Quitting Refined Sugars for a Year

In 2019, I took on the challenge — one full year without refined sugar. Here’s the story of what happened, the struggles, and what I learned along the way. If you’ve ever wondered what it’s like to give up the sweet stuff for a whole year, stick around.

Sure, natural sugar is in almost all foods, but this challenge was all about quitting refined sugars — the kind you find added to mass-produced food, pastries, snacks, and sweets.

This wasn’t about health concerns; I was happy with my weight and overall health. And I believe treating yourself in moderation is totally fine. So why do it? For me, it was a mental challenge. I’ve always found it hard to say “no” when sweets are offered. I wanted to test my willpower and practice delayed gratification — kind of like the Stanford marshmallow experiment, but without a prize at the end.

Before this, I’d tried water-only fasting in 2018. The first time, I went 3 days without food, just water. Then 5 days, and finally 7 days. Surprisingly, 7 days wasn’t much harder than 3. That’s when I learned about Ghrelin and Leptin — hormones that control hunger.

Ghrelin, the “hunger hormone,” follows your usual eating schedule. If you normally eat lunch at noon, Ghrelin rises and peaks just before. When you fast for a few days, these hunger spikes flatten out, and the feeling of hunger fades. It’s more complex than that, but that’s the gist.

During water-only fasting, the first 2-3 days are the toughest. After that, your body adapts, and it’s mostly smooth sailing. So it’s not much of a mental battle — just a couple of days of hunger and maybe some sleepless nights.

Staying away from sugar felt tougher. It wasn’t just fighting cravings; it was dealing with social pressure and dodging temptation traps everywhere in modern life.

Keep in mind, this is just one person’s experiment. If you’re thinking about trying something similar, check out the science and talk to your doctor first.

Like Fasting, but Harder

In many ways, avoiding sugar felt like fasting. The first 2 to 3 weeks were rough — my cravings nearly won more than once. But over time, those urges faded.

Studies show that when someone stops eating sugar, the effects can be similar to quitting drugs. You might feel exhausted, get headaches, experience brain fog, or become irritable. Some even have stomach issues.

Sugar triggers dopamine and serotonin in the brain — your body’s reward system. It’s designed to make you feel good and encourage behaviors like eating, which made sense when food was scarce. But in today’s world? Not so much.

Sugar cravings often hit when I was stressed or sleep-deprived. Instead of giving in, I used those moments to make positive changes. I went to bed earlier, relaxed with a run, spent time in the sauna, or took a cold bath.

After that initial detox, I felt unstoppable. Something inside me had shifted. I was officially a sugar-free man.

Becoming the Sugar-Free Oddball

In Sweden, we have a lovely tradition called “fika” — short breaks at work to chat with colleagues over coffee and something sweet. It’s a big social thing here. I joined in, but instead of a pastry, I sat there sipping water, probably looking a bit odd.

I’m used to feeling uncomfortable in social situations, so I kept quiet about my challenge. But others often brought it up. I get it — normally, I wouldn’t say no to a delicious piece of chocolate cake. Most people were supportive and cheered me on. A few skeptics pointed out the obvious: “There’s sugar in everything, even trees!” They didn’t really get my reasons, so I didn’t bother explaining.

Despite daily temptations, saying no to sugary treats wasn’t as hard as I expected. Sure, some days I was tired and thought a sugar boost might help. But I knew those energy spikes were short-lived and followed by a crash.

The Awesome Side Effects

It shouldn’t surprise anyone that I felt better without sugar. The benefits were clear: steadier blood sugar, fewer cravings, and a calmer stomach. Plus, my sleep improved — big time. Sweet dreams, literally.

My taste buds seemed to perk up, too. Fruit tasted more vibrant, and I noticed flavors I’d never picked up before. It’s subtle, but I’m convinced regular food just tastes better now.

Sugar causes inflammation in the skin, so cutting back might improve your complexion by boosting elastin and collagen. I can’t say I saw a huge difference, but my skin has never looked better — it’s as good as it’s ever been.

What surprised me most was my focus. I’d never had trouble concentrating before, but now I found it easier to get into a productive groove and stay there longer.

I also saved money by skipping snacks, pastries, and candy. And because I’m a bit of a maximizer, I saved time by not having to decide what to buy.

Avoiding sugar made me pay closer attention to nutrition labels. I was shocked to find sugar hiding where it really didn’t need to be. It was a great exercise in spotting high-quality foods.

Final Thoughts

Quitting refined sugars wasn’t as tough as I thought it would be. I encourage everyone to try it for at least a month — get past the initial hurdles and see the benefits for yourself.

I’ve since broken my sugar fast, but this experience changed how I see sugar. It’s a silent killer lurking in so much of our food. I’ll still enjoy sweets now and then, but my sugar intake will stay limited.

Having a goal and working toward it — no matter how big or small — feels amazing. It helps you learn from setbacks and celebrate wins. I haven’t picked my next challenge yet, but I’m thinking it might involve running.

Why not set your own challenge? You might surprise yourself.