Iman's Experience: Stopping Sugar for a Month

In modern food systems, added sugar has become an essential ingredient, often in excessive amounts that negatively impact our health. The average person may consume sugar in quantities far exceeding the daily recommended limit, often without realizing it.

Studies indicate that excessive sugar consumption is linked to numerous health risks, including obesity, type 2 diabetes, and heart disease. To understand the importance of reducing or eliminating sugar altogether, nadormagazine explored the experience of Iman, a 37-year-old woman, who shared her journey after completely stopping sugar.

By: Iman Mohamed

Iman’s Journey with Giving Up Sugar

Iman starts by sharing her experience: "After years of relying on sugary foods, I decided to try avoiding added sugar for a whole month in order to improve my overall health and understand the direct effects of this decision on my body." She continues, "I made this decision after reading a study published in The BMJ, which mentioned that excessive sugar intake increases the risk of 45 health issues, including obesity, heart disease, and liver inflammation."

Additionally, a report from the World Health Organization (WHO) recommended that sugar intake should be less than 10% of total daily calories, and ideally, it should be less than 5% for additional health benefits.

A Month Without Sugar

Iman’s journey began with a decision to stop consuming sugar for a month and observe the changes. During this time, she refrained from sugary drinks, sweets, processed foods, and even some dairy products that contained hidden sugars. The results were as follows:

Week 1: Mood Disruptions

Iman reveals, "In the first few days, I experienced clear withdrawal symptoms similar to those people experience when they quit caffeine or nicotine."

According to Harvard Health Publishing, sugar withdrawal can lead to symptoms such as:

Severe headaches
Fatigue and exhaustion
Mood swings and irritability
Strong cravings for sweets

Iman added, "The biggest challenge during this phase was controlling the desire for sugary foods, especially in the evenings. But after about 4-5 days, these cravings gradually faded, and I became better at controlling my food choices."

Week 2: Noticeable Improvement

Iman says that by the second week, the positive effects started to show, such as:

Increased Energy: Stopping sugar helped me feel less tired after meals, and I had more energy throughout the day.
Better Sleep: I noticed I was sleeping more deeply and waking up energized without the immediate need for caffeine, as I had in the past.
Less Bloating and Improved Digestion: I had read many studies suggesting that excessive sugar causes digestive issues by affecting the beneficial bacteria in the gut.

Week 3: Weight Loss

Iman states, "I didn’t expect to see the effects of quitting sugar so quickly, but I started noticing a clear change in my weight, having lost about 2 kilograms without any significant change in my exercise routine."

Reducing sugar leads to lower insulin levels, allowing the body to burn stored fat more efficiently.

Improved Mood: Additionally, my mood improved significantly, and I became more focused and productive at work. Reducing sugar helps reduce depression and anxiety by stabilizing blood sugar levels and reducing neural inflammation.

Week 4: Stabilization

Iman shares that by the end of the month, she no longer experienced sharp fluctuations in energy levels, mood, or sugar cravings. She was even able to fast for longer periods without experiencing sudden hunger. This is because reducing sugar helps address insulin resistance, improving the body's ability to regulate blood sugar.

Tips for Quitting Sugar

If you're considering quitting sugar, here are some tips that Iman shared based on her experience, which are also supported by experts:

Gradual Reduction: Iman shares that she used to add three tablespoons of sugar to her tea or coffee. Before quitting sugar completely, she decided to gradually reduce the amount to one tablespoon. She advises, "Don’t try to quit sugar suddenly. Instead, reduce your intake gradually."
Read Food Labels: Quitting sugar isn’t just about removing added sugar from drinks or foods; it also includes products labeled as containing sugar. Be sure to read food labels carefully, as you'll be surprised at how much sugar is added to different products, such as sauces and dairy items.
Substitute Sugar with Fruits: Craving sugar is natural. When you feel the urge for something sweet, try fresh or dried fruits with low sugar content as a substitute.
Drink Plenty of Water: Dehydration can make you feel hungry and crave sugar. Drink enough water throughout the day to avoid this.
Exercise Regularly: Physical activity helps reduce cravings for sweets and improves mood. Exercise is also essential for maintaining health and weight.
Be Prepared for Withdrawal Symptoms: In the first few days, you might experience headaches and fatigue, but these symptoms are temporary and will subside with time. Mood swings and cravings for food are also normal and will eventually disappear.

This experience illustrates how quitting sugar can have a positive impact on health, from boosting energy and improving sleep to supporting weight loss and mental clarity. If you're thinking of trying it yourself, these tips and insights could be helpful on your journey to a healthier lifestyle.