There is so much talk about the benefits of giving up sugar. So, have you ever wondered what happens to the body when you give up sugar for not just 30 or 60, but 90 days? We reached out to experts to find out the answer.
Quitting sugar doesn’t mean eliminating all carbohydrates; it means avoiding added sugars like table sugar, high-fructose corn syrup, and even natural sweeteners like honey, said Dr Manisha Arora, director, internal medicine, CK Birla Hospital®, Delhi. “Carbohydrates are essential nutrients, but the excessive intake of simple sugars can harm health,” added Dr Arora.
Symptoms you should be prepared for
Initially, quitting sugar can trigger withdrawal symptoms such as headaches, irritability, fatigue, and intense cravings. “This is because the brain is used to sugar as a quick energy source. It typically takes about 21 days to form a new habit and around 66 days to solidify it,” said Dr Arora.
It does impact your gut (Photo: Getty Images/Thinkstock)
So, what happens when you quit sugar for 90 days?
Over 90 days, the benefits of cutting out sugar become more noticeable. Dr Arora said many people experience weight loss, improved insulin sensitivity, and more stable energy levels. “Skin may appear clearer, mood swings reduce, and gut health often improves due to a better microbiome balance. Oral health also benefits, with reduced risk of tooth decay,” said Dr Arora.
Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel, Mumbaishared more details.
She said that in the first few days, you may experience sugar cravingsmood swings, or fatigue as your body adjusts. “Soon, energy levels stabilise, mood becomes more balanced, and you will feel better. By the second to third week, many people report better digestion, clearer skin, and improved sleep. Weight loss may occur naturally, especially around the belly area, as insulin levels normalise and fat storage decreases,” said Dr Agarwal.
Story continues below this ad
Over time, your taste buds reset, making natural foods like fruits taste sweeter and more satisfying. “Then, as time passes, you will start avoiding sugar yourself when the results are visible. By the end of 90 days, your risk for conditions like type 2 diabetes, heart disease, and fatty liver may be reduced. You’ll also likely notice fewer cravings and improved focus, and feel relaxed,” said Dr Agarwal.
What to note?
Dr. Arora said that unsupervised sugar elimination can lead to nutrient deficiencies if not appropriately planned. “It’s important to replace sugar with balanced, nutrient-rich foods and seek guidance if needed.”
Quitting sugar for 90 days can significantly improve physical and mental well-being, paving the way for long-term healthy habits. “While quitting sugar isn’t easy, the long-term benefits to your body and mind make it worthwhile. So, it is a good idea to quit sugar immediately by taking charge of your health,” said Dr Agarwal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.