AIIMS, Harvard and Stanford-trained gastroenterologist reveals what happens when you skip sugar for 14 days

By Admin

06 Jan, 2026

Introduction
Sugar, especially added sugar hidden in everyday foods, is often called the silent villain of modern diets. From packaged snacks to so-called “healthy” drinks, sugar quietly affects metabolism, appetite, and long-term health. According to the National Institutes of Health, high intake of added sugars is linked to obesity, diabetes, cardiovascular disease, non-alcoholic fatty liver disease (NAFLD), cognitive decline, and even certain cancers.

Given these risks, cutting down on sugar seems like a logical step. In a January 4 Instagram post, Dr Saurabh Sethi, a gastroenterologist and hepatologist trained at AIIMS, Harvard, and Stanford, explained what actually happens inside the body when you completely skip added sugar for just 14 days.

Why Sugar Impacts the Body So Deeply
Dr Sethi explains that sugar does far more than add empty calories. According to him, sugar “hijacks appetite, cravings, insulin, and liver fat – all without notice.” This means many people consume sugar daily without realising how strongly it controls hunger signals, energy levels, and fat storage.

Because of this hidden impact, he advises patients to try a 14-day break from added sugar to observe noticeable metabolic changes.

What You Feel in the First Few Days
When people stop consuming added sugar, the body takes time to adjust. Dr Sethi notes that most people experience some initial symptoms, including:

• Cravings
• Headaches or fatigue
• Irritability
• Brain fog

He clarifies that this phase is not sugar withdrawal. Instead, it is the brain recalibrating its reward system. As this adjustment happens, positive changes begin to appear.

Positive Changes After the Initial Phase
Once the brain’s reward signals reset, many people start noticing improvements such as:

• Reduced cravings
• More stable energy levels
• Less bloating
• Fewer afternoon energy crashes
• Improved insulin response

These changes indicate that the body is starting to regulate blood sugar more efficiently.

Hidden Sources of Added Sugar
One of the biggest challenges in avoiding sugar is identifying where it hides. Dr Sethi highlights that added sugar is commonly found in:

• Soft drinks and packaged juices
• Flavoured yoghurts
• Breakfast cereals and energy bars
• Sauces and salad dressings
• Baked goods
• Sweetened alcoholic drinks

He warns that food labels can be misleading and that “healthy” does not always mean low-sugar.

What Happens by the End of 14 Days
By the second week of avoiding added sugar, Dr Sethi says many people notice clear improvements, including:

• A flatter stomach
• Better sleep quality
• Clearer hunger signals
• Fewer food urges
• Improved fasting glucose levels

He adds that while the weighing scale may not change immediately, metabolism is already improving behind the scenes.

How Skipping Sugar Resets Metabolism
According to the gastroenterologist, avoiding added sugar for 14 days helps the body by:

• Reducing insulin spikes
• Lowering liver sugar load
• Decreasing water retention
• Resetting taste buds
• Reducing visceral fat signalling

He emphasizes that this process is a metabolic reset, not a quick weight-loss trick.

What This Reset Is and Is Not
Dr Sethi clarifies that this approach does not mean following extreme diets. It is not:

• Keto
• Zero-carb
• Prolonged fasting
• Cutting out fruits

The focus is simply on removing added sugar from the diet.

Who Can Benefit the Most
This 14-day sugar reset can be especially helpful for people dealing with:

• Constant cravings
• Bloating
• Fatty liver
• Insulin resistance
• Low energy
• Poor sleep

Conclusion
Skipping added sugar for just 14 days can lead to meaningful changes in how the body regulates energy, appetite, and metabolism. As explained by Dr Saurabh Sethi, the benefits go beyond weight loss and focus more on long-term metabolic health. While results may vary from person to person, this short break from sugar can be a powerful step toward better overall wellbeing.

Note to readers
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor or a qualified healthcare professional with any questions related to your health.

Disclaimer
This report is based on user-generated content from social media. HT.com has not independently verified these claims and does not endorse them.