Sugar Withdrawal Symptoms & Stages

Deciding to change your diet can be hard. Especially when trying to reduce or eliminate sugar from your diet.

Food addiction can take many forms, and sugar can be an addictive chemical. If you’ve tried before and failed to give up or reduce sugar in your diet, this may be the reason.

Another reason people give up is because of the sugar withdrawal symptoms they go through. It can be too much, especially when you get multiple withdrawal symptoms at once. 

Knowing the symptoms of sugar withdrawal can help. Just like other addictions, you can go through stages of withdrawal before you come out on top. 

Today, we’ll talk about the stages to expect when dealing with sugar withdrawal. We’ll also discuss the symptoms: what to look for and how to deal with them until they pass.

But first, let’s talk about some benefits you can see when eliminating sugar from your diet.

Benefits of Removing Sugar from Your Diet

Moving through the symptoms of sugar withdrawal can be exceptionally tough for some people. Keeping the benefits in mind can help you move through these symptoms, knowing what’s waiting on the other side.

Here are some benefits you can expect from reducing or eliminating sugar from your diet:

• Weight loss (especially stomach fat)
• Lower risk of heart disease
• Better oral health
• Lower risk of diabetes
• Less risk of high blood pressure
• Less likely to develop liver disease
• Younger looking skin (plus no more acne)
• More energy

If you’ve been worried about your health, wanting to lose weight, or wishing for more energy, sugar may be your problem. Eliminating it from your diet will improve your health, both physically and mentally.

Now, let’s talk about the stages you might go through when working through sugar withdrawal symptoms.

Stages of Sugar Withdrawal

Much like other addictions, there are stages you will go through before your journey ends. 

The most important thing to remember when working through sugar withdrawals is that this is only temporary. You may get to a point where you say, “I just can’t take it anymore!”. But before you know it, you’re onto the next stage.

Another thing to keep in mind is this: if you go back to sugar consumption, you’ll be back at square one. Once you recommit to reducing or eliminating sugar, you’ll have to go back through all the stages AGAIN. 

All the more reason to commit to it once, get through withdrawals, and leave sugar behind you.

According to the NHS Diabetes UK, here are the six stages of sugar withdrawal symptoms:

1. Feeling on top of the world.
2. Missing your old friend, sugar.
3. Now the cravings really kick in.
4. The dreaded hangover.
5. Shakes/trembles/shivers. 
6. Finally onto the other side.

Reading it, it’s not really all that bad, is it? Sure, it’ll be worse when you’re living it, but honestly, each stage shouldn’t last long. According to Dr. Ian Smith, author of Blast the Sugar Out, you should start feeling better by week three.

While it can seem like forever when you’re in the moment, think back to when you first started working out. How long did it take to get from beginner to intermediate in the gym? We’re willing to bet it was at least six weeks, if not longer.

Now that you’re committed, let’s talk about the withdrawals you can expect when eliminating added sugar.

Sugar Withdrawal Symptoms

When quitting sugar, it’s normal to have both physical and mental withdrawal symptoms.

Mental Sugar Withdrawal Symptoms

Here are the most common mental symptoms you might deal with.

• Anxiety: This can manifest itself as irritability, inability to sleep, feeling restless, and being overly nervous. You may feel on edge or be quick to snap at someone, having less patience than normal.
• Depression: You may be in a bad or even sad mood or lack the desire to do normal things, like to work out. This is normal and thankfully, temporary.
• Sleep interruption: For some, sugar withdrawals create trouble falling asleep or staying asleep. Interrupted sleeping patterns can be frustrating, but again, should be temporary.
• Cravings: Of course, cravings will happen. You will crave sugar and often carbohydrates as well. You may want more salty and processed foods, like chips, pretzels, and other snack foods.
• Brain fog: Finding it hard to concentrate and feeling like you’re in a fog is another common sugar withdrawal symptom. You may be forgetful and challenging to stay on task.
• Migraines: Some will simply get headaches, but others may end up with a migraine or two when dealing with sugar withdrawal. While debilitating, they are usually temporary and will resolve once your body starts regulating your sugar normally.

You may experience some or all of the mental symptoms of sugar withdrawal. There are also physical symptoms to consider as well.

Physical Sugar Withdrawal Symptoms

Some people may feel heart palpitations or even have hot flashes when going through sugar withdrawal.

Here are some other side effects you may feel when cutting out sugar:

• Nausea
• Bloating
• Lack of energy
• Stomach cramps
• Muscle aches
• Weakness
• Diarrhea
• Constipation

You may notice none of these symptoms or you may have several. However, they will only be temporary and you’ll feel better than you did before you started.

To help you through your commitment to remove added sugar from your diet, here are some tips.

Tips for Getting Through Sugar Withdrawal

These tips can help you with quitting sugar and dealing with some of the withdrawal symptoms.

Go Cold Turkey

Some may suggest reducing sugar slowly over time, but it can prolong the amount of time you deal with symptoms. Using the cold turkey, all-or-nothing approach can help you get through the withdrawal stage faster.

However, if this isn’t your style or you’d rather gradually reduce your sugar intake, try doing it this way. Reduce the amount of added sugar you consume by 20 percent each week until you’ve removed it completely.

If cold turkey works for you, it may be hard to know what to eat. We suggest the Paleo diet, since it’s naturally sugar free and also eliminates processed foods, which hide added sugars.

Use Replacements with Caution

You may use other sweeteners to curb your cravings, but they aren’t all created equal.

Splenda, for instance, can actually increase sugar cravings, causing you to derail your new way of eating.

Artificial sweeteners, like the ones found in diet soda and other products, can have the same effect. If you’re going to replace sugar with something else, choose a natural sweetener like stevia.

Get More Sleep

Though you may struggle with sleep as a symptom of sugar withdrawal, you want to try to get as much as you can.

Research shows that lack of sleep can increase cravings, which can have you reaching for sugary foods. Be sure to get plenty of sleep, even if that means going to bed earlier than normal.

Avoid naps during the day and try to be consistent with going to bed at the same time. This can also help with improving cognitive function, reducing stress, and improving energy levels.

Reduce Stress

Stress can be a fact of life for those with busy schedules and eliminating added sugar can cause stress. However, too much stress can also increase food cravings, so you need to be mindful.

Try to eliminate stressful situations and triggers when going through sugar withdrawal symptoms. Ways you can reduce or eliminate stress:

• Go for a walk or hike outside
• Take a bath with Epsom salts (the magnesium can help reduce headaches and migraines)
• Do yoga
• Meditate
• Listen to soothing music

Don’t be tempted by sugar-laden sports drinks to help quench your thirst after exercising. These products are not good for your health and are packed with added sugar.

Drink More Greens

Research has found that adding green-based drinks to your diet can reduce sweet and fat cravings.

An easy way to get more greens into your system is using a product like Vintage Bloom™. It includes 16 different superfoods, including these green goodies:

• Spinach
• Spirulina
• Moringa leaf
• Kale
• Chlorella
• Parsley
• Broccoli 

Vintage Bloom™ is sweetened with stevia and can be mixed with any liquid or made into a smoothie.

Drink More Water

Getting more water will help curb cravings and keep you hydrated. It can also reduce or eliminate headaches and migraines.

Increased fiber intake when changing your diet can also lead to constipation, which can be helped by upping your water intake. So, grab a nice tall glass of water with some Vintage Bloom™ to help you stay on track.

Eat More Fiber and Protein

Both fiber and protein can help curb cravings and will keep you fuller for longer. Not only will this keep you from reaching for sugary foods, it’ll also help you stay away from unwanted carbs.

Fiber and protein also help control blood sugar, which may reduce or eliminate some of the unwanted side effects. You can get both from beans, legumes, and some vegetables like broccoli and Brussels sprouts.

Fruits are also packed with fiber. Because they have naturally occurring sugars, they aren’t the same as eating added sugar. Here are some of the best fruits to eat that won’t cause you to gain weight.

Don’t Be Afraid to Start Over

Quitting sugar can be hard. If you end up giving in to cravings, don’t give up completely. Yes, you’ll have to start over, but that’s okay.

It’s no different from being consistent with your workouts and then falling off the wagon. Things happen and the only thing you can do is dust yourself off and try again. Hopefully, these tips will help get you over the hump and back on track.

For even more tips on reducing sugar in your diet, check out the low-sugar diet plan.

Final Thoughts

Making the commitment to eliminate added sugar from your diet can seem overwhelming at first. The withdrawal symptoms may cause you to pause and consider if it’s worth it. But the benefits far outweigh the temporary side effects you may feel.

Eliminating sugar from your diet will change your way of eating, but that’s a good thing. Including more whole foods in your diet will improve your energy and your health. 

Once your body gets used to no longer having added sugar, your taste for it should go away. The same foods you used to love will be sickeningly sweet and you’ll have no appetite for them any longer. 

You might lose stubborn fat you weren’t able to lose before. You could see muscle gains in the gym as fueling your body with more nutritious foods. Eventually, you’ll get to a point where you don’t miss sugar and wonder why it took so long to take the leap.

Have you eliminated added sugars from your diet? What sugar withdrawal symptoms did you go through? How do you feel now being on the other side? We’d love to hear about your journey in the comments below.