How long sugar withdrawal

Quitting sugar has real side effects , with symptoms ranging from headaches to depression rude! The good news? Depending on how your body reacts to sugar, and the amount that you regularly consume , symptoms may include:. The first day of reduced sugar might go by without much fanfare.

Sugar is not classified as a drug, but in some ways habit-formation and withdrawal symptoms , it acts like one. For example, it causes the release of dopamine , which makes you feel good. The body can also build a tolerance to sugar, similar to alcohol and caffeine.

When you reduce sugar intake, your body misses that feel-good dopamine. Reward governs our behaviour — meaning we're driven to repeat the behaviours which cause dopamine to be released. Dopamine can drive us to seek food , such as junk food. Experiments in both animals and people have shown how profoundly sugar activates these reward pathways. Intense sweetness surpasses even cocaine in terms of the internal reward it triggers.

Sugar is able to activate these reward pathways in the brain whether it's tasted in the mouth or injected into the bloodstream, as shown in studies on mice. This means its effects are independent of the sweet taste. In rats, there's strong evidence to suggest that sucrose consumption can actually change the structures in the brain that dopamine activates as well as altering emotional processing and modifying behaviour in both animals and humans. It's obvious that sugar can have a powerful effect on us.

So that's why it's not surprising to see negative effects when we eat less sugar or remove it from our diet completely. 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.

This means giving up sugar can feel unpleasant, both mentally and physically, which may make it difficult for some to stick with the diet change. Although sugar is used in many of the foods we eat, consumption of sugar has been declining in the US and Europe Credit: Alamy. The basis for these symptoms has not been extensively studied, but it's likely they're also linked to the reward pathways in the brain.

Eating breakfast with proteins , complex carbohydrates, fiber-rich foods, and healthy fats can keep blood sugar balanced and prevent sugar cravings throughout the day.

If quitting cold turkey is too difficult, gradually reduce added sugar intake before cutting it out entirely. Eating healthy fats like those in nuts and fatty fish can help reduce cravings for sugary foods. Try adding some natural read: no added sugar nut butter into your diet, or adding a serving of avocado to your lunch.

Adding extra protein keeps you full and subsequently reduces food cravings. A small study of people with type two diabetes found a low carbohydrate, high fiber, fat, and protein diet increased feelings of fullness and reduced sugar cravings. Embracing natural sugars found in fruits like watermelon, berries , and bananas can help satisfy your sweet tooth. Fruit drinks and other packaged beverages can be a sneaky source of added sugar.

Replace sodas and lemonade with club soda, unsweetened tea , or just plain water. Dehydration can exacerbate sugar cravings, so be sure to drink 3. A little bit of sugar isn't a bad thing — but if you find yourself feeling dependent on sugary foods, a sugar detox could help you address your cravings and embrace healthier eating habits. If you do decide to do a detox, be sure to up your intake of protein, healthy fats, fruit, and fiber and drink plenty of water to keep withdrawal symptoms like headaches and irritability under control.

World globe An icon of the world globe, indicating different international options. Week three is when you really start reaping the benefits of that low-sugar life. Smith says. That's because excess sugar is stored in the body as fat —and when the surplus goes away, so does the weight gain.

You may also find your taste buds are hyper-sensitized to anything sweet at this point, making cupcakes a lot easier to turn down when they cross your path. After a month, the game you're playing with glucose is more mental than physical. Now's the point in your detox when you might be hearing that sweet siren song in your head. Turn down the volume by scouring nutrition labels for sneaky, hidden sources of sugar to ensure you're not inadvertently feeding your sweet tooth.

You might want to start with your salad dressings, juices, and instant oatmeal. For this week, you should also favor low-glycemic fruits and opt for zero-added-sugar meals as much as possible.