Removing sugar from your diet is not an easy challenge, especially in the early days, when the body reacts with symptoms such as headache, irritability, fatigue and a strong craving for sweetness.
However, according to nutritionists and internists, overcoming this stage will bring a series of significant benefits to physical and mental health.
How to properly eliminate sugar from your diet
According to Dr. Manisha Arora, Director of Internal Medicine, Birla CK Hospital (Delhi), eliminating sugar does not mean completely eliminating carbohydrates, but eliminating additional sugars such as refined sugar, high fructose corn syrup, and even honey or natural sweeteners.
Consuming too much monounsugar can negatively affect metabolism and cardiovascular health.
How does the body change in 90 days?
In the first few days, many people experience the phenomenon of "sugar blasting" because the brain is used to using sugar as a quick source of energy.
However, after only 2-3 weeks, energy levels began to stabilize, mood improved and sleep deeper.
By the age of 29, according to Dr. Arora, the body will have many obvious positive changes:
- Natural weight loss, especially in the abdominal area due to improved insulin sensitivity.
- Bright skin and less acne, thanks to stabilizing hormones and gut microbiota.
- Reduces the risk of tooth decay and chronic inflammatory diseases.
- Stable mental state, easier concentration, less cravings.
Dr. Manjusha Agarwal, an internist at Gleneagles Parel Hospital (Mumbai) added that after three months of not using sugar, the taste buds will be "reset".
This helps diners feel that fruits and natural foods become sweeter and more attractive, thereby limiting cravings for artificial sweets.
Be careful when changing your diet
Doctors also warn that unscientific sugar removal can lead to nutritional deficiencies. Therefore, you should replace it with foods rich in fiber, protein and healthy fats, and consult your doctor if necessary.
Giving up is not simple, but the results are worth the effort. With determination and perseverance, you can build a long-term healthy lifestyle, reduce the risk of disease and feel better both physically and mentally.
