You might lose a few pounds. One research study suggests this could be a possible 14 percent decrease in total calories, which may mean you could consume 210 fewer calories when based on a 1,500-calorie a day intake. Just by cutting down on your added sugar intake you could lose one to two pounds per month.
"When you reduce or eliminate sugar, storage of fat will decline slowly, and you will lose some weight. However, this takes time, with the effect typically beginning at one to two weeks," Glatter told INSIDER.
The amount of weight you can lose by not eating sugar for a month varies from person to person, typically around 2-6 pounds. If your sugar intake was high to begin with and you strictly avoid sugar, combined with a balanced diet and exercise, you might lose 4-6 pounds.
Target sugar
One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat; thus when you're juicing fruits, you're removing the fiber, leaving pure sugar.
This is because your body is adjusting to lower blood sugar spikes. But soon, you'll start to feel more energetic, focused, and less bloated. Your skin may also look clearer, and your cravings for sugar will reduce significantly. Plus, you might notice weight loss, better digestion, and more stable moods.
The diet focuses on whole, unprocessed foods and relies on natural foods like fruit and sweet vegetables for sweetness. It has the power to reset your tastebuds, stop sugar cravings, revamp your energy and focus, and boost your metabolism. One of the biggest perks is fast, healthy weight loss.
Visible Skin Damage: The effects of sugar on the skin manifest as wrinkles, sagging, and a loss of facial volume, particularly noticeable in areas like the jowls and cheeks.
What can you eat on a no-sugar diet? “You can eat any whole food,” Keatley says. He lists off fruits, vegetables, starches, legumes, nuts, meats, and more as go-to foods on this diet. “When you start dipping into foods that have been modified, that's when you need to inspect the food label,” he says.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
QUITTING SUGAR: BENEFITS FOR SKIN
Fewer Wrinkles – lower sugar intake reduces glycation, preserving collagen and elastin, which helps minimize wrinkles and fine lines. Reduced Acne – cutting out sugar stabilizes insulin levels, reducing oil production and inflammation, leading to fewer breakouts.
The goal of a 30-day no sugar challenge is to break the cycle of sugar addiction and cravings, and to reset your taste buds and metabolism. By cutting out added sugar, you will also reduce your calorie intake and improve your nutrient intake, which can lead to weight loss and better health outcomes.
Most experts recommend aiming for 1-2 pounds of weight loss per week, which equates to roughly 4-8 pounds in a month. Those with more excess weight may see slightly faster loss initially. The key is losing at a gradual rate through calorie deficit rather than drastic measures.
Drink plenty of water
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.
You can add fruits like dates, applesauce, and bananas to sweeten your food with natural sugar. These fruits also provide added nutrients and fiber, making them a healthier alternative to refined sugars.
Sugar withdrawal generally lasts anywhere from a few days to a few weeks. Each person will go through the withdrawal process differently, and the intensity of symptoms will depend on whether you fully cut out sugar or slowly wean off it.
The Sugar Busters diet is a low-carb, low-glycemic-index eating plan. The diet is predicated on the hypothesis that eating an excessive amount of refined carbohydrates—especially sugar and other simple carbohydrates—can cause one to gain weight, develop insulin resistance, and have other negative health effects.
By reducing or cutting sugar from your diet, you can easily slow down the process of glycation and also the formation of AGEs which preserves the integrity of collagen and elastin in your skin. This means fewer wrinkles with improved elasticity and a more youthful and glowing appearance.
Skin looks puffy, saggy and dull
“The more carbohydrates we eat, and the more sugar – which is just a simple carbohydrate, after all – the more water and sodium we hold onto,” says Rhian Stephenson.
Sugar and other high-glycemic foods cause your blood sugar and insulin levels to rise, which may lead to inflammation and hormonal changes that can cause acne flare-ups.