Drop Sugar, Gain Headaches?
CrepedCrusader
Posts: 24 Member
I have been at this for a few weeks now. I have been trying to add a new thing to work on each week to improve my nutrition and not just take in take in less calories. This week I started working on sugar. I dropped the sugar from my coffee ( drinking it black isn't as bad as I thought it would be) and am trying to stick to just naturally occurring sugars. So for the last 4 days the only sugar I have been getting is the stuff in my dairy and fruit for the most part, way way less added sugar than ever before. The last 3 of those 4 days I have gotten a ripping headache by 2 in the afternoon.
I'm really hoping that my body will adjust soon and the headaches will disappear because I like the other changes, my skin is looking amazing.
Anyone else experience anything like this? If so, how long till your body adjusted?
I'm really hoping that my body will adjust soon and the headaches will disappear because I like the other changes, my skin is looking amazing.
Anyone else experience anything like this? If so, how long till your body adjusted?
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Replies
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It'll pass within a week or two at most. Keep some Advil or Motrin handy. Hang in there! You will feel really good once it's all over.6
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There is a thing called "Low Carb Flu" but since you're still eating fruit, I'm not sure you're low carb enough for that. How many grams of carbs are you getting per day and is that total (with fiber) or net (fiber subtracted)?
Caffeine withdrawal is a common cause of headaches but you said you are still drinking it, just without sugar.1 -
It took me 2 weeks to get rid of the headache from not putting sugar in my coffee.5
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kshama2001 wrote: »There is a thing called "Low Carb Flu" but since you're still eating fruit, I'm not sure you're low carb enough for that. How many grams of carbs are you getting per day and is that total (with fiber) or net (fiber subtracted)?
Caffeine withdrawal is a common cause of headaches but you said you are still drinking it, just without sugar.
At how many (or fewer) carbs grams a day does it typically occur? Or is it relative? Say, you go from eating ~300g carbs a day to <100g. You're nowhere near keto levels but are lower carb than a traditional diet. Is it possible to experience it? What about in a situation where you already eat low-ish carbs, ~150g and move to <25g?0 -
kshama2001 wrote: »There is a thing called "Low Carb Flu" but since you're still eating fruit, I'm not sure you're low carb enough for that. How many grams of carbs are you getting per day and is that total (with fiber) or net (fiber subtracted)?
Caffeine withdrawal is a common cause of headaches but you said you are still drinking it, just without sugar.
I dropped granola bars, coffee-mate flavored creamer (I made it fit in my calories, but it's a chemical *kitten* storm that had to go), brown sugar in oatmeal, a glass of wine with dinner, etc. I may have been in calorie range but sugar was everywhere. Yesterday was 113 net carbs. The last 4 days I have hit my macros 50/30/20.0 -
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alyssa0061 wrote: »kshama2001 wrote: »There is a thing called "Low Carb Flu" but since you're still eating fruit, I'm not sure you're low carb enough for that. How many grams of carbs are you getting per day and is that total (with fiber) or net (fiber subtracted)?
Caffeine withdrawal is a common cause of headaches but you said you are still drinking it, just without sugar.
At how many (or fewer) carbs grams a day does it typically occur? Or is it relative? Say, you go from eating ~300g carbs a day to <100g. You're nowhere near keto levels but are lower carb than a traditional diet. Is it possible to experience it? What about in a situation where you already eat low-ish carbs, ~150g and move to <25g?
Paging @nvmomketo to answer this2 -
What is your Sodium intake at? For a time I decreased my sodium intake dramatically thinking I was being healthy, then I got major headaches until I increased my sodium intake. (Just a thought)4
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Literally the exact same thing is happening to me! I completely cut out processed sugar for new years, but am still eating some fruits and very little organic sugar, and I've been getting afternoon headaches.3
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flagrantavidity wrote: »What is your Sodium intake at? For a time I decreased my sodium intake dramatically thinking I was being healthy, then I got major headaches until I increased my sodium intake. (Just a thought)
I try and keep it low, but it is right at the recommendation my Dr. gave me the last time I went in. My BP was a bit high and I am working on getting it down naturally, I'm too young for meds:(0 -
Sugar is not inhernetly bad for you. There is no reason to cut it out.1
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How many calories have you been taking in the last four days?CrepedCrusader wrote: »I dropped granola bars, coffee-mate flavored creamer (I made it fit in my calories, but it's a chemical *kitten* storm that had to go), brown sugar in oatmeal, a glass of wine with dinner, etc. I may have been in calorie range but sugar was everywhere. Yesterday was 113 net carbs. The last 4 days I have hit my macros 50/30/20.0 -
There's no way on earth I would cut sugar from my coffee. Blech. Nothing is worse than plain old black coffee.
I do count it and keep it at a minimum of two tablespoons a day, with two tablespoons of plain half/half.
Like said above, you don't have to cut sugar completely. You just have to count it. I lost 50+ without cutting it out completely.3 -
CrepedCrusader wrote: »
The first time I dropped sugar (and I ate A LOT) I had headaches for 5 days, this time it was only a day. I hope they pass soon for you
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kommodevaran wrote: »
How many calories have you been taking in the last four days?CrepedCrusader wrote: »I dropped granola bars, coffee-mate flavored creamer (I made it fit in my calories, but it's a chemical *kitten* storm that had to go), brown sugar in oatmeal, a glass of wine with dinner, etc. I may have been in calorie range but sugar was everywhere. Yesterday was 113 net carbs. The last 4 days I have hit my macros 50/30/20.
This is a good question.
I honestly don't see how 113 net carbs could lead to a headache, as you are still getting plenty (and carbs get broken down by your body whether they start as sugar or starch).
1200 calories at 50% carbs would be 150 carbs, so it sounds like 1200 or maybe a bit less, depending on fiber.2 -
I dropped sugar Jan 1, My headache wasn't too bad and went away after a couple of days. Maybe because I was still eating fruit? No headache now though!1
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You could try to troubleshoot that. Try eating most of your fruits before 2pm, if that solves the problem then you've had a sudden drop in carbs and that's why you are getting headaches, you sleep at night then don't get enough carbs in the morning which could be a trigger. This kind of headache goes away with time if you choose to continue eating lower carb. If it doesn't solve it, try increasing your calories. Sometimes a drastic decrease in calories can cause a headache. Next thing you might want to look into is your sodium intake, you may need to increase it. If that doesn't solve it, look into the foods you are eating now but weren't eating before. If you've introduced anything new, it's possible you have added a headache trigger. If nothing works and after a few days you are still having headaches, it may be unrelated to diet and you may want to visit a doctor.1
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lemurcat12 wrote: »kommodevaran wrote: »
How many calories have you been taking in the last four days?CrepedCrusader wrote: »I dropped granola bars, coffee-mate flavored creamer (I made it fit in my calories, but it's a chemical *kitten* storm that had to go), brown sugar in oatmeal, a glass of wine with dinner, etc. I may have been in calorie range but sugar was everywhere. Yesterday was 113 net carbs. The last 4 days I have hit my macros 50/30/20.
This is a good question.
I honestly don't see how 113 net carbs could lead to a headache, as you are still getting plenty (and carbs get broken down by your body whether they start as sugar or starch).
1200 calories at 50% carbs would be 150 carbs, so it sounds like 1200 or maybe a bit less, depending on fiber.
Lot's of fiber in my diet. Basically, having a serving of veg or two every meal if I can manage. I'm new too the macros and net fiber so I hope I'm calculating everything right. And I have been eating between 1300 and 1500 (that's without subtracting exercise calories).
So far no headache yet today, so fingers crossed they stay away for good.
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amusedmonkey wrote: »You could try to troubleshoot that. Try eating most of your fruits before 2pm, if that solves the problem then you've had a sudden drop in carbs and that's why you are getting headaches, you sleep at night then don't get enough carbs in the morning which could be a trigger. This kind of headache goes away with time if you choose to continue eating lower carb. If it doesn't solve it, try increasing your calories. Sometimes a drastic decrease in calories can cause a headache. Next thing you might want to look into is your sodium intake, you may need to increase it. If that doesn't solve it, look into the foods you are eating now but weren't eating before. If you've introduced anything new, it's possible you have added a headache trigger. If nothing works and after a few days you are still having headaches, it may be unrelated to diet and you may want to visit a doctor.
I reviewed new additions like you suggested. I read all the labels on the herbal teas I added to help cut out diet soda. I found roasted chicory in one of them as the second to last ingrediant. Chicory root in granola bars caused me to experience extreme technical difficulties in the intestinal region so I'm going to cut that tea just in case.
Thanks for the reminder to look more closely even at the seemingly innocent items.0 -
I too, got headaches just like you when I cut down sugar. It definitely gets better if you keep sipping more water and cut down on caffeine.
Note- My headaches went away once I reduced the use of artificial sweeteners.1 -
CrepedCrusader wrote: »lemurcat12 wrote: »kommodevaran wrote: »
How many calories have you been taking in the last four days?CrepedCrusader wrote: »I dropped granola bars, coffee-mate flavored creamer (I made it fit in my calories, but it's a chemical *kitten* storm that had to go), brown sugar in oatmeal, a glass of wine with dinner, etc. I may have been in calorie range but sugar was everywhere. Yesterday was 113 net carbs. The last 4 days I have hit my macros 50/30/20.
This is a good question.
I honestly don't see how 113 net carbs could lead to a headache, as you are still getting plenty (and carbs get broken down by your body whether they start as sugar or starch).
1200 calories at 50% carbs would be 150 carbs, so it sounds like 1200 or maybe a bit less, depending on fiber.
Lot's of fiber in my diet. Basically, having a serving of veg or two every meal if I can manage. I'm new too the macros and net fiber so I hope I'm calculating everything right. And I have been eating between 1300 and 1500 (that's without subtracting exercise calories).
So far no headache yet today, so fingers crossed they stay away for good.
The 37 g I estimated for fiber is pretty consistent with a serving or two of vegetables per meal.
At 50% carbs and 1500 calories 113 net carbs would be 75 g of fiber, which seems unlikely as a combination. You have the numbers, though, and I assume everything varies day to day. 1300-1500 is reasonable and I wouldn't think would be a problem.
Glad the headache is gone -- I really don't think 113 net carbs should cause any such effect (mine are often around 100 g total (since I don't do net) and no headache). Could just be one of those things. I actually got these weird horrible headaches from weight training for a while, but luckily they stopped.2 -
I completely cut out suger which means bye bye soft drinks and chocolates. I have been having only water and a fruit smoothie. The only side effect I have had since cutting out suger starting 2 weeks ago is pains in the calves for a few days. Feeling alot better too0
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It's a withdrawal symptom from the sugar, every addiction has a withdrawal this is just one from sugar and commonly caffeine but people don't realise it. It should pass after a while once your body has adjusted.0
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Could it be dehydration from lowering carbs? Decreased sodium from eating less processed food could decrease water retention too?0
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It's a withdrawal symptom from the sugar, every addiction has a withdrawal this is just one from sugar and commonly caffeine but people don't realise it. It should pass after a while once your body has adjusted.
Physical sugar addiction is not a thing. I spontaneously go on and off sugar for weeks at a time because the foods I want change, and I have never experienced anything even remotely resembling a withdrawal. In fact I don't realize that I haven't had sugar for a while until one day I think "hmmm, it's been a while since I had sweets, why don't I get some?".4 -
Dehydration would be my first thought, to be honest, because your calories and carbs don't sound too extreme, and you haven't cut out caffeine.
Apart from the headache, how do you feel? Tired? Cold? Hungry? If you get those along with the headache, then you could just not be eating enough.0 -
trigden1991 wrote: »Sugar is not inhernetly bad for you. There is no reason to cut it out.
I have excellent reasons. I have been diagnosed as insulin resistant, type II diabetes runs in my family, and my primary care doctor strongly encouraged it. There are many good reasons for cutting back or cutting out sugar.5 -
ekardoulias wrote: »I completely cut out suger which means bye bye soft drinks and chocolates. I have been having only water and a fruit smoothie. The only side effect I have had since cutting out suger starting 2 weeks ago is pains in the calves for a few days. Feeling alot better too
Well, presumably you are having other food too, right?
Anyway, there is sugar in a fruit smoothie, quite a lot, often. (My smoothies are mostly veg and sometimes dairy, and they have sugar too.) Not saying there's no value in cutting down on added sugar or even cutting out foods that contain it (I think sugary soda is a great thing to cut out, personally, if the idea appeals to you), but that from a standpoint of your body reacting to no sugar, it wouldn't, it's still getting sugar.
Like amusedmonkey, I go through phases where I eat no added sugar, or very little (no sweets or anything, and I never add sugar to stuff myself or buy a lot of savory products with it), and still get at least 30 g or so from veg, often more from fruit and dairy and sweet potatoes, etc. Anyway, I notice no difference.
It's common to notice a difference if one goes low carb (really low, I mean).It's a withdrawal symptom from the sugar, every addiction has a withdrawal this is just one from sugar and commonly caffeine but people don't realise it. It should pass after a while once your body has adjusted.
No, it can't be withdrawal from sugar. Unless you go keto, your body is going to be running on glucose (you will even make some that you need when doing keto). Your body gets the glucose from sugar or starch, it doesn't care, starches get broken down to sugars and added sugars and intrinsic sugars aren't different in this respect. So it just doesn't seem to make any logical sense to have withdrawal symptoms from cutting back on added sugar or even cutting it out. Unless you are going low carb, your body shouldn't care.
(I drop down to 100 g or so of carbs all the time. Am doing it now. No effect at all, except on my workouts sometimes unless I get adjusted/schedule my meals better. But even if one goes low enough to get low carb flu, that's not withdrawal.)1 -
I've said before how I had a headache from cutting out sugar, now I don't eat it at all. The headache went away after a week when my body adjusted to being without it. That being said some confusion may lie because many people like myself ate tons of sugar, in things like candy, cookies and cake. Sugar from fruits, or the breakdown of carbs I still have but its different . I'm not so knowledgeable with diet but there is a difference between the two types of sugar and I think when many say they cut it out it the cookie, candy type.0
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I've said before how I had a headache from cutting out sugar, now I don't eat it at all. The headache went away after a week when my body adjusted to being without it. That being said some confusion may lie because many people like myself ate tons of sugar, in things like candy, cookies and cake. Sugar from fruits, or the breakdown of carbs I still have but its different . I'm not so knowledgeable with diet but there is a difference between the two types of sugar and I think when many say they cut it out it the cookie, candy type.
How is it different? The foods it is in are different, no question (although I wouldn't say oatmeal or rhubarb with some added sugar, both of which have fiber, are necessarily more like cake than a banana), but the sugar itself?
Fruit has (in varying amounts, depending on the fruit) mostly fructose, glucose, and sucrose.
Table sugar (like in cake and cookies) is sucrose.
Sucrose itself is made of, yes, you guessed it! fructose and glucose (50/50).
Your body easily breaks sucrose down to fructose and glucose.
Your body also easily breaks starches down to sugar.1
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