There is one food that many people try to avoid: sugar.
That’s challenging because it’s found in unsuspecting places, like in veggie burgers, tomato sauce, and crackers. But the effect is amazing according to Dr. Eric Pham, MD of St. Joseph’s Hospital in California.
Within a week, you can expect lower blood pressure, as well as healthier levels of fat and insulin in the bloodstream, he says.
Of course, how your body reacts to the absence of sugar depends on how much of it you took before you stopped – and whether you eat carbs. Your body breaks down complex carbohydrates, such as oatmeal and fruit, into simple sugars to use as energy.
But what if you cut out all high-glycemic foods, as keto enthusiasts do? “You’re going to have three rough days,” says Dr. Brian Quebbemann, MD, an obesity surgeon based in California.
First, you will probably daydream about sweets. He explains that this happens because you don’t have sugar to stimulate your brain.
But a lot of good things are happening in your body.
Insulin, a hormone that regulates glucose, drops. At first you will feel tired and lethargic, but that will pass within a few days. Adrenaline will increase and help break down glycogen, or sugar, stored in your body. This enters your bloodstream fairly quickly, says Quebbemann.
“You get through that in less than 24 hours,” he says.
Within three to five days, your liver makes ketones from fat because there is 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 can get muscle cramps because you lose a lot of water when you’re in ketosis after cutting out sugar. Some people experience the keto flu, which is accompanied by headaches, fatigue, and cramping, lasting about a week.
But once that’s over, you’ll feel more energized, focused, and calmer, says Quebbemann.
It is normal for people to cut out sugar and high-glycemic foods (white bread, beer, potatoes, etc.) to lose weight for a short period of time. However, doctors are still unsure whether this is healthy in the long run, Quebbemann explains.
That’s why many doctors recommend eating healthy complex carbohydrates. Although they break down into sugar, this is a completely normal and healthy process, says Quebbemann.
“It doesn’t give you a headache. You don’t get the crashes. You get a constant energy level,” he says.
- You have more energy
- You can lose weight more easily
- You reduce your risk of type 2 diabetes
- You have less trouble with your stomach
- You sleep better