maple syrup and honey.
It’s all sugar! Even when it’s natural. I draw the line at removing fruit from my diet but try to minimise eating foods with added sugars even from natural sources.
I like to avoid drinking fruit juice. It’s a big sugar hit and you can get the nutrients you need from eating whole fruit.
Here’s what happens when you stop eating sugar for a month…
You’ll Go Through Withdrawal Symptoms
Everyone reacts differently but sugar is addictive and when you quit you’ll go through withdrawal symptoms. Don’t worry – they won’t last.
Some people get headaches for a day or two and most people feel tired but by your second week you’ll be bouncing around with extra energy.
You’ll Have Better Digestion
Eating too much sugar messes up your digestive system. When you quit sugar you’ll be rewarded with a healthier gut.
Quitting sugar is good for your immune system and you’re ability to extract nutrients from food.
You’ll Feel Lighter
A big plus of quitting sugar is reduced bloating. You’ll also be consuming less calories and have less food cravings.
The result? You’ll lose weight in no time. Real sugar addicts can experience large weight loss just by quitting sugar.
Your Dentist Will Love You
Quitting sugar means less fillings! Sugar is the main cause of tooth decay and by eliminating sugar from your diet your chance of fillings becomes almost zero.
That means less bills and time in the dentist chair! I haven’t had a single filling since I quit sugar!
You’ll Cook More
When you quit sugar for a month you’ll become more aware of all the bad ingredients in processed food. The solution? You’ll start cooking healthy food at home. Better for you and your family.
You’ll Need A Supply Of Healthy Snacks
It’s best to be prepared with healthy alternatives to sugary treats. Make sure you don’t lapse by having a supply of fruit and nuts to hand.
Travelling Will Be Tricky
You’ll need a plan to cope with travelling. It can be very difficult when you’re out and about to find sugar-free food. It’s best to go prepared with your own food.
You’ll Be Able To Taste Sweetness Again In Natural Foods
When we eat sugar all the time we lose our sensitivity to sweetness. When you quit sugar expect to be delighted by the wonderful natural sweetness in healthy foods.
It’s Your Best Defense Against Diabetes
Sugar is the number one factor contributing to the rise in type 2 diabetes. Cut out sugar and you vastly reduce the risk. Some people have even managed to reverse type 2 diabetes by quitting sugar and following a low-carbohydrate diet.
Tips To Quit Sugar For A Month
Sugar is everywhere. It’s the hidden ingredient in so many processed foods. Everyone needs a little help to quit sugar for a month and the resources in my post: 6 Tips To Help You Quit Sugar (Right Now) will help.
These are just some of the many benefits you’ll enjoy when you quit sugar. I find the challenges are always outweighed by the huge pluses in how I feel. Love to hear your comments!
Frequently Asked Questions
Expect to lose 1-2lb a week. It can be a lot more if you’re a big sugar addict and have a lot of weight to lose. Weight loss will depend on how much your diet changes by quitting sugar. If you have a sweet tooth – expect to see big changes.
Expect withdrawal symptoms for the first few days. These could be headaches, feeling achy and tired. After the first few days you should start to feel better and by the second week notice increased energy levels. You stop craving your next sugar fix. No more energy peaks and crashes. Your digestion will be better, less bloating and if you’re replacing your sugary snacks with healthy food, expect to lose weight.
Sugar is present in many natural forms, such as fruit and vegetables, so you’re never completely detoxing from sugar. It’s the super concentrated stuff added to processed foods or stirred into your tea that causes the problems. Quit adding granulated sugar, honey, maple sugar or any other form of intense sugar fix to your food and your taste buds will quickly adapt. Some people will adjust in less than a week but everyone is different and it’s harder if you have a sweet tooth. One month should be enough to eliminate cravings and adapt to healthy eating.
Good morning
I have decided to quit sugar and have been thinking honey could substitute. Now I’ve just read that sugar is Sugar it does not matter whether is natural. My question is will it not affect our body if we don’t take sugar completely
Hi Precious thanks for commenting – it’s a good question. The body needs glucose to function. Glucose is the energy source of the body but you don’t need to eat pure sugar to get this energy. The body will convert just about all food into glucose. Sugar naturally occurring in the food you eat isn’t the concern. Even vegetables contain some sugar. Unless you’re diabetic, eating fruit which has high levels of sugar in it’s natural form is still good for you. Just don’t over do it and avoid fruit juices. It’s adding extra sugar to your food or eating processed foodstuffs with high sugar levels such as cakes and biscuits that’s the problem. These are the big contributor to diabetes and obesity. Try and avoid all added sugars. These can be honey, fruit sugars, molasses, agave nectar, maltose, maltodextrin. Some are better than others in terms of Glycemic Index but all will make your blood sugar levels spike then crash a few hours later leaving you craving your next sugar fix.
I quit sugar a week ago and my energy level is through the roof. If all I had to do was cut out sugar then I’m wondering why didn’t I do this before. Sugar is poison to our system.
That’s wonderful to hear Rachel. It’s sad so many of us have been duped into eating unhealthy diets. I’d love everyone to discover how great you can feel when you eat better and exercise regularly.
I am not a fat person for me leaving sugar will reduce my weight more?
If you’re not over weight I doubt you’ll lose extra weight by quitting sugar. You’ll probably find you get the calories you need from eating more healthy food. I suggest you keep an eye on your weight and if you’re struggling to maintain your weight make a conscious effort to eat extra healthy snacks.
I’ve been diagnosed with diabetes and I’ve been craving sugary beverages and tha would spike diabetes to 28 which is very high. I developed oral and vaginal fungal infection due to high sugar intake but now I’ve just started with a no sugar diet since Monday which leaves me fatigued. I can’t wait for the week to end so that I can start another week to see what will happen.
Thank you very much for all the tips. They gave me the zeal to continue.
Regards
Nkhensani
Hi Nkhensani
Making the decision to quit sugar is the hardest step followed by getting through the first week. It will get easier. Hang in there! Cutting sugar intake is so important for your health. There is growing evidence of people managing to reverse diabetes by cutting sugar and controlling their carb intake. This step of quitting sugar to improve your health can be really hard at first but it’s so worth it.
If you’re really struggling you could try alternatives such as stevia which are safe for people with diabetes. Just watch out for alternatives that are really sugar in disguise.
Nice to read the article on no sugar for a
month. Do you get back the lost weight once you resume adding sugar to your meal
Hi Sunita, My partner had the biggest weight loss from quitting sugar because he has a sweet tooth. He’s gone back to eating biscuits from time to time when he has a sugar craving but he no longer adds sugar to his tea. He’s kept the weight off and is still around a stone lighter than he used to be (although a little of that is because he’s changed his sport from climbing to mountain biking and doesn’t have such big arm muscles anymore). I will have the occasional sweet treat and it doesn’t affect my weight as long as I don’t slip into overeating and consuming more calories than I need everyday. Now and again I’ll have a reset and make a conscious decision to eat better for a few weeks. I think it depends on how sugar affects you. Some people really crave it even when they don’t need the extra energy and if they give in to those cravings I think that’s what causes the weight to pile back on. My partner craves a sugar fix when he’s been exercising hard whereas my go-to snack after exercise is whole wheat toast and sugar-free peanut butter. I don’t have a halo – I just don’t have much of a sweet tooth. Work out your triggers Sunita, and if it’s sugar and sweet foods just be wary of how much you allow into your diet.
I want to quit sugar, will it help reduce my belly fat? I love my size but the belly part is alarming
Hi Tomi, Excess belly fat usually means you have high levels of visceral fat which can be really harmful. This is the stuff that gets packed around your organs pushing out your waistline. The bad news is you can’t spot reduce this belly fat – if you lose weight from quitting sugar there’s no guarantee the weight will come off your belly. Yet the good news is your stores of the harmful visceral fat are usually the first to be used up when you start losing weight. I explain more in this article https://lovelifebefit.com/will-running-burn-belly-fat-fast/. If sugary food is your weakness it’s really worth quitting sugar or at least drastically reducing the amount you consume. There’s a good chance most of the weight you lose will come off your belly and should certainly help to reduce your visceral fat levels. So even small changes can help your health.
Thanks so much for writing this brilliant article. Very simple language and easy to understand facts. Also a great convincing style. It has inspired me a lot. Thanks again 😊
Thank you Seema
I quit sugar two weeks ago and have only lost 1 kg
Will the scales go down if I continue?
I expect you will continue to lose weight Abbe. Sometimes there can be a delay as your body adapts to a new eating regime. It’s as if your body panics and flips into starvation mode for a short period. For some people, 1 kg in two weeks is a decent weight loss. As long as it’s permanent weight loss you’re on the right track no matter how little you lose each week. If you think you’re not losing as much as you’d expect, try keeping a food diary for a week. If you’re swopping sugary treats for other high calorie treats you won’t lose weight.
Great post with nice information relate to what to expect when you quit sugar for a month. I really appreciate your efforts put on this post. Thanks for sharing this…
Thanks Janny
I’m 64 male weighing 215 5’11” I finally woke up and admitted my sugar addiction. About 20 years ago I topped out at 265, and decided to lose weight which I did with help of a calorie counter app. I also increased my waking to 10k steps daily. So 20 years later I can’t seem to make it work. Of course it’s the sugar. So 10 days into the sugar elimination, my hunger level is gone, I’m down to 209. But I think I am feeling every sugar detox side effect in existence—lightheadedness, fatigue, headaches, can only sleep about 5-6 hours a night (prior to the detox I was down for 8-10 hours every night), anxiety and irritability. Are there others? I am amazed at how I can eat little at meal and walk away satisfied. We are strictly portion controlled (pasta=2 oz) for example.
I found this page looking for sugar detox symptoms. I am hoping symptoms end within 2-4 weeks total.
Hi thanks for your comment. It can be a major change if you have a full blown sugar addiction but I’m wondering if you’re losing weight too quickly. 6lb in 10 days is a lot. That could explain the continuing fatigue and struggling to sleep. A moderately active man of your age still needs around 2,200 to 2,400 calories a day to maintain weight. Even though you’re trying to lose weight I would still make sure you’re eating at least 1,700 to 1,900 calories a day. If you lose weight too quickly your body will not only feel all the symptoms you’ve described, lightheadedness etc. your diet is also more likely to fail. There’s a change your body will flip into starvation mode, reducing your daily calorie requirements. You don’t want this. Aim for steady weight loss. Also make sure you’re exercising during the day and not just before bedtime. Love to hear how you get on.
My withdrawal symptoms lasted 5 weeks. I am my normal self sleeping well. My weight remains at 205. Everything about me feels better. I am weight lifting again daily. I avoid products with refined sugar. During the 5 weeks I simply had little appetite. Appetite is back but I am careful with moderation. I plan to use a daily calorie counter app now to plan to lose the remaining weight on a slow but steady pace. Ty
Hi Ty, Thanks for sharing your experience and I’m sure you’ll motivate others to cut their sugar intake. Good to hear that sleeping better is an extra benefit! It sounds like you have all the right ideas for weight loss and it will be much easier without big swings in your blood sugar levels. Daily lifting is a great way to lose body fat – it will make you fitter, convert fat to muscle and burn calories. I suggest you also add in some cardio at least a few times a week. Movement of any kind is good for health and well being.
Oddly, I enjoyed a diet caffeine free cola quite frequently before the sugar detox. Now after detox I cannot stomach the taste/flavor of any brand of diet caffeine free cola. I primarily drink sparkling water now.
You’re not alone. I find the less sugar I consume the less I like the taste of diet substitutes. I think it’s because you’re more tuned to the taste of real foods and your body knows water is always best!
I have lost 22 lbs by quitting sugar and only drinking water. My starting weight was 270lbs. Is this a normal loss for my size?
Hi Cassie, That sounds like a terrific weight loss! I suggest you keep going. Aim to lose 1-2 lb a week. If you find you’re no longer losing weight take a look at your diet as a whole – are your portions too big or are you eating too many other treats? Start exercising – you could follow my Fat Buster Walking Challenge https://lovelifebefit.com/how-much-walking-for-weight-loss/. Slow and steady weight loss will make a huge difference – you want the weight to stay off permanently.
Hi! I would like to know if bananas are OK to eat. I am trying to cut out as much sugar as possible (the hidden sugars are the most difficult!), but I do like to make banana smoothies every day for lunch in an attempt to lose weight. I’ve heard different opinions on this and would like yours. Thank you!
Hi Marilyn, Bananas are very good for you so they’re definitely a healthy option especially after a workout. My only proviso, is if you find the sweetness of bananas making you crave other less healthy food. Let’s say you eat a banana, you’re still going through your sugar withdrawal stage and the sweet trigger means you’re reaching for a donut 30 minutes later. Yet if you’ve gone beyond the sugar withdrawal stage, a banana smoothie can be a good way to get a healthy sweet fix. If you’re uncertain about the affect it has on how you eat for the rest of the day – keep a food diary. Note what you eat in the period after eating the smoothie. Do you avoid sweet food in the afternoon with no cravings? The other factor to think about is total calories. It’s reducing your net calories that will lead to weight loss. Your daily recommended calorie intake is around 2000 for a woman to maintain your weight. To lose weight you’re aiming at around 1500 calories a day to lose a steady 1lb a week. You can eat more if you’re exercising. At least that’s the theory. If you’re steadily losing weight eating your banana smoothies, you’re doing the right thing. If you’re not losing weight, start exercising or find ways to cut back on your calorie intake. Just don’t be tempted to try and lose weight too fast. The aim is steady weight loss to keep the weight off permanently.
Hi. I started a 14 day “No Sugar” challenge and I’m on day 21 and doing and feeling great. The weight is coming off almost.
My questions are this: What are your thoughts on artificial sweetener (more specifically- my iced tea)? Also, what is Sugar Alcohol and is this considered “sugar”? I just discovered the latter is contained in a liquid energy shot. Is Sugar Alcohol bad for you?
Hi Greg thanks for some good questions and thrilled to hear quitting sugar is working for you. There are some very different opinions on artificial sweeteners. Most of them won’t affect your blood sugar levels so in the short term they can be a good way to wean yourself off sugar while still getting a sweet fix. Some people find eating anything sweet in the first few weeks of quitting sugar just makes them crave the real stuff more! You need to work out the right way to go for you rather than be swayed by someone with completely different taste buds telling you what’s right or wrong. In the long term some artificial sweeteners are really unhealthy. For healthy options stevia seems to get the best reviews. I find it really sweet so go easy if you use it. Sugar alcohol is a hybrid of sugar molecules and alcohol molecules. There’s no alcohol content but it does contain carbohydrates and can raise your blood sugar levels. It’s found naturally in fruits and vegetables but can also be artificially manufactured. You will find a lot of so called healthy food products contain “natural sugars” such as fruit sugars. Just be wary. It’s one thing eating a few pieces of fruit a day – the benefits of eating the nutrients in fruit out way the sugar content. That’s especially true if you mainly eat low sugar fruits such as berries. It’s completely different eating foodstuffs such as energy bars or shots with concentrated sugar alcohol or fruit sugars. It’s still sugar and not that different to the white stuff. I will eat these types of energy bars when I’m hiking or on a long run and there’s little alternative for a quick energy fix. For most people the aim is to get their sugar consumption down to a reasonable level that helps them lose weight and avoid diabetes. Personally I would avoid eating foodstuffs with sugar alcohol until I reached my target weight and then eat these types of foods only occasionally.
Thanks so much for your article. I would like to say I have drank 4 or 5 sodas a day and I have now quit them I may have one a week. I stopped them September 7th and I have lost 11 lbs . Does that sound like a normal weight loss.
Wow Dawn that’s an impressive amount of weight to lose just from quitting soda drinks! It just shows sodas are crammed with sugar and should be avoided by everyone! You don’t mention if you have more weight to lose. If you do, pick something else to eliminate from your diet that’s contributing to unwanted pounds. It could be a daily high calorie snack you could swap for a healthier option. You’ve just shown that minor changes can make massive differences!
I need to start lowering my sugar intake. I do crave sweets, but certain kinds like chocolate or ice cream. I guess dairy based sweets. These are easy enough to identify. But what about carbs? I don’t eat much meat, so I tend to go to breads and such. I don’t physically do well on carbs (weight gain, bloating etc.) but I crave them. Since carbs turn into sugar, are these as important to eliminate? Also, I do occasionally use honey, but only raw organic as it’s tremendous health benefits are well known.
Hi Emira
Eat a slice of white bread or similar processed carbs with a Glycemic Index over 70 and you’ll get a blood sugar rush. It’s that blood sugar rush you’re craving! Carbs are not the villains here. It’s the processing. If you eat whole grain bread or rye bread, you won’t get the same sugar rush.
You’re right to be wary of carbs just because so many of the carbs we eat are highly processed. Try and opt for carbs with a low GI and you won’t be sabotaging your aims of cutting back on sugar. Honey is still a form of sugar and can range from moderate to high GI depending on the source of the honey you’re eating. It’s good to eat occasionally – just use it sparingly. I suggest you avoid it while you’re still craving sugary treats and processed carbs. Introduce it back into your diet again once your cravings are under control.
Hello!
Thanks a lot for all the infos! I’m on my 7th day without refined sugar and processed food but I was wondering if you would consider peanut butter that is made 100% of peanut a no?
Thank you!
Hi Paloma
Well I’m a great lover of peanut butter! I’ve been eating vegan for the last 4 months and would struggle to live without it as it’s an excellent plant based protein. Peanut butter is low glycemic index so it won’t mess with your blood sugar levels if you’re spreading it on whole wheat or rye bread. Pure 100% peanut butter is considered a healthy fat – mainly unsaturated fat. My only cautionary note is if you’re trying to lose weight peanut butter is high in calories so use sparingly. I use it instead of butter or margarine on my bread.
I had the biggest sweet tooth out of anyone ive ever known. I decided to quit added sugar, its been 3 weeks now ive lost my sweet tooth altogether and my energy levels are unreal to what they used to be, i always used to feel weak and needed sugar just to feel normal. I finally have the flat gut ive always wanted i should have done this a long time ago for anyone thinking about it dont hesitate It will be the best thing you have ever done!
Thanks for posting! It’s so good to hear how quitting sugar has made a huge difference to your health and wellbeing. I’m sure anyone with a sweet tooth reading this will be motivated to know you can change your tastes in just 3 short weeks. Some people may find it takes a little longer but the bigger the sweet tooth you have the bigger the positive impact quitting sugar will have on your lifestyle.
Will I still see a difference if I cut all extra sugar but continue to drink my morning coffee (w/ sugar)? I know that I can cut off excess sugar, but don’t think I can do without my coffee.
Hi Ericka, If you’re cutting excess sugar from your diet in other areas you’ll still see a difference. There’s a comment on this post from someone who just cut sugary drinks and lost a huge amount of weight. My only concern is starting the day with a sugar fix in your coffee will boost your blood sugar levels. When they come crashing down a few hours later will you reach for a sugary treat?
I suggest you see how you get on. If you’re able to keep drinking your morning coffee with sugar and eliminate sugar from the rest of your diet that’s fine. Otherwise you can always try an artificial sweetener in your coffee for the time being to help wean yourself off that sugar kick. (I’m not a fan of the long-term use of artificial sweeteners, some of them are not exactly healthy substitutes).
It’s your body and you get to work out what works for you. The weight loss from cutting sugar comes from reduced calorie intake. So if you’re cutting the amount of high calorie sugary food you eat and replacing it with lower calorie food such as an apple or carrot sticks – you will lose weight.
Hello it’s December 16 2020 this is my 7th day of no sugar other than an apple a day it’s just veggies and meat I make a really delicious stirfry every night with lots of veggies that help reverse type 2 diabetes. And nothing but water except last night I had several cups of coffee no cream no sugar never knew coffee tasted like that. I had major candida problems which I have seen vast improvements on day 2. I had diarrhea for over 40 years! I didn’t plan on stopping I just bought a couple gallons of water and thought I would give it a try now I’m starting to believe I can do this. One day at a time.
Congratulations Eric, you’re making the big decision to take back control of your health. Hang in there! Be proud of your efforts and if you do slip up don’t throw in the towel. Every day you choose to eat better is a win for your body.