Sugar has long been called one of the biggest contributors to the obesity crisis in the US. And of course, it’s no secret that eating too much of it can wreak havoc on your teeth too, causing cavities and other dental problems over time.
Doctors have been warning for years that the typical American diet — heavy on sodas, candy, baked goods, and other sugar-loaded snacks — is linked not only to type 2 diabetes but also to a range of other long-term health issues.
That’s because sugar acts on the brain’s reward system in much the same way as addictive substances do. It releases dopamine — the “feel-good” hormone — which gives us a happy boost and makes us crave more again and again.
Adding to the challenge, it’s important to remember that not all sugars are created equal, and some are actually part of a healthy diet.
Natural sources of sugar also come with fiber, vitamins, and minerals that help keep the body running well, while the artificial and added versions do not.
Still, while cutting sugar can feel like a massive challenge, it’s far from impossible. One viral simulation from @GrowfitHealth breaks down exactly what happens when you ditch sugar completely for 14 days.
By tracking the process day by day, the simulation shows that while your body can adapt without its dopamine “fix,” it goes through some intense adjustments before you get to the other side.
What happens to your body after quitting sugar?
The first two days of no sugar
Within just 48 hours of cutting sugar, your blood sugar levels start to even out, meaning you’re less likely to experience those mid-day crashes or sudden bursts of energy followed by a slump.
You might also notice a drop in your weight. That’s because studies show the body begins releasing stored water once the constant stream of sugar is cut off.
According to the simulation, your system will also begin tapping into stored fat for fuel within the first couple of days, giving your metabolism a noticeable shift.
Day three to six of no sugar
In the early days, you might feel motivated — maybe your clothes fit a bit looser, and you’re not dealing with the dreaded afternoon slump. But somewhere between days three and six, the harder part can kick in.
“You may experience headaches, mood swings and fatigue,” the video warns before you even make it to the first week. “This is because your body is detoxifying and adjusting.”
Thankfully, it also reassures viewers: “These symptoms will pass.”
A week no sugar
By the time you reach days seven through nine, that foggy, sluggish feeling usually begins to fade. Many people report feeling lighter, more alert, and more energized, and even say that fresh, whole foods start to taste much more flavorful.
As the simulation points out: “Your palate becomes sensitive to subtle flavors and you’ll find fruits tasting extra sweet.”
Two weeks no sugar
From day 10 up to the full two-week mark, most people feel a dramatic shift. Energy levels are often high and steady, sleep comes more easily, and the side effects of sugar crashes are gone.
The simulation notes that energy “shoots up and you’ll notice no more sugar crashes,” and instead you get “steady, clean fuel” as your body gets better at burning fat for energy.
What are the benefits of quitting sugar?
Alongside weight loss, EatingWell reports that lowering your intake of added sugar can also reduce the risk of developing depression, anxiety, and other mental health struggles.
On top of that, research has linked diets high in sugar to cardiovascular disease, as the excess sugar can raise blood pressure and drive inflammation in the body.
Adding regular physical activity into your routine can also help manage stress hormones, which in turn can reduce those mood swings that make sugar cravings harder to resist.
