Sugar is a staple in our daily diet, but added sugars – the sneaky sweeteners found in processed foods and beverages – are often singled out as major villains in our health struggles. According to the National
Institutes of Health, a high intake of added sugars increases the risk of chronic conditions such as obesity, diabetes, cardiovascular disease, and non-alcoholic fatty liver disease (NAFLD). Excess sugar has also been linked to cognitive decline and, in some cases, certain types of cancer.
While completely cutting out sugar may sound extreme, even a short break can help lower the risk of these diseases and positively impact body functions. A social media post by an AIIMS, Harvard, and Stanford-trained gut specialist, which has been doing the rounds online, suggests that just a 14-day break from added sugar can lead to a surprising metabolic reset.
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What Happens When You Skip Sugar For 14 days?
Dr Saurabh Sethi, a gastroenterologist and hepatologist based in the San Francisco Bay Area, discussed the effects of cutting out added sugar for 14 days. He mentioned that most people don’t realise that sugar doesn’t just add calories; it hijacks appetite, cravings, insulin, and liver fat – all without notice.
This is why he recommends patients try a short break from added sugar and see significant changes.
The First Few Days: Cravings, Headaches And Fatigue
Dr Sethi noted that the initial phase can be uncomfortable. People may experience cravings, headaches, fatigue, irritability and mental fog. He clarified that it’s not withdrawal, but the brain getting used to life with less sugar. “This is not withdrawal,” he stated in the post.
Mid Phase: Steadier Energy
As the body adapts to the new normal, many people start noticing steadier energy levels and fewer cravings. Many notice reduced bloating, fewer afternoon energy crashes, and sharper focus. Insulin function also improves, helping the body regulate blood sugar more effectively.
By Day 14, You Can Notice Clear Changes
As per Dr Sethi, by the end of two weeks, small yet significant shifts often appear, such as clearer hunger cues, reduced cravings, better sleep, and improved fasting glucose levels. Some also notice less bloating. Some people also noticed a flatter stomach due to less water retention. “Even if the weighing scale doesn’t change much, your metabolism improves,” he noted.
Why He Suggests A Sugar Reset
Dr Sethi said that cutting out added sugar for two weeks can reduce insulin spikes, ease the liver’s sugar burden, and reset taste preferences. It may also help lower visceral fat signals linked to metabolic issues.
“This reset is especially useful if you struggle with constant cravings, bloating, fatty liver, insulin resistance, low energy or poor sleep,” he concluded.
