Cutting back on sugar is becoming a popular trend as more and more people are concerned about obesity, diabetes and chronic diseases. However, reality shows that the road closure is not "emity". Many people experience a series of uncomfortable symptoms, called withdrawal syndrome, which makes them give up halfway.
According to the Nutrition for Americans Nutrition Guidelines for Americans, added sugars should account for less than 10% of total energy per day to reduce the risk of disease. But for those who are used to consuming a lot of sweets and processed foods, this cut could be a real biological shock.
Why is it so difficult to clear the road?
Sugar is not only a food, but also has a direct impact on the nervous system. Karina Tolentino, a nutritionist (USA), said: Sugar activates the center of pleasure in the brain, increasing dopamine, similar to the addictive mechanism of some stimulants. When cutting back suddenly, the brain responds with cravings and discomfort.
According to the American Psychological Association, withdrawal syndrome often involves psychological, behavioral, and cognitive manifestations. With sugar, the body needs time to adapt when the familiar source of dopamine is impaired. This period can last from a few days to a few weeks, depending on the location and previous sugar consumption.
People who follow a strict low-carb diet, especially keto, may experience a condition called ketoacidosis. This is the stage when the body switches to fat burning instead of glucose, causing fatigue, headaches, nausea, bad breath and cramps.
How long does it take to get sugar to be more comfortable?
Studies show that the most difficult period often falls in the first 2 - 5 days, when the feeling of sweetness, fatigue and irritability becomes high. In the next 1 - 4 weeks, symptoms will gradually decrease if you maintain a stable diet.
According to Lauren Panoff, a clinical nutritionist in the US, eating sugar during this period can immediately relieve symptoms, but at the same time prolong the adaptation process. Therefore, it is important to choose the right withdrawal method: gradually reduce instead of completely cutting it off for people who are easily craving or have an eating disorder.
Common signs of withdrawal include: insomnia, anxiety, sadness, headaches, decreased concentration, nausea and prolonged fatigue. In some cases, excessive restraint can also lead to binge eating, creating a vicious cycle between strict dieting, cravings, and guilt.
To overcome this stage, experts recommend: drinking enough water, eating many small meals, increasing protein and fiber, exercising gently, getting enough sleep and avoiding artificial sweeteners. If symptoms are serious mental effects or persist, people with diabetes should seek support from a nutritionist or doctor.
The road is a long journey, not a speed race. Speeding up, doing the right thing, and listening to your body are the lasting ways to stay healthy.
