What Happens When You Quit Sugar?

Summary

This video explores the effects of quitting refined sugar and how the body and brain respond over time. In the first 24 hours, water weight is lost as glycogen stores are broken down. By day two, cravings and fatigue can set in as the body shifts energy sources. After several weeks, taste buds adjust, reducing the need for sugary foods, and symptoms of IBS may improve. Over months, skin health often benefits, and long-term effects include reduced risks of chronic diseases. The video also touches on the controversy surrounding artificial sweeteners as sugar substitutes.

Takeaways

• 🍬 The average American consumes half a cup or more of sugar every day, and some people experience withdrawal symptoms when cutting back on sugar.
• 🧠 After 24 hours of no refined sugar, the body starts to lose water weight due to the breakdown of glycogen, which is bound to water.
• ⚡ By day two, fatigue and sugar cravings begin as the body starts converting proteins and fats into energy.
• 🐀 Animal studies suggest that sugar can trigger dopamine release, potentially making it more addictive, but there’s no solid evidence sugar is as addictive as drugs like cocaine in humans.
• 👃 By day three, a metallic taste in the mouth and bad breath can occur due to the breakdown of fats into ketones.
• 👅 After five to ten days without added sugar, taste buds become more sensitive to sweetness, and sugar cravings decrease.
• 💩 After six weeks of no sugar, bowel movements become more regular, and symptoms of IBS (irritable bowel syndrome) can improve.
• ✨ By ten weeks, skin health improves, and acne lesions are reduced due to lower sugar intake.
• 😴 After one year without sugar, sleep quality can improve, though the effects of sugar on sleep are still debated.
• ❤️ After one to five years, the risk of diseases like high blood pressure, heart disease, type 2 diabetes, and obesity decreases due to reduced sugar consumption.

Q & A

What happens to your body in the first 24 hours of quitting refined sugar?

In the first 24 hours of no refined sugar, blood sugar levels drop, and the pancreas releases glucagon, which breaks down glycogen (the stored sugar in the body) to provide energy. This breakdown of glycogen also causes the body to lose water weight because glycogen is bound to water molecules.

Why do people feel fatigued or crave sugar on day two of quitting sugar?

On day two, the body needs new sources of energy, so it begins gluconeogenesis, which converts proteins into sugars. Fats are also broken down into ketones to create energy. These processes can cause fatigue, headaches, and sugar cravings as the body adjusts.

Is sugar as addictive as drugs like cocaine?

While animal studies have shown that sugar can activate dopamine release in rats, making it highly reinforcing, there is no evidence that sugar in humans is as addictive as drugs like cocaine. However, sugar does trigger dopamine release, which can lead to cravings.

What causes bad breath after three days of no sugar?

By day three, the body starts breaking down fat into ketones due to the lack of sugar intake. This process releases acetone, which, when exhaled, causes breath to smell like nail polish remover or rotting fruit.

How does quitting sugar affect taste buds after five to ten days?

After five to ten days of no added sugar, taste buds become more sensitive to sweet flavors. Studies have shown that people who fasted from food for 5 to 14 days had a much lower threshold for detecting sweet flavors.

How does cutting out sugar affect digestive health after six weeks?

After six weeks of no added sugar, bowel movements may become more regular, with less bloating or cramps. Reducing refined sugars can relieve symptoms of IBS, such as diarrhea, constipation, and bloating, as it is part of a low-FODMAP diet recommended for IBS patients.

How does sugar intake impact acne, and what changes occur after 10 weeks of low sugar?

High sugar intake has been shown to cause acne lesions. Clinical trials show that after 10 weeks of low sugar intake, acne lesions significantly reduce, leading to healthier skin.

How does sugar reduction impact sleep after one year?

After one year of reduced sugar intake, sleep quality may improve. A study of 53,000 post-menopausal women found that three years of low sugar intake was correlated with reduced insomnia. However, the relationship between sugar and sleep is still debated.

What long-term health benefits are associated with quitting sugar for one to five years?

Quitting sugar for one to five years lowers the risk of high blood pressure, heart disease, type 2 diabetes, and obesity. High sugar intake is associated with various diseases, including cancers, mainly due to its link to obesity.

Can artificial sweeteners replace sugar without negative effects?

While the transcript mentions artificial sweeteners like aspartame, it does not provide a definitive answer on their safety. The creators suggest checking their podcast for more information on the potential risks and benefits of artificial sweeteners.