I've stopped eating one food - now my 8 health issues have gone
Fatmagul Karabacak, 23, lost 5kg in a month and has experienced clearer skin, no bloating, better sleep and improved mental clarity
A TikTok creator has revealed her incredible no-sugar journey, which has taken the platform by storm, gaining over 16.6 million views. For years, 23-year-old Fatmagül Karabacak struggled with several health issues, including bloating, fatigue, inflammation, poor sleep, dull skin, and lack of focus, prompting her to seek a change.
Initially committing to the popular 75 Hard challenge on social media, Fatmagül soon made a long-term shift towards a no-sugar lifestyle, declaring she's never felt better. The 75 Hard Challenge, made famous by entrepreneur and public speaker Andy Frisella, is an intensive 75-day program designed to boost mental toughness, physical fitness, and self-discipline by adhering to strict daily guidelines.
The challenge involves sticking to a healthy diet plan and completing two workouts daily (including one outdoors). As well as drinking a gallon of water, reading 10 pages from a self-improvement book, and taking a daily progress photo, all for 75 consecutive days.
During the challenge, Fatmagül decided to cut out sugar from her diet. She claims to have experienced remarkable changes since making the switch, including clearer skin, reduced bloating, improved sleep, and enhanced mental clarity, all due to ditching sugar, reports Bristol Live.
Before giving up processed foods and sugar, she described herself as slender but with a "fat face". Consuming too much sugar can lead to a fuller face, mainly due to water retention. Speaking to Fat Burners Only about her transformation, she said: "I just woke up one day and had enough."
'The best decision I've made for my body, mind and skin'
Fatmagül has experienced remarkable transformations after cutting out sugar for just four weeks, including enhanced sleep, consistent energy levels, and sharper focus. She said: "I sleep 7 to 9 hours now and actually feel rested. I've lost over 5 kilograms, my skin's clearer, and I've said goodbye to bloating. Pants I couldn't fit into before? Now they're too big!"
The benefits weren't solely physical. "I just feel so much better mentally, I'm calmer, clearer, and honestly just lighter all around. Not just in my body, but in my mind too - like I've got a sense of control back," she explained.
'I'm not restricting myself, I'm listening to my body'
Her approach differs from temporary diets because she only eliminated sugar. "I'm not starving or skipping out on carbs, I'm simply just eating more intuitively now, fuelling my body with food that makes me feel good," she said.
Fatmagül attributes her success to the fact that removing sugar isn't a quick fix but a lasting lifestyle adjustment. She said: "I've found a few go-to healthy snacks that really help when I'm craving something sweet, like dates with peanut butter, berries with a bit of dark chocolate, or caramelised banana with oats.
"I also love simple meals like chicken breast with hummus and apple slices, or making protein pancakes and fruit bowls. They're honestly delicious, and I never feel like I'm missing out."
'Saying no was the biggest challenge AND milestone'
Embarking on a sugar-free lifestyle wasn't easy for Fatmagül, though. "Eating out was hard, and so was explaining the diet to people who didn't get it. But as soon as people started noticing the difference - that's when it clicked, not only for them, but for me too," she said.
"The hardest challenge of all was simply just saying no to myself. I found when I started posting my journey on TikTok it held me accountable and helped me stay focused. Knowing that others started the diet because of me was also incredibly motivating."
'Just start, it's hard to begin with but it really is worth it'
Reflecting on what advice she would have given herself before starting her no-sugar journey, Fatmagül said: "You'll have to let go of a few things, and it won't always be easy, but you are so worth the effort. Don't wait for the perfect moment, just take the first step."
For those considering cutting out sugar, her guidance is to take it easy and pay attention to how your body responds rather than adhering to rigid guidelines. "Take it slow, be patient, and really listen to your body," the TikToker adds. "If the process feels good and you're seeing positive changes, then keep going. But if it doesn't feel right for you, that's okay too, it's about what works for you."
Fatmagül is 56 days into her health journey and has no intention of stopping. Her transformation has also inspired her friends and family to make changes. She said: "My friends and family have noticed such a big shift in me, physically and mentally, so much so that a lot of them have started making changes, too. That part has been really special."
How does sugar affect the body?
Excessive sugar intake can lead to weight gain and obesity as surplus glucose gets stored as fat, increasing the risk of chronic diseases like heart disease and type 2 diabetes. It can also cause blood sugar levels to fluctuate, leading to energy slumps and irritability.
A diet high in sugar may contribute to chronic inflammation, impacting overall health. Sugar can disrupt hormone levels, potentially affecting ovulation and causing hormonal acne. It's also a major culprit in tooth decay and dental problems.
Some studies suggest a link between high sugar consumption and heightened anxiety and depression. Consuming sugary foods, especially at night, can disrupt sleep patterns and diminish sleep quality. For individuals with diabetes, excessive sugar can damage the kidneys, and elevated sugar levels can harm nerve fibres, resulting in tingling, numbness, and pain.
The NHS warns: "The type of sugars most adults and children in the UK eat too much of are 'free sugars'." These include:
Any sugars added to food or drinks. These include sugars in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. These sugars may be added at home, or by a chef or other food manufacturer.
Sugars in honey, syrups (such as maple, agave and golden), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies. The sugars in these foods occur naturally but still count as free sugars.
The health service continues: "Sugar found naturally in milk, fruit and vegetables does not count as free sugars. We do not need to cut down on these sugars, but remember that they are included in the 'total sugar' figure found on food labels."
Wondering if you should cut out sugar entirely?
It's a good idea to cut back on added sugars for your health. You don't have to eliminate sugar entirely from your diet, but lowering your intake of added sugars can bring many health advantages.
Added sugars are added to foods during processing or cooking, unlike the natural sugars found in fruits, vegetables, and dairy. It's often suggested to concentrate on reducing added sugars instead of removing all types of sugar.
Major dietary changes can be challenging for many; for some, a slow and steady decrease in added sugar might be more manageable and sustainable. Always check with a doctor or a healthcare professional before making significant changes to your diet or lifestyle, especially if you have health concerns or are receiving treatment.
Being mindful of labels is important, too. Be aware of the hidden added sugars in packaged foods and drinks. Many items contain hidden sugars, highlighting the need to read labels carefully.
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