8 Common “Withdrawal” Symptoms Of Quitting Sugar (And How To Fix Them)

By Tenby Lloyd | 2 September 2019 243 views
how to lower sugar intake

Here’s How To Deal With These 8 Common Symptoms Of Quitting Sugar

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Whether you’re going cold-turkey or slowly weaning yourself off, quitting sugar is a process that will test your willpower and have you questioning what exactly you can and cannot eat.

The long-term benefits of quitting sugar are numerous and affect both physical and mental health. Studies have shown that by removing this sweet treat from your diet, you can reduce your risk of heart disease, diabetes, obesity, and even depression. 

But even with all of the health benefits at the forefront of your mind, taking the plunge can be a tricky road to navigate. This is why we’ve put together a list of common side-effects and tips on how to fix them.

1) Sugar Cravings

The consumption of sugar is similar to that of a drug, with your body craving more in order to continuously make you feel happy. As soon as you choose to quit, your brain reacts by going into withdrawal… and you may find yourself thinking about sweet treats constantly.

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In order to combat these cravings, find a healthy replacement treat that will trick your brain into thinking it’s getting a sugar fix.

A small piece of fruit is an amazing substitute. And while it does contain sugar, the small quantity of fructose is unlikely to have a negative effect on your health.

2) Sugar Is Everywhere!

Just like an ex who can’t take a hint, sugar seems to pop up everywhere you don’t want it to be. From condiments to everyday pantry items, sugar is slipped into the average person’s daily diet in sneakier and sneakier ways.

If you’re scanning an ingredients list and notice something ending in “-ose,” there is a high chance you’ve found a hidden sugar. Companies will oftentimes use fancy-sounding names in order to disguise what an ingredient really is… and those hidden sugars can really add up over time.

Another way to combat hidden sugars? Start cooking more at home. By selecting your own recipes and ingredients, you have far more control over what goes onto your plate and into your body.

3) Excessive Snacking

You might think that cutting out sugar will automatically lead to reduced snacking, but it turns out that the opposite is true. Even if you are mostly opting for healthy snacks such as nuts or veggies, the consumption of additional calories can take a toll on your health and weight.

By planning your meals ahead of time, you can limit exactly what you are eating and how much overall. Make sure your meal plan includes set snack times, such as in the afternoon and evening, so that you can still feel like you’re indulging.

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4) Disrupted Sleep

Sugar withdrawal is a real thing, and it can manifest itself in a number of different ways. One of the more common symptoms you could experience is a disruption in your normal sleep pattern.

Typically, sugar withdrawal dissipates within a few days… but there is no need to suffer as you adapt.

A safe and effective tool to combat insomnia is to pick up some melatonin from your local drugstore. A small amount before bed can make you feel tired and help reset your body’s natural clock.

5) Unsupportive Friends

So you’ve made a decision to better your health, and you’re feeling excited and confident in decreasing your sugar intake. You grab your phone, call up your friends… and that’s when the wave of regret starts to wash over you. 

Instead of congratulatory and supportive comments, you are bombarded with questions and opinions, all indicating that quitting sugar won’t benefit you at all.

The best way to combat negative reactions is to find a person ahead of time who will undertake this change with you. Whether it’s your spouse, a family member, or your best friend… having a support network that will drown out the naysayers helps ensure you stay on the path of being sugar-free.

6) Headaches

When the kids are screaming, or your work phone just won’t stop ringing, the last thing you need is a pounding headache… but unfortunately, headaches are one of the most common side effects of quitting sugar.

Along with mental fatigue and exhaustion, a headache that won’t quit is likely to become your reality for the first few days. So, be prepared ahead of time.

Stock up on some Advil and give yourself a break if you are able to. A quick afternoon nap or a cup of peppermint tea can lessen the severity of your headaches and allow you to power through the day.

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7) Feeling Blue

Over a lifetime of consuming sugar, your brain has become accustomed to daily hits of sugar to provide it with a rush of happiness. This is why you come back to it again and again.

Once you cut out that sugar, suddenly your brain is missing a key piece of what made it light up with joy. It takes time for your system to regulate back to pre-sugar normals.

Sugar isn’t the only thing that can make you feel happy, so make sure you keep yourself engaged in positive activities. Exercise is an incredible tool to help with this. A good workout will also give you a rush of endorphins, leading to both a better mood and a healthier body.

8) Slipping Up & Consuming More Sugar

So you’ve been avoiding sugar, watching what you eat, and checking each label religiously… but then the dreaded slip-up happens. Maybe it’s a special event, or maybe you just couldn’t resist those chocolate chip cookies at the store… but either way, you suddenly feel like you’ve failed.

Becoming sugar-free is a marathon, not a race. There will be obstacles along the way regardless of how prepared you think you are.

If you slip up, acknowledge the circumstances that caused it. Then continue on your journey with the awareness of what might trigger a sugar craving and slip-up in the future. 

Remember, the occasional treat won’t cause significant damage, but sugar overconsumption is what negatively impacts your health. The American Heart Association considers overconsumption to be anything over 25g (approximately 6 teaspoons) per day.

However, this is the upper limit of what you should eat every day… and the less you eat, the better it is for you.

**

Quitting sugar is difficult, but it isn’t an impossible goal. With the correct tools and a bit of preparation, you can start yourself off on the right foot.

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Don’t get discouraged if you accidentally slip up or allow yourself to indulge… as we all need a treat once in a while. 

The main goal here is to simply have a healthier diet… reduce your risk of conditions such as heart disease… and lead a lifestyle that you are proud of. By being aware of what you consume and opting for healthier choices, you are already making a huge positive impact on your overall wellbeing.

Congratulations!

 

how to lower sugar intake

One Of The BIGGEST Mistakes People Make When Cutting Back On Sugar…

…is trying to go “cold turkey.”

After all, since sugar can be as addictive as some drugs

It’s the rare person who can quit drugs or alcohol 100% cold-turkey without any help, either. 

Now, I’m NOT saying you need a “sugar 12-step program” or anything like that… 

Just a few small changes here and there can go a LONG way.

For example, instead of using sugar to sweeten your coffee or tea every morning…

Or in baked goods and other recipes…

Use one of these 3 “good for you” sugar substitutes instead.

Each one is approved by our site Wellness Partner, Dr. Steven Masley, as a much better (and gut-friendlier) alternative to sugar that tastes just as good…

But won’t pack on the pounds nearly as quickly.

Here’s what all 3 of these “good for you” sugar substitutes are…

(Plus there’s a handy conversion table in there to take out the guesswork when making any recipe):

Click Here To Discover The Best 3 Sugar Substitutes For Your Health & Weight Loss (And How To Use Them In Your Recipes)