If you’re a regular sugar eater, whether the sweeteners are natural or refined, and you are cutting back or going cold-turkey, expect to experience some withdrawal symptoms. But you can overcome!
Our family is in the midst of a 30-day no sugar challenge (Beyond Sugar) and of us all, I believe I’m the one who was most used to a constant drip of sweeteners. It has been some years since we’ve had refined sweeteners. When we first decided to eat healthfully, we didn’t even eat many natural sweeteners (raw honey, maple syrup, etc.). But, over the years, I guess I got complacent by thinking – hey, they’re natural; God made them; we can eat them!
Sweeteners Are Not Food
Well, yes, we can eat natural sweeteners. The trouble is, concentrated sweeteners of any kind should not become a substantial part of a diet. They can’t really be called “food” in the sense that food is supposed to maintain life, support growth, and nourish our bodies. Nope. Sweeteners don’t do that stuff.
Constant Drip of Sweetening
I was at the point where I am/was used to a constant drip of sweetening all day long. For breakfast, I’d have a generous scoop of raw honey on my toast or porridge. Throughout the day, I would drink generously honey-sweetened tea. About midafternoon, I’d grab some dark chocolate. After dinner, we’d all have dark chocolate for a dessert. And if I made muffins or cookies, I’d eat some of that, too.
None of these foods were big offenders. Taken by themselves, quite innocuous. But all day, hour by hour, I feel like I was hooked up to a natural sweetener IV. Can anyone relate?
Tough and Tougher Withdrawal Symptoms
Now this week. It has been tough. Yesterday, the 5th full day of not having any sweeteners, was the first day I did not have a headache. The first two days, I felt nauseous and unwell. I’ve had cravings for sweets all week long. I can hardly keep myself from snatching some chocolate from the freezer. I feel as though the symptoms are abating, though, and I’m glad.
I haven’t seen similar symptoms in the children or my husband. I don’t think they were sweetening up like I was. 
Or maybe the kids are just better at handling it.
If you search on the internet, you’ll find others talking about withdrawal symptoms. If someone is breaking free from an addiction to refined sugars (such as high-fructose corn syrup or white sugar), I gather that the withdrawal can be quite painful, wtih symptoms mimicking the flu – chills, sweats, headaches, aches, pains, nausea, etc.
Strategy To Persevere Through The Withdrawal Period
Since now I’ve been through this, the toughest few days of breaking a sugar-addiction, I’m in a good position to share my strategy and what has worked for me to make it through the hardest period. It’s all downhill from here!
- Prayer. I asked God often to help us enjoy our unsweetened foods for their own sake, and to give me strength to persevere.
- I have kept in the front of my mind why I’m not eating sugar. (See my goals and sugar’s ill health effects.)
- Make a conscious choice every time I put something in my mouth; resist blindly reaching for chocolate without even knowing what I’ve done.
- Exercise
- Rest and relaxtion – I’ve read books, taken naps, enjoyed my children
- Drink plenty of water, Kombucha, and unsweetened tea (or with a little stevia, though I don’t like it too much)
- Make nourishing snack foods to satisfy our hunger and delight our taste buds in new ways – this has been key for the kids – they are enjoying the new snacks very much!
Of all those strategies, the first two have been key for me and for us. I’m so happy that my husband and children are on board with this. We’ve got to believe in what we’re doing, or we won’t be able to stick with it. We have a great God who will help us in our time of need. The other strategies are ways to get through the body’s symptoms of feeling unwell from the change. They’re important, too.
Whether you’re cutting back on sweeteners altogether, or cutting back some, please share how you’ve handled such big changes in yourself or with your family members! Change is hard and we all need help and encouragement to persevere in making healthy choices!
This is one of a series of posts during the month of May, during which time the Harmon family has vowed not to consume any sweeteners, natural or refined. We call the challenge “Beyond Sugar” and would love to have you join us, in whatever way you feel led! (Get the button here for your own blog or website.) Also, I submitted this post to Fight Back Fridays! at Food Renegade. Head on over there to see lots of inspiring posts from other food bloggers who love real food.
I so admire you for doing this! I’ve really been contemplating this too. I developed gestational diabetes in my last pregnancy and had to go off all sugars, all grains- even the natural sugars found in starchy vegetables and the fructose in fruit was off limits. I didn’t have any withdrawal symptoms, but I think it was probably because my body really needed to be off the sugar.
I did cheat and have a the first strawberry of the season on my salad one day and it tasted like HEAVEN, it was so sweet!
Kyrie – I admire what you’ve been through. You’re old hat at this-I’m sure you could do it again and maybe not have to do it so extremely this time? I’m sure that strawberry was heavenly. We are looking forward to strawberry season, coming up soon!
I love the phrase “hooked up to a natural sweetener IV.”
I’ve so BEEN THERE.
Congratulations on making it to day 5. And, thanks too, for encouraging us with your journey over at Fight Back Fridays. Maybe it will inspire those of us who are too afraid to quite cold turkey!
Cheers,
KristenM
(AKA FoodRenegade)
I gave up all sugar last January. It was dreadful. I was the biggest witch in the world. I didn’t just have “the low-carb flu” for two weeks, I had it for 3 months! I kept waiting for the “amazing energy” and the “dramatic weight loss” everyone else was talking about. All of this was happening, but it was happening in the background of my misery of giving up sugar.
At least you were on natural sugar, mine was the HFCS. Looking back now, I’m appalled by how much of this I consumed on a daily basis. Sheesh, no wonder I felt so horrible.
I read somewhere giving up sugar is harder than giving up crack. I’ve never done crack, so I can’t compare, but I pity the people getting off of drugs if my giving up sugar was .01% of what they go through.
Good luck on your continued sugar free lifestyle.
I did a 42 starch/sugar cleanse once. No starches or sugars for 42 days! Just meat and veggies! The first week was indeed the worst (felt like the flu) and then, this magical thing happened: I started to feel AMAZING! I slept better. I had more energy. I had better mental clarity!
So currently I try to limit my sugar intake to stevia and ezekial bread and something sweet once a week. I feel so much better than when I had something sweet daily.
Wow, Paula! That is an amazing story. Good for you for sticking it out through that misery! And how do you feel now? I hope it has been worth it – please tell me it is!
This afternoon I have a big headache; I think I spoke too soon about being over my withdrawal. I am glad to hear your perspective. Now I know I can do this if you did!
gilliebean – I am glad to hear the difference that made for you. Very encouraging! I have never heard of that challenge. Do you limit your starches now or just your sugars?
Hello ,
Woohhh hats of you and your family .This is simply unbelievable .Please keep us posted on what what findings that you notice with every single thing in your life for the next few days without sugar .
Keep us posted .
Regards
Sudeep
Wardeh – wow. I would like to do that but I think my family would revolt. We don’t eat much sugar compared to most but we definitely do. One nice thing about making everything from scratch is you do actually know how much you are eating and it’s on par with the amount people ate around the 30’s but still not what it should be. Maybe we’ll get to the no sugar possible point this summer when there is more fruit to eat and I can sneak it out without anyone noticing. What a great goal you’ve given me!
Sustainable Eats – I think you’re right about that. If we do all our cooking from scratch and watch the sugar, it will certainly be less. With us (mostly with me) I felt such an addiction even to natural sweets. I still want something sweet ALL THE TIME and wonder if these cravings will stop. I, too, am eager for the fruit season – the pears, plums, peaches, berries, yumm!
Wardeh,
When I was in my teens, I found that (like my mother & brothers) eating refined sugar caused me to have bad break-outs on my face. Quitting sugar cold turkey was the solution for me. And a clear complexion made it easy to keep it up with the no-sugar regimen.
In my mid-20s, I gave sugar a try again & found that I could tolerate it in strict moderation.
Now in my mid-30s, the break-out blues have surfaced again if I eat even small quantities of refined sugar. I find, though, that’s it’s easier to say no to the refined sugars if I’m also limiting “good” sweeteners too.
Also, we were vegans for a couple of years, and you wouldn’t believe the amount of honey we consumed! Adding back good sources of meat & dairy *drastically* decreased the sugar cravings.
[...] An Adventure recipe!)25. Kyle (Hot showers)26. Sarah’s Musings (Post-Natal Energy Mix)27. Wardeh @ GNOWFGLINS (Sugar Withdrawal Strategies)28. Agriculture Society – School Lunches – Still Work to [...]
Bethany, I think you are definitely right about the protein! My midwife told me that if I was craving starch/sugars, to eat a big serving of protein, and the sugar craving would go away. Worked every time. Sugars are just a really concentrated source of energy, so it makes sense.
Thanks for your post, I just gave up sugar on Thursday ( today is Tuesday) and I had a cold when I started so I didn’t notice the change.
Also I was giving up wheat at the same time and this helped clear up my indigestion so that also was a factor.
Today I feel nauseous, have a huge headache and feel VERY fatigued.
My snack ideas are fruit of course, boiled eggs, hoummous, “natural” corn chips without added sugar, veggies cut up like crudites, and rice crackers.
Also, caffeine free caro with artificial sweeteners are helping me through the day!
Hi, Amy! I’m so glad that you’re taking the step of consuming less (no) sugar! I would caution you against using artificial sweeteners. There are many reasons, but the most compelling to me is that they are artificial. I know just how you feel, those symptoms are what I experienced and they’re not fun. Your snack ideas are wonderful – thanks for sharing those! Please keep in touch and let me know how you do down the road.
just wanted to add …. i am wheat/sugar free too …. recently got sick from rice crackers because they were made in the same factory as wheat products … so just a reminder to check the ingredients.
Recently I have been attempting just to limited my sugar intake. Then Iast week I started feeling sick. At one point I was so dizzy for a moment I almost had to lie down. I guess that means although I havnt totally removed all traces of sugar from my diet I am doing something right. I still want to eat sugar sometimes but I certainly dont want to eat it every single day like I did in the past.
My advice for those trying to do the same is to remove things from your home you dont want to eat, and dont buy or make large amounts of things you will feel guilty about eating. Anyone else have any tips that might help?
thanks!
I just started the Neanderthin diet, basically no sugar, flour, wheat or dairy. You can have meat, vegies, fruit and nuts. I’ve cut out the fruit as well for now because of the high sugar content in fruit. I’m sooooooooooo tired and listless and crabby on this diet. I’m not sure if I’m detoxing from the sugar and dairy or what, but I have headaches and foggy thinking and I’m just so sleepy all the time. when I search the internet, everyone seems to be so happy joyous and free on this diet, which really sucks cuz I’m ready to stick a needle in someone’s eye I’m so irritable. I want to stay on it though, because I struggle with binging, food has been such a struggle, I don’t get how people can exercise restraint with portion control, i simply can’t control my intake of sugar and wheat and salty things like potato chips, which I have to eat the whole bag of. meat vegies and fruit on the other hand are never on my binge list so I feel I possibly have a shot at beating this overeating monster. Has anyone had any experiences with withdrawal of this type? I would love have some feedback. will this crappy headachey feeling go away? I feel stuck.
sleepy girl, it really sounds to me like you are detoxing from sugar still. i have a friend who felt that way for 3 months before he finally felt clear headed. it is so so worth it if you can stick it out. i would really recommend finding something to help the detoxing process along. maybe a yoga class in your area (you could even look for a holy yoga class http://www.holyyoga.net)? even just the breathing techniques can further the detoxing.
find what fits for you. your own individual body will respond in it’s own way and it’s own time. don’t feel discouraged because other people are responding quickly. your body will do it’s thing! it may just need more time to flush out all the yuckies!
Wardeh – great site!
Sleepy girl – you are still detox’ing from the sugar and you NEED TO REMEMBER TO EAT! Sometimes when people give up grains and sugars they forget to fill in all those calories with something else. So just eat all the proteins, veggies and fruits you can handle with some nuts and oils mixed in. Eggs and jerky work great for constant snacking. In about 2-3 weeks, your body will adjust to the fewer carbohydrates going in, and you will be less hungry and more energized. Good luck! It’s been an amazing lifestyle change for me.
Sleepy Girl how’s it going? You are so brave. I’ve thought of doing what you are doing countless times, but I’m terrified of exactly what you’re going through. I’m trying to find the wherewithall just to start. I’m a single mom with two kids and I’m afraid of the symptoms and being in a terrible mood, but I feel bad now! I think it will help me to know how you are doing.
i understand completely i eat sweets al day long from the moment i get up until i go to bed off and on all day. iamtrying to go through a 28 day sugar addiction its been 4 days since sugar and i am getting headaches but Iam goingto stickwith it before i die
I am aware of how I eat sugar every day tho I say to myself each morn this will be a sugar free day. I quit drinking last Sept. very easily to benefit my health but quitting sugar is harder. A lot of my friends bake and get pushy and take it personally if I don’t eat what they so lovingly made. They only recently accepted I no longer enjoy alcohol, tho one of my friends was pushing me to have a glass of wine the other day.
Makes me wonder. Any one else experiencing torpedoing friends??
[...] Beyond Sugar: Overcoming the Withdrawal Symptoms of Going Without Sugar [...]
HI All,
I just stumbled right on this site after I typed in 42 days without sugar. YES! I have been 42 days with no sugar or white flour. I would eat sweets everyday at times all day. I still to this day have craved sweets but by the Grace of God He has helped me to overcome. It is a day by day process. I have been blessed with losing 15lbs and inches since I started this. The first week 24 hours was horrendous because of the pounding and I mean pounding headache I had. I have also 1quit caffiene because without my sweet creamer it tasted blah to me. The Lord has blessed me with a Tea called Good Earth Sweet & Spicy caffiene free tea. It is delicious. Never was a tea drinker but now I am. To God the Father, Son & Spirit be all the glory. I am doing this for weight loss and health. I hope to be 150lbs in 6 months. God bless you all in Jesus name, amen:o)
This was a great article for me to read tonight. I’ve finally had it with lugging my “sugar IV” around. I recognize that each time I grab for a sugary substance, I’m feeding my brain’s appetite for dopamine. Enough. I can and will stop this.
Thanks for your inspiration and your ideas for coping mechanisms. For me sugar is just something I’m going to have to do without. I just can’t seem to handle trying to manage my intake… so sugar free is the way for me.
Thank you, again. And keep up the great work!