Sugar fasting is all the rage, and for good reason. More and more people want to eat more consciously, improve their health and lose weight permanently. Sugar fasting promises exactly that: fewer cravings, more energy and often a few pounds less. But what effects does sugar fasting actually have on your body? We get to the bottom of it!
Discover Verival's sugar-free organic breakfast here!
What is sugar fasting?
Sugar fasting means abstaining from sugar for a certain period of time. More specifically, it means avoiding refined sugar and products that contain industrially added sugar. The aim is to relieve the body, ‘reset’ the sense of taste and develop a more conscious approach to sweetness.
There are different ways of doing this:
- Short-term abstinence, e.g. as part of a 7- or 30-day challenge
- Long-term switch to a low-sugar diet
- Temporary sugar fasting during Lent or as a health boost
Sugar fasting is not primarily about counting calories, but about reflecting on and reducing your own sugar consumption. Positive effects for the body and well-being are promised.
Not all sugar is the same
In everyday language, we use the term ‘sugar’ to refer to sweet things: table sugar, sweets, soft drinks, cakes or sugary breakfast cereals. This usually refers to the refined sugar mentioned above, i.e. sucrose, which is industrially extracted from sugar beet or sugar cane.
Chemically speaking, however, many other substances are classified as sugars, such as:
- Glucose (grape sugar)
- Fructose (fruit sugar)
- Lactose (milk sugar)
- Sucrose (table sugar)
Complex carbohydrates such as starch also consist of sugar molecules, but they have a long chain structure. They are digested more slowly, keep you feeling full for longer and do not cause a rapid rise in blood sugar levels.
Important: A sugar-free diet does not mean eliminating all carbohydrates from your diet. Products such as oatmeal, wholemeal bread and legumes are still allowed and even recommended, as they provide healthy energy and keep you feeling full for longer.
The effects of a sugar-free diet on your body
Many people report noticeable changes, both physical and mental, after just a few days of sugar fasting. These positive effects may occur:
- More stable blood sugar levels: Fewer fluctuations also mean fewer cravings – especially for sweets.
- Reduced calorie intake: Since many sugary products are high in calories but low in nutrients, you automatically consume less energy.
- More energy in everyday life: No more ‘sugar lows’ after lunch, instead you have constant energy levels.
- Improved skin: Many people notice clearer skin, especially if they suffer from sugar-related blemishes.
- Better sleep: A stable blood sugar level can also have a positive effect on sleep quality.
- Less bloating or feeling full, as processed products are often omitted from the diet.
In the long term, sugar fasting helps you develop a new awareness of your own body and the effects of food. Many people who have tried sugar-free living report that they have fewer cravings for sweets and suddenly even enjoy their coffee without sugar.
Does sugar fasting really help you lose weight?
The answer is yes, but with realistic expectations. Giving up sugar can be a sensible first step towards a healthier diet and help you lose weight naturally. This is mainly because you consume fewer calories when you cut out sugar (e.g. by avoiding sweets and soft drinks) and can control cravings better.
In addition, stable blood sugar levels also help you distinguish between real hunger and appetite. In short, you eat more consciously.
In combination with a balanced diet and sufficient exercise, giving up sugar can make an important contribution to your well-being.
5 tips for successfully giving up sugar
Sugar is found in far more products than many people think. That's why it's worth preparing well:
- Read labels carefully: Sugar is often hidden behind names such as glucose syrup, fructose, maltodextrin or sweet whey powder.
- Find healthy alternatives: Ripe bananas, dates or cinnamon provide natural sweetness.
- Plan your meals in advance: If you are prepared, you are less likely to reach for unhealthy snacks.
- Avoid sugar traps: Many supposedly healthy products such as muesli bars, sauces and fruit yoghurts contain surprisingly high amounts of sugar.
- Start with a breakfast without added sugar: This will prevent mid-morning cravings and give your body long-lasting energy.
Sugar-free breakfast with Verival
The sugar content of breakfast is often underestimated. A glance at the list of ingredients on many breakfast products shows that cornflakes, crunchy mueslis and porridges often contain more sugar than expected.
With Verival, you can start your day consciously and without added sugar. Our organic porridges and mueslis without sugar contain no refined sugar and still taste delicious. Instead of empty calories, we focus on:
- Organic oat flakes,
- valuable seeds and nuts,
- natural sweetness from dried fruit.
Basic porridge recipe
Only three basic ingredients are needed for classic porridge:
- 180 ml milk
- 3-4 tablespoons of soft wholemeal oat flakes or Verival porridge mix
- 1 pinch of salt
Boil the oats, (plant-based) milk or water in a saucepan. Stir for five minutes until the mixture has a creamy consistency. Then leave your porridge to stand for a few minutes.
Finally, add a pinch of salt and your sugar-free breakfast is ready.
Tip: Try adding fresh berries, cinnamon and banana to your sugar-free porridge. This is a healthy alternative that nourishes your body and satisfies your sweet tooth at the same time.
Conclusion: Sugar fasting as a healthy reset
A sugar-free diet is not a miracle cure, but it is a valuable step towards a healthier lifestyle. By avoiding refined sugar, you learn to listen to your body, eat more consciously and live with enjoyment instead of deprivation. Sugar fasting can be hugely motivating, especially as a first step towards a long-term change in diet.
Sugar-free organic breakfast from Verival – try it now!
Frequently asked
How long should you fast from sugar?
Many people start with 7 or 30 days to develop new habits. In the long term, it is healthiest to reduce refined sugar permanently.
How can you fast from sugar?
You avoid refined sugar and highly processed foods. Instead, you choose unprocessed products, natural sweeteners and read labels carefully.
What happens after 3 days without sugar?
In the first few days, you may experience cravings and fatigue. After that, many people report more energy, fewer cravings and a more stable sense of well-being.
Is sugar fasting healthy?
Yes, sugar fasting can relieve the strain on your metabolism, reduce cravings and improve your well-being. It is important to continue eating a balanced diet.
