Every person consumes sugar in some form. It’s difficult to quit sugar completely. Excessive sugar consumption is linked to increased risk of health conditions of type 2 diabetes and heart disease. But what if quitting sugar leaves positive health benefits? Let’s find out the beneficial side body obtains.
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Health Benefits of a NO sugar diet for 30 days
No sugar diet plan can be challenging to accept. Sugar has a lot of functions in the body. When daily intake is reduced body gets reset on its own, energy gets boosted, inflammation is reduced, and oral health is enhanced. Apart from it, sleep patterns also improve, improved mood, mental clarity, and healthy skin. All these positive changes show how quitting sugar can be beneficial for the body.
No sugar regulate appetite and lead to weight loss?
According to the latest updates by the National Institutes of Health(NIH), those who follow a sugar-free lifestyle for just two weeks calorie intake decreases by 25%. The hormone leptin is responsible for regulating appetite. It helps to know when we are full and when to stop eating. But in the case of obese people, and those who have insulin resistance, the body becomes more resistant to knowing that we are full. When sugar is reduced from the diet, glucose management becomes easier, which helps in restoring leptin regulation. With this, the appetite and hunger get easily decreased.
People generally add sugars in any form to their breakfast cereals. When the same food is eaten without sugars, the total calories are automatically cut off, which helps to lose weight easily. According to studies, when sugars are overly consumed, it leads to overweight and obesity. When foods are swapped without sugars in any form, hundreds of calories can be reduced without changing the quantity of food.
What happens if you quit sugar for 30 days?
Consuming no sugar for 30 days can leave an evolutionary impact on health and mind. Numerous health benefits can be seen, including A lot of positive benefits of reduced cravings, improved mental clarity, and clear skin can be seen. Blood sugar levels get normalised, and the incidence of chronic diseases gets reduced to a great extent. Let’s have a look at long-term health benefits.
Reduces the risk of heart disease:
By quitting sugar, heart health can be significantly improved, and the risk of heart disease can be substantially reduced. A sugar-free diet helps to lower blood pressure and cholesterol levels. According to a study published in the Journal of Vascular and Interventional Radiology, Obese children who had cut sugar from their diet for just nine days improved their heart health and lowered the risk of heart disease, along with type 2 diabetes.
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2. Reduces the risk of Type 2 diabetes:
Studies have shown that when high sugars are consumed, there are increased odds of developing type 2 diabetes. When sugars are cut down, weight management becomes easier, and blood glucose stays within healthy parameters. This lowers the risk of type 2 diabetes. When excess calories are consumed, it raises the blood glucose levels, which leads to overweight and insulin resistance.
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3. Dental health is enhanced:
When excess sugar is consumed, it creates harmful bacteria in the mouth that produce acid. This acid leads to tooth decay and gum disease. When sugar is cut down from the diet, oral health can be greatly improved, and the risk of dental problems is minimised.
4. Reduces the risk of fatty liver disease:
Reducing sugar intake for 30 days can reduce the risk of non alcoholic fatty liver disease. When risk is reduced, long-term health is maintained, and the liver functions more effectively on its own.
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Here are a few tips that help to stay motivated when quitting sugar
Quitting sugar for 30 days might be challenging, but it can be easily achieved by making some minor preparatory changes. Here are a few tips.
- Always keep your goal in mind as to why you started this journey. It can be for increased metabolism, healthy skin, or weight loss.
- Food preparations should be carried out at home. Outside food contains hidden sugars that can affect calories directly.
- Hydration all through the day can help to avoid sugar cravings directly.
- Having sugar cravings is quite common. Those cravings can be satisfied by opting for sugar-free foods or with dark chocolate.
- Read out labels carefully when food is purchased outside, as it may contain hidden sugars, including whole grains.
FAQS
1. Does quitting sugar make skin glow?
Yes, quitting sugar improves skin texture greatly, and there are fewer chances of wrinkles. This is because collagen and elastin are preserved, which minimizes wrinkles and fine lines.
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2. What if sugar is not eaten for 30 days?
According to doctors, when sugar is cut down, it reduces belly fat along with liver fat. Overall, calories are reduced along with cravings, which not only leads to weight loss but also prevents weight gain.
3. How much can one lose when No Sugar for 30 days?
According to the Centers for Disease Control and Prevention, 1 to 2 pounds a person can easily lose. On average, 4 to 8 pounds of weight can be easily lost every month.