Keto

Added Sugar: What Happens When You Cut it Out?

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Knowing exactly what constitutes a healthy diet has never been more difficult. Vegans believe forgoing animal products is best, while keto enthusiasts will tell you to eat anything that has four legs and can’t get away fast enough. But there's one food nearly every dietician suggest you avoid: sugar.

Giving up the sweet stuff is hard as it's even found in veggie burgers, tomato sauce, and crackers. But if you do nix added sugars from your diet, your body will benefit almost immediately.

Within a week you can expect lower blood pressure as well as healthier levels of fat and insulin levels in the bloodstream. Of course, how your body reacts to the absence of sugar depends on how much of the white stuff you eat in the first place–and whether you're eating carbs.

Your body breaks down complex carbohydrates, like oatmeal and fruit, into simple sugars to use as energy.

But what if you cut out all high-glycemic foods, as keto enthusiasts and no-carb, no sugar dieters attempt?

First, you'll probably day dream about donuts, if you're the type of person who regularly grabs a muffin in the morning and ends dinner with dessert. This occurs because you don't have sugar to help stimulate your brain.

You may feel, well, rough, but there's a lot of good stuff going on inside your body.

You won't go through the cycle of sugar highs and crashes, as initially you'll feel tired and lethargic, but that will pass within a few days. Also, adrenaline will increase and help break down glycogen, or sugar, stored in your body.

Within three to five days, your liver will make ketones from fat since there's no more glucose, your body’s main source of energy. That’s when your body enters ketosis, aka fat burning mode.

As a result, you could experience muscle cramps since you're losing a lot of water when you’re in ketosis after cutting out sugar. Some people experience keto flu, associated with headaches, fatigue and cramps, which lasts about a week.

But once that passes, you'll feel more energetic, focused, and calm. It’s common for people to cut out sugar and high-glycemic foods to lose weight for short periods of time. However, doctors still aren’t sure whether this is healthy long-term.

That’s why many doctors recommend eating healthy complex carbohydrates. Although they are broken down into sugar, this is an entirely normal and healthy process.

In fact, omitting added sugars while eating complex carbs keeps your insulin levels healthy. Try if for a week! You won’t get the headaches, you won’t get the crashes and you will get a consistent level of energy.