If you want to lose weight as well as achieve a number of other health benefits, you need to cut sugar out of your diet immediately! Today I’m going to talk about my upcoming two week spell of cutting out sugar and discuss the weight loss benefits of cutting out sugar for exactly two weeks. While sugar is something addictive to many people, I don’t think I will have a problem cutting it out as I only get sugar from fruits and the occasional mixed drink or dessert. Scroll down all the way to the bottom for my “no sugar for two weeks weight loss before and after pics.”
I recently stumbled into this YouTube clip by Dr. Eric Berg DC, and felt compelled to see what would happen if I cut out sugar for two weeks.
Read on, and see what happens when I eliminated sugar for two weeks.
Many people will probably arrive at this page by asking this question that I personally asked myself:
How Much Weight Can I Lose By Cutting Out Sugar?
The weight you can potentially lose by cutting out sugar will depend on many factors, including exercise, diet, and your lifestyle. Many people consume diets that are high in sugar, don’t exercise, and have a lot of stress while sitting at an office desk all day, and if that sounds like you, you could really see some great results if you eliminate sugar for two weeks.
What Factors Will Play a Role in Losing Weight by Cutting out Sugar?
Here’s a list of factors you’ll need to understand when looking to lose weight by quitting sugar for two weeks.
#1: Your Current Diet and Eating Regimen
People who consume processed foods will see the biggest reduction in weight when they cut out sugar. Most processed foods are high in sugar, as well as sodium, (the other HORRIBLE thing you should cut out), and this will lead to weight retention, and even weight gain. By eliminating processed foods alone for this two week time period, you should lose weight. People who also eat out will see positive results for the exact same reasons.
Also Read: Best No Sugar Foods!
#2: Your Activity Levels
Anyone with an office job that keeps them at a desk for long hours followed by any distance of a commute where they are sedentary will have increased risks of weight gain, in addition to depression, heart disease, and other possible illnesses.
#3: Outside Factors
Anything that adds stress to your life affects your ability to lose weight. If you are going through a divorce, you have stress involved with that. If you have a pre-existing condition, (personally I have a chronic kidney disease which can affect energy levels), that will also come into play.
Reasons to Eliminate Sugar from Your Diet
#1: Your Skin Will Shine Brighter
I owned a skin care company and manufactured various brands until a successful exit in 2022, so this is something I can speak about in great detail. If you eat a diet full of processed foods, it will definitely take its toll on your complexion, as well as add a risk or acne and inflammation. The only way to overcome these awful skin conditions is through fixing your diet, hydration, and the least favorite option – prescription medications.
#2: Decreased Risk of Depression
Studies have shown that sugar can lead to depression. I’ll just leave that right there!
#3: Decreased Risk of Diseases
Many health problems are linked to diets that are high in sugar, including:
- Colon Cancer
- High Blood Pressure
- Kidney Disease
- Pancreatic Cancer
- Liver Disease
- Cognitive Disease
- And many others…
How to Get Rid of Sugar in Your Diet
The Academy of Nutrition and Dietetics says that we should consume less than 10% of our diet from sugar. Way too many of us are going well past this percentage, and if you back this number into a 2,000 calorie per day diet, that’s about 200 calories every day. (As an aside, there are 12 grams of sugar in a Dunkin Donuts Glazed Donut.)
When you look at cutting out sugar from your diet, you’ll see some obvious staples many people have been accustomed to consuming on a daily basis, such as:
However, you must know that when you cut out sugar for two weeks, you’ll also have to look at labels of the foods you consumer. Many foods you consume are loaded in sugars, including that awesome Starbucks specialty coffee you love a couple times per week, or on the weekends as a treat.
So let’s take a look at what foods we need to avoid while on this two week sugar elimination diet!
Foods to Avoid When Cutting Out Sugar
Every time you look at a label, you most likely see it.
In your “energy bar?” Yep, sugar is there.
How about in your smoothie? Sugar looms large in smoothies.
What about healthy foods like acai bowls, trail mix, and granola? Absolutely.
You’ll have to look at every component of your diet. Think twice before adding dressing to your healthy salad. Don’t get the buffalo wings, instead opt for a sauceless wing.
Other Names for Sugar
You’ll also have to know that sugar can appear by many names on a label. You’ll find the below words snuck in there as substitutes:
- Corn Syrup
- Beet Sugar
- Table Sugar
- Agave (my favorite, lol)
Steps to Take to Avoid Sugar in Your Diet
Here’s what I plan on eating on my two week sugar free diet. I did a lot of research (links below) before posting this as I wanted the best advice possible before I went all-in on my journey. I don’t want to leave any room for failure, and this is the list I came up with.
#1: Eat Lean Protein Every Meal
Add a lean protein (fish, beef, chicken, etc) paired with a fiber-loaded carb (peppers, mushrooms, onions, mushrooms) at every meal.
#2: Exercise More
Losing weight doesn’t happen on its own. Increase your workouts to get better results. If you don’t work out, start with just a 10-15 minute walk to get the body going. You can always increase it from there and as you see results, I promise you’ll probably increase the time, pace, or both.
#3: Hydrate More than You Ever Have
Water will help with cravings. I always make “spa water” and add cucumber to a pitcher of water when I think ahead. Or, for smaller batches, use a mason jar with a lemon or lime wedge.
#4: Stay Away From Sweets
Don’t tempt yourself with a visit to the local ice cream store! If you are drinking coffee, it has to be purely black. Don’t go out to your favorite dinner spot if you can’t resist their dessert. This all comes into play when you are trying to quit eating sugar for two weeks!
Before and After Cutting Out Sugar for Two Weeks
After Pic & Results
It’s important to know that individual results may vary. Although I’m not selling anything and it feels weird saying that, we are all built different, so I feel like it’s a good disclosure.
Before I go into my results and weight loss, let’s first talk about the side effects.
What Happens When You Stop Eating Sugar?
For me, I felt “off” after a few days without sugar. I definitely had some irritability and loss of attention span due to the lack of sugar and my brain’s reaction to it. It wasn’t super bothersome to me, but to others around me, perhaps just a little bit!
I had headaches, and even fatigue at times, which is something I never really experienced other than after a strenuous workout, as I consider myself a pretty energetic person overall. The fatigue comes and goes, but at some points I did feel sad. I wouldn’t say “depressed,” but some reports do say that lack of sugar will lead to short term depression.
Week 2 of No Sugar Pic
As you can see here in my after pics, I have a more slim, toned face. I also have a lot less redness in the skin and seem to have a better skin complexion. If you look closely at the straight on face shot, it almost looks like I lost half an inch of each side of my face.
Based on these results, I plan on keeping sugar at a very low amount, if any at all. Also, my one nutritional supplement brand that got me through this was SuperGut.
All products are sugar free and part of a balanced diet. I highly recommend you check them out if you are looking for sugar free nutritional supplements.
You can read more on my Supergut review.