Sugar Detox: What to Expect When You Cut Sugar from Your Diet

A sugar detox is when you decide to cut or reduce sugar from your diet over a set period of time. It can provide you with amazing health benefits such as improved focus,  weight loss and a steady nutritional diet. However, it’s important to remove sugar from your diet safely, or you may experience unpleasant sugar withdrawal symptoms. 

Keep reading below to learn how to reduce your sugar intake , what to expect from detoxing, and how to prevent and cope with any possible side effects. 

What is a sugar detox? 

A sugar detox is an active effort to cut sugar from your diet. Sometimes, it can be for a specific time period, like one month sugar-free. Many people try to abstain from foods with added sugar, like soda, candy, fruit juice and other sugary, processed foods. 

However, before you cut sugar from your diet, keep in mind that not all sugar is bad for you. Naturally occurring sugar found in fruits, whole grains, dairy and vegetables provides fiber and keeps important minerals in your diet. You don’t want to miss out on vital nutrition by cutting all foods with any type of sugar.  

Cutting down the amount of added sugar in your diet can help improve your health and avoid illness. More sugar in your diet has been linked to show increased instances of diabetes, obesity, heart disease and other serious medical conditions. A sugar detox can be effective in leading an active, healthy lifestyle. 

How to reduce sugar intake gradually

Before you cut out sugar cold turkey, take time to make sure you set yourself up for success. If you have any health conditions or plan to make a drastic change in your diet, consult your doctor first. When you’re ready to take action, here are some tips to achieve a sustainable sugar detox:

1. Cut anything in your diet with added  sugar. For most people, overly sweetened drinks like sodas, fruit juices or energy drinks contribute to the most sugar in  their diets. Sticking instead with water or unsweetened tea or coffee will help you achieve your results and keep you hydrated  If you struggle with removing sugary drinks from your diet, look for sweet-tasting but sugar-free drinks with an organic sweetener, like Ultima Replenisher’s electrolyte drinks that use plant-based flavors and colors and organic stevia instead of sugar.
2. Choose naturally found sugars over chemical ones. Instead of reaching for a candy bar at the end of the day, eat a bowl of fruit that has naturally occurring sugars and other nutritional benefits. 
3. Try to choose whole foods over processed foods. Whole foods typically contain plenty of vitamins, minerals and fiber to sustain energy and minimize cravings. In comparison, processed foods like packaged snacks and microwave-ready meals can be lacking in nutritional value and high in sodium, fat, and added sugar.
4. Avoid refined carbohydrates or low-fat diet foods with tons of added sugar. Refined carbohydrates are found in white breads and white rice-based foods. These are typically foods that have been processed to remove fiber, vitamins, and minerals, and are absorbed quickly into the bloodstream. These white starchy foods can cause blood sugar levels to spike, which can then lead to a sugar crash that triggers additional food or sugar cravings. Additionally, be aware that low-fat foods don’t necessarily mean low sugar; they often contain high amounts of added sugar to compensate for the reduce fat content.

What to expect during your sugar detox  

If you have a sweet tooth, you may experience a sugar withdrawal if you drastically cut down or cut out sugar. Here are the most common symptoms that may occur: 

• Low energy 
• Headaches 
• Sugar cravings 
• Bloating 
• Irritability 
• Muscle aches 
• Cravings for high-calorie foods 
• Mood changes

Any detox will result in bodily changes as your body adjusts to your newfound palate and diet. This is especially true if your diet was previously high in sugar. The good news is that these symptoms are usually mild and temporary and will subside as your body adjusts to your lower-sugar diet. 

How to cope while sugar detoxing 

Since sugar can offer boosts of energy, some people may experience a sugar crash after cutting out sweets. You’ll likely experience decreased energy and difficulty regulating your blood sugar level. That’s why it’s important to slowly reduce your sugar intake and try a few coping methods to adjust to the detox. 

• Get plenty of sleep. This can help combat the decrease in energy associated with a sugar detox. When we lose sleep, we turn to foods that provide quick energy, like caffeinated drinks or other quick fixes. However, these foods are low in nutritional value and can stray you from your no-sugar course. 
• Eat more protein and fiber. This can help you feel full and balance spikes and drops in your blood sugar. Choosing good protein sources and sticking to a meal schedule can help you avoid cravings and regulate your appetite. 

• Avoid stressful situations that may cause you to reach for the sweets. It’s common to turn to food as a coping method after a stressful day. Do your best to minimize stress in your life before starting a sugar detox, so you’re better equipped to stop cravings in their tracks. Or plan ahead and have alternate coping methods in place.

• Add foods with naturally occurring sugar. Fruit and other foods with sugar that occurs naturally can provide great nutritional value and help your body adjust to a reduced sugar intake. Snacking on fresh fruit can help combat intense sugar cravings and provide important fiber for the body. 

• Choose electrolyte drinks with naturally derived sweeteners. Staying hydrated can promote fullness in the body, and a delicious drink makes it easier to satisfy sweet cravings and stick to a sugar-free diet. Ultima Replenisher contains naturally derived organic stevia  leaf extract, which is sugar-free so you won’t be “cheating” on your sugar detox. Plus, with several tasty flavors, like the Mocktini Variety pack, you can drink them socially, or at home, and replace vital electrolytes that help refresh your body’s energy. 

We know “detox” can sound extreme, but reducing sugar in your diet doesn’t have to feel extreme. Approach your sugar detox with a positive, confident mindset and prepare your body for the best chance at success. Don’t let the detox symptoms take you from your goals; instead, have healthy choices on standby to help combat any possible symptoms. Happy hydrating!