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Quitting sugar for 90 days can improve weight, energy, digestion, and skin. Doctors say it also lowers the risk of diabetes, heart disease, and boosts mental clarity
Quitting sugar isn’t easy, but the long-term benefits for both body and mind make it worth the effort.
Nature has provided us with numerous resources to simplify life. However, over time, we have begun to process these natural items, often adding artificial ingredients and chemicals. Today, most of our food is processed—and some items, overloaded with additives, become ultra-processed. Sugar is one such example.
Though sugar provides carbohydrates that give us energy, its refined form is filled with chemicals that can harm the body. In fact, we already get enough carbohydrates from natural sources, making added sugar consumption unnecessary and potentially dangerous. But what happens if someone completely gives up sugar for 90 days? Doctors say the benefits can be significant.
What Does Quitting Sugar Actually Mean?
Dr Manisha Arora, Director of Internal Medicine at CK Birla Hospital, Delhi, explains that quitting sugar doesn’t mean eliminating all carbohydrates. It means cutting out table sugar, high-fructose corn syrup, and even natural sweeteners like honey. This includes sugar itself, packaged juices, sweetened snacks, biscuits, candies, and processed foods. She says carbohydrates are essential nutrients, but an excess of sweet items can be harmful to health.
What to Expect Initially
In the first few days of quitting sugar, people often experience symptoms like headaches, irritability, fatigue, and strong cravings for sweets. Dr Arora explains that this happens because the brain is used to receiving energy from sugar. Typically, it takes about 21 days to form a new habit and around 66 days to make it permanent.
What Happens After 90 Days Without Sugar?
After three months without sugar, the positive effects become noticeable. Dr Arora notes that many people lose weight and see an improvement in insulin sensitivity, helping to regulate blood sugar. Energy levels become more stable, digestion improves due to a healthier gut microbiome, and skin appears clearer. Mood swings reduce, and dental health improves as the risk of cavities decreases.
Dr Manisha Agarwal, Senior Consultant of Internal Medicine at Gleneagles Hospital, Mumbai, adds that during the early days, people may experience cravings, mood fluctuations, or tiredness, but these symptoms typically ease after a few weeks.
By the second or third week, many report better digestion, improved sleep, and glowing skin. As insulin levels return to normal and fat storage decreases—especially around the stomach—weight loss often occurs naturally. Cravings for sweets also reduce.
Taste buds adjust too, making natural foods like fruits taste sweeter and more satisfying. Over time, many people find they no longer miss sugar. By the end of 90 days, the risk of health issues such as type 2 diabetes, heart disease, and fatty liver is significantly reduced. People often feel calmer, more focused, and more mentally clear.
Things to Keep in Mind
Dr Arora cautions that quitting sugar without professional guidance can lead to nutritional imbalances. It is important to speak to a doctor beforehand to ensure your body gets the right energy sources. Replacing sugar with nutrient-rich and balanced foods is essential, and expert advice can be helpful in making a safe transition.
Dr Agarwal agrees that while quitting sugar isn’t easy, the long-term benefits, for both body and mind. make it worth the effort. It is one of the most rewarding health decisions you can make for a better lifestyle.
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