The average American consumes 2-3 times more than the recommended daily amount of sugar, with many individuals consuming far more. [1] This can lead to people being reliant on sugar, and some can develop a sugar addiction. This means that when their sugar intake is sharply reduced or stopped, they can experience sugar withdrawal.
- Sugar withdrawal can cause many unpleasant symptoms, including intense cravings, fatigue, and mood changes.
- Sugar withdrawal symptoms are generally most intense in the first five days and ease off over a few weeks.
- There are several different detox methods, and professional support is advised for challenging detoxes.
Causes of sugar withdrawal
Excessive sugar consumption can cause increased dopamine release in the brain’s reward system, in a similar way to some addictive substances, though to a lesser degree. [2] Over time, this can lead to chronic neurochemical changes in the brain, causing the individual to be reliant on high sugar intake for daily function. [3] In this situation, reducing sugar intake results in less dopamine in the reward system. As a result, the individual can experience many unpleasant withdrawal symptoms, driving them to consume more sugar.
Common sugar withdrawal symptoms
Sugar withdrawal can cause a range of physical and mental health symptoms. The most common of these are listed below:
- Intense cravings. As sugar activates some of the same reward pathways in the brain as addictive substances, similar cravings can be experienced when going through a period of less or no sugar intake. These cravings could be related to the consumption of any high-sugar items, such as candy, soda, or other processed foods.
- Irritability. This is a common withdrawal symptom for many different substances and is linked to lower dopamine levels in the brain.
- Fatigue. Sugar provides rapid, but short-lived, bursts of energy. Those with high sugar intake have bodies that are used to this readily available energy source. Subsequently, when the sugar consumption is significantly reduced, this can lead to fatigue.
- Poor concentration. Again, not getting constant bursts of energy from sugar can make it difficult for individuals to focus on tasks.
- Anxiety/mood changes. As dopamine plays a major role in our moods and emotions, having less dopamine in the brain can lead to a range of unpleasant mood changes.
Many other symptoms can be caused by sugar addiction, as individuals process it differently. These include headaches, nausea, and poor sleep, but some people may experience other unusual symptoms.
Ketosis and sugar withdrawal in the keto diet
Ketosis describes the bodily process in which cells use fat as fuel, rather than glucose. This is generally triggered by low-carbohydrate diets or fasting. When following a keto diet (low-carbohydrate, high-fat), it can lead to sugar withdrawal symptoms. This, combined with the body’s metabolic adjustment, can lead to a collection of symptoms called the ‘keto flu’.
Typical sugar withdrawal timeline
The length and intensity of sugar withdrawal can vary from person to person depending on numerous factors, including individual health and the amount of sugar consumed. Symptoms will also vary depending on whether sugar is completely cut from the diet or if someone is weaned off it slowly. Research suggests that the most intense withdrawal symptoms and cravings are felt in the first five days of withdrawal, with symptoms gradually easing over a few weeks. [4]
After around one month, the body will have adapted to the new, low-sugar diet. At this point, individuals may notice increased energy, better cognitive function, and mood stability. It’s important to maintain this diet to continue getting these benefits and prevent slipping back into high sugar consumption.
Sugar detox approaches: What works and what to avoid
There are two main ways to undergo a sugar detox: a gradual reduction in sugar intake or going ‘cold turkey’ by cutting out sugar completely from the diet.
Gradual reductionÂ
This method involves slowly decreasing sugar intake over a few weeks or months. It could start by cutting out sugary drinks, and then start to reduce the sugar intake from food. By doing this, withdrawal symptoms tend to be milder and allow more positive habits to develop slowly, increasing the chance of long-term success.
Cold turkey elimination
This method involves abruptly stopping all sugar intake for a set time, usually for a few weeks. While more challenging initially with potentially unpleasant withdrawal symptoms, the detox is completed in a shorter time. However, the intensity of the detox means there is a greater likelihood of binge eating sugar when the detox ends.
Both methods can be effective for a sugar detox. However, a gradual reduction tends to be more effective as it’s easier to complete, increasing the chance of compliance and long-term habit forming for low-sugar consumption.
Effective strategies to manage sugar withdrawal symptoms
The following can help manage any sugar withdrawal symptoms:
- Stay hydrated. Sweet drinks should be avoided as they can trigger sugar cravings.
- Get plenty of sleep. Individuals can feel very fatigued during sugar withdrawal. Getting at least eight hours of sleep per night can help combat this.
- Eat regularly. Small meals consisting of protein and healthy fats will help ensure your body still has enough energy to function, helping to ease sugar cravings.
- Physical activity. This has been shown to reduce withdrawal symptoms in previous studies. [5]
When to seek help
If you’ve been unsuccessful in reducing your sugar intake or withdrawal is causing severe mental or physical health effects, it’s worth reaching out to a medical professional. Professionals can help provide support, as well as facilitate guided withdrawal management plans or behavioural therapies if they’re needed. Supportive friends and family are also a good source of support if you’re not ready to speak to a medical professional yet.
If you're unsure whether you need professional help, it’s best to consult your doctor for guidance and support with sugar addiction recovery.
Treatment and support options for sugar withdrawal & detox
Many people can manage their sugar detox with self-help strategies. But for those who need extra support, there are plenty of options available. Treatment options include structured, guided withdrawal programs, Cognitive Behaviour Therapy, and nutritional counselling.
Support options include:
- Food Addicts provides support and a 12-step program to help those with a sugar addiction.
- Sugar and Carbs Anonymous can also provide support in the same format as Alcoholics Anonymous.
- Supportive social network of family and friends.
If you or someone you know is struggling with sugar addiction, remember that you're not alone in this journey, and support is available to help you along the way.
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