I personally have a terrible sweet tooth and it is very difficult for me to live without sweets. But it happens that I also have to limit myself in delicacies due to periodically worsening chronic gastritis. So, let's figure it out: what to do if you really want something sweet, but you can't? In what situations, and what sweets can be eaten, and which are strictly prohibited. Let's start in order.
How to reconcile sweets and diet
By completely giving up treats, you are depriving your body of something important. First, sugar is the main source of glucose. Secondly, sweets stimulate the production of the hormone serotonin, which plays a key role in regulating our mood.
However, if you have firmly decided to completely give up all “harmful” delicacies, we suggest that you get acquainted with a worthy and no less tasty replacement.
Diet is already considered a lot of stress, and if you deprive the body of its “last joy,” it may feel bad. This is where all these dizziness and darkening in the eyes arise when you see cakes in shop windows.
Products that are allowed to be consumed in small quantities during a diet can calm our longing for sweets, but without harm to health. The main thing is to eat in small quantities. So, what replaces sweets?
- Fruits are what a diet can consist of entirely. They contain a lot of fructose, which is known to be the healthiest type of sugar.
- Dried fruits are something that will saturate the body with the necessary vitamins, amino acids and microelements. The main thing is not to overload and know when to stop.
- Sweet tea, but with honey instead of sugar. Despite its calorie content, the first product is much healthier than the latter.
- Marmalade, marshmallows and marshmallows.
- Nuts, dark chocolate and berries (even frozen).
Psychological factors
It happens that there is no addiction, and everything is fine with physiology.
There may be psychological problems:
- stress;
- emotional stress;
- low self-esteem;
- underestimation of others;
- lack of attention;
- subconscious desire for self-promotion;
- the desire to disconnect from problems and experience a feeling similar to the pleasure that arose in childhood when eating such a sweet;
- desire to eat a forbidden product.
to avoid eating sweets due to stress : intimate conversation with loved ones, going to a SPA salon, outdoor recreation, shopping, hobbies, change of scenery . Listen to yourself, do what you have been putting off for a long time: knit a hat, join a club for lovers of Japanese culture, take horse riding lessons, start drawing. This technique relieves stress, promotes an objective assessment of the situation and quickly makes the right decision.
A qualified psychologist will help you cope with a serious problem.
Boredom
When a person has nothing to do, he may unconsciously experience internal anxiety and try to “extinguish” it with chewing movements. In this case, cravings can develop not only for sweets, but also for all other foods that are in the refrigerator.
Depression, emotional anxiety
Often cravings for sweets due to increased anxiety. After eating foods containing a lot of sugar, serotonin is released, which allows you to temporarily feel calm. In addition, the process of eating itself distracts from problems.
With depression, a person often experiences indifference to life. In this state, it is difficult to take care of your health and choose healthy foods. Often there is no energy or desire left to cook. Cakes and pastries help you get a lot of calories quickly with minimal effort.
Lack of love, affection, encouragement
If, in childhood, desserts were used as praise for the child, adults gave candy as a reward for achievement, rewarded with food, or showed care more often through sweets than in other ways, the brain begins to associate sugar-rich foods with positive emotions and feelings. Growing up, a person begins to replace necessary sensations and emotions with sugar-containing foods, if he does not find another way.
Habit of unhealthy snacks
The habit of snacking on high-calorie junk food is formed in childhood. Parents can reward their son or daughter for good behavior, use cakes or ice cream instead of an afternoon snack, or feed children chocolate bars if they are hungry after school or workout. Growing up, a person may prefer healthy snacks or fruits (for example, bananas), but out of habit he snacks on desserts.
The habit of eating cookies or cakes in front of the TV is especially harmful. It is difficult for an adult to get rid of the association, so often grown people continue to watch movies while eating sweets. While watching, however, it is difficult to control the amount of food eaten; metabolism slows down, which increases the negative impact of sweet food on health and figure.
Nervous tension, lack of sleep
The reason why people crave sweets when they don’t get enough sleep is also the instability of the emotional background of a person who doesn’t get enough rest. The level of serotonin decreases, a feeling of depression and dissatisfaction arises. I want to eat something sweet to cheer me up. This decision is dangerous: the body quickly gets used to it, and an increase in dosage is required to achieve the desired effect.
Serotonin
This is a hormone of joy and happiness. If you produce enough of it in your body, you are lucky. If there is not enough of it, you will be drawn to sweets. Until you eat enough of it, you won’t calm down.
- There is only one way out - you can break the vicious circle by including complex carbohydrates in your diet, realizing the obvious harm of fast carbohydrates (sweets, cookies, cakes).
- You need to learn to include foods containing tryptophan (cheese, chicken) in your diet. Tryptophan has a positive effect on increasing the production of serotonin. Over time, everything will return to normal.
- Everyone has habits, including bad ones. If you constantly eat sweets for dessert, you will retain the reflex forever, unless you apply character. Even with proper nutrition.
- For those who find it difficult to give up sweets at first, I recommend the drug fluoxetine. I’ll say right away that it’s an antidepressant. It activates the production of serotonin and calms. If you use it wisely, you can begin to fight your sweet tooth.
- Take one tablet in the morning, that's enough. Treatment should be carried out no more than 12 days a month. Otherwise it will become addictive.
- St. John's wort has the same effect, but is milder. True, the effect comes much later. When treating with St. John's wort, other drugs cannot be taken to normalize serotonin.
- Some ladies lose weight from its use. I warn you, you should not drink it for a long time, you will harm yourself from ignorance.
Sweet replacement products
The most useful, undoubtedly, are dried fruits. However, even among them there are leaders.
Dates are considered a real competitor to sweets, as they are the sweetest (70% fructose and sucrose). But, unlike the first ones, they do not destroy, but, on the contrary, strengthen the tooth enamel. Therefore, if you are still thinking about how to replace sweets when losing weight or being on a healthy diet, of course, make a choice in favor of dates, as they contain:
- more than 20 amino acids that our nervous system and brain need;
- vitamins A, C, E and B6;
- folic acid.
In addition, sweet fruits restore intestinal microflora. You can eat up to 15 pieces a day.
Did you know that dried apricots contain many more vitamins than fresh ones? And not only do they replace sweets, but dried apricots also “sweep” all harmful substances out of the body and protect against anemia.
And finally, the third leader among dried fruits is sweet dried grapes. Raisins are known for having a high concentration of B vitamins, so they are especially useful for rebooting the nervous system. In addition, it contains many minerals (calcium, iron, phosphorus, magnesium) necessary to maintain the body in the spring.
Is sugar as dangerous as doctors tell us?
Only the lazy don’t know about the dangers of sweets these days! Alas, doctors and scientists only confirm the truth that sugar is harmful. Here is the main evidence for this:
- store-bought “chemical” sweets give the body nothing but sugar and empty calories, while quickly turning into fat reserves on our hips, stomach, and waist;
- excessive doses of sweets lead to the fact that Candida Ablicans, a fungus that feeds on sweets, begins to actively multiply in the intestines; it requires increasingly larger “doses”, simply manipulating you;
- fast carbohydrates (sweets) have a high glycemic index, and give sharp jumps in blood glucose, this leads to real dependence on sweets and puts a strain on the pancreas;
- sugar on teeth is an excellent food for bacteria that secrete substances that destroy tooth enamel;
- and these same bacteria also provoke the appearance of rotting products, and this is a terrible smell from the mouth;
- additives from store-bought sweets are simply dangerous - some can cause allergies, “lock up” the intestines and even provoke cancer.
His Majesty the King
The following product cannot be said to replace sweets, and many nutrition experts call it a dietary treat. We're talking about chocolate. Surprised? It is indeed a very useful thing, but only if you have black bitter in your hands.
This type of chocolate has a minimal amount of sugar, and cocoa beans contain substances that stimulate memory, improve mood and give energy. 1/10 of a standard bar (10-15 g) is allowed to be eaten even by those who follow the strictest diet.
Dried fruits
A small amount of dried fruits should definitely be included in the menu if you are on a diet or simply adhere to proper nutrition. 100 g of natural delicacy contains on average 200-300 calories. This product should be added to healthy desserts and used as a snack.
You can add some dried fruits to porridges and natural yoghurts. Best suited for weight loss:
- prunes;
- dried apricots;
- dates.
These products can saturate the body with essential minerals, improve digestion and the condition of the skin.
Jelly joys
Marmalade is another healthy treat for those who don’t yet know what substitutes for sweets. There is no fat in it, since the deliciousness is prepared on the basis of fruit and berry puree, and some recipes contain agar-agar - a substance containing iodine, which is so beneficial for the liver and thyroid gland.
Which marmalade to choose, chewing or jelly, is a matter of taste, the main thing is quality! Therefore, when purchasing, do not be lazy to turn over the packaging and read the ingredients. First of all, pay attention to the names of the dyes. Natural ones include:
- carmine,
- curcumin,
- beta-carotene;
- chlorophyllin.
If tartrazine and carmoisine are present, it is advisable to refuse the purchase, since these dyes are strong allergens. Remember: high-quality marmalade has a dull tint, while bright jelly treats are most often of artificial origin.
Fruits
They contain natural fructose - an incredibly healthy substance. In addition, the fiber contained in the structure of the fruit inhibits the absorption of sugar. However, this is not a reason to abuse them by eating kilograms. Everything should be in moderation: a few fruits are a great substitute for a piece of cake for dessert. Keep in mind that grapes are considered the most high-calorie, and pears or apples are the most dietary. You can make your own nutritious sweet salads, yogurts, smoothies, add pieces of fruit to cottage cheese or porridge.
Air hello
How to replace sweets when eating right or losing weight, if you can’t afford to give up goodies? Even the word “impossible” has exceptions. For example, marshmallows and marshmallows are almost ideal sweets.
Both sweets are prepared from fruit (berry) jelly with the addition of proteins and sugar. An obvious advantage of the treats is their high pectin content, which is known to remove harmful substances from the body.
In addition, “air friends” are especially useful for gastrointestinal diseases, as they reduce irritation of the gastric mucosa. The only advice: buy and use only white marshmallows; colored ones usually contain artificial colors.
Cookies for weight loss
Those with a sweet tooth, accustomed to keeping delicious cookies and candies in their desk drawers, are constantly tormented during a diet - what to eat instead of sweets? Among dietary baked goods, cookies occupy a special place: they are tasty, low-calorie, and convenient to take with you to work or for a walk as a snack.
What cookies are possible on a diet? Usually the calorie content of cookies is quite high, but this problem can be solved if you prepare low-calorie cookies at home yourself.
Nutritionists suggest replacing sweets with homemade oatmeal cookies. To prepare it you will need:
- a glass of Hercules cereal;
- a glass of boiling water;
- 2 tbsp honey.
The flakes are poured with water and left to swell for half an hour. Add honey to the swollen cooled flakes and mix thoroughly. Spoon the finished dough onto a baking sheet and bake at 180°C for 15 minutes. The calorie content of such cookies does not exceed 400 kcal, and a serving prepared at one time is enough for a whole week of snacking.
Healthy sweets during pregnancy
According to doctors’ recommendations, for the first 3 months the amount of carbohydrates consumed per day should not exceed 450 g, and after that - 350-400 g. Therefore, a competent approach to the combination of fruits, nuts, berries and other delicacies will make the expectant mother’s menu tasty and healthy. So what can you replace sweets with during pregnancy?
Firstly, it is advisable for women in an “interesting” position to prepare delicacies at home. For example, ice cream can be made from fruit juice or yogurt, dried fruit pastille, oatmeal cookies, jelly. Believe me, there are a lot of safe recipes for sweets.
Secondly, honey can be an alternative to sugar. Be careful, in large quantities a healthy product can turn into a source of allergies.
Thirdly, instead of pies, buns and sweets for tea, add dried fruits. Dried apples, dates, raisins, prunes, dried apricots - all these are natural delicacies containing pectin, antioxidants, vitamins and fiber.
Fourthly, marshmallows and marmalade can take a worthy place on the table during the morning meal. But on one condition: cook it yourself according to the classic recipe.
Fifthly, high-quality chocolate with a high content of cocoa beans can bring maximum benefit to the body. The only warning: know when to stop!
Sixth, seasonal sweet vegetables (pumpkin, corn, beets) and fruits are what replace sweets when you don’t want to limit yourself to anything. Sometimes you can make a salad, freshly squeezed juice, smoothies, fresh juices and much more from one product. So don't be afraid to experiment.
Physiological factors
First of all, you need to analyze the obvious; perhaps the body itself will tell you the answer:
- diseases;
- irregular meals;
- lack of vitamins B and carbon;
- lack of sleep;
- low-carbohydrate diets/lack of slow carbohydrates in the diet;
- mental fatigue;
- change in physical activity;
- taking medications;
- coffee, cigarettes, alcohol;
- abrupt cessation of cigarettes.
It happens that sweets attract us for no particular reason. So you need to think about whether you are addicted to sugar?
Attention! It has been proven that simple carbohydrates cause addiction and a desire to eat even more sugar.
They treat addiction with willpower, replacing sugar with fruits and dried fruits.
Hunger
Desserts and the sugar they contain are fast carbohydrates that can instantly flow from the intestines to the cells and provide them with energy. Therefore, when we are very hungry, the body may require sweets in order to quickly restore its strength and not waste its remnants on “extracting” carbohydrates from other foods.
Chromium shortage
Medicine claims that a lack of this element leads to cravings for sweets. It is prescribed to all diabetics. By the way, there is a lot of it in fish: especially in capelin, beef liver, meat
Chromium preparations are also commercially available: dose 40 mg. Sometimes in tablets its content is increased, if there is permission in the package insert, then take it, don’t be afraid. Such a drug is chromium picolinate.
Hypoglycemia. Low blood sugar
This condition is caused by an insufficient amount of carbohydrate foods on the menu, helminthic infestations, and taking certain medications. In case of acute sugar deficiency, the body will want to restore the level using sugar: less energy is required to break it down, and the concentration increases quickly, although not for long.
Hormonal disorders
I often crave sweets and starchy foods due to hormonal changes. If cortisol levels rise significantly, you want desserts because of their ability to reduce anxiety. If the level of progesterone, estrogen or testosterone decreases too much, a person may also be drawn to cakes or ice cream.
Idleness
It is idleness that most often leads to overeating and the destruction of sweets. You are not busy with anything, which means you have no aspirations in life.
The body is rushing about, it is not satisfied, you are not calm. Result : satisfaction in food – sweets. To lift your spirits and not feel so bad in your soul.
Such behavior cannot satisfy anyone. Man is a rational being, which means he needs to strive for something, make mistakes, make mistakes for himself, but be busy. Only this way and nothing more.
Otherwise, all you have left to do is eat sweets and go to bed. This is not life.
Before and after menstruation
Premenstrual syndrome is an increasing number of symptoms shortly before menstruation, including the need for sugar. According to doctors, this is usually due to disturbances in the levels of prostaglandins and progesterone, hormones that have a serious impact on well-being.
Throughout the month, the levels of progesterone and estrogen fluctuate. There are more of them at the beginning, and during the period of ovulation the level of hormones rapidly decreases. In the process of their decrease, women experience migraines, anxiety, and rapid heartbeat. The ovulation period ends, and the level of progesterone and estrogen increases, the symptoms disappear. But the woman experiences a difficult period of ovulation itself, and at this time she craves sweets. The lack of progesterone, which causes cravings for sweets, is to blame for this. During the first few hours, a “dose” of sweets may help, but then the sugar level drops again and anxiety increases.
Thyroid diseases
If the functioning of the thyroid gland is disrupted, changes occur in the hormonal background. It should be taken into account that in those who eat a lot of sweets, pathologies of this organ are diagnosed more often.
When the gland malfunctions, depression often develops and anxiety increases. These symptoms also cause increased cravings for sweets.
Pregnancy and lactation
During pregnancy and lactation, the female body needs a large amount of macro- and microelements, vitamins, and this is one of the reasons why you want sweets, caused by a deficiency of carbon, phosphorus, chromium, and sulfur.
How to normalize the situation and stop abusing sweets?
- The deficiency of chromium is compensated for by unrefined animal and vegetable fats: beef, milk, tuna, pollock, herring, chicken, grapes, beets, grapes, hazelnuts.
- High carbon content is also present in animal and vegetable fats: lentils, potatoes, beets, rice, celery root, legumes, wheat cereals.
- Products containing magnesium: melons, grapefruits, bananas, pumpkin, brown rice, buckwheat, dark chocolate, dried apricots, sea fish, sweet almonds, various dried fruits, garden herbs, seeds.
- Replenish the lack of sulfur with poultry meat, beef, pork, fish, eggs, dairy products, and nuts.
- High phosphorus content is found in garden greens, cereals, vegetables, meat, various types of fish, milk, eggs, and fresh vegetables.
- Tryptophan, which is necessary for pregnant women, is present in dairy products, fish, meat, mushrooms, walnuts, oatmeal, dates, and bananas.
How to limit and replace sweets for your child
There is an opinion: do not give children treats until they are three years old, and after that, limit their quantity. This is correct, since premature “acquaintance” with sugar leads to:
- to the development of food allergies, diabetes;
- overweight;
- caries;
- sucrose intolerance, galactosemia, lactose intolerance;
- disruption of the functioning of the gastrointestinal tract.
If your child wants some tasty store-bought treats, offer him a small but very tasty snack:
- Add berries, a slice of peach or a slice of pineapple to the warm pancakes.
- Fry a banana in butter until it sizzles, and it will become sweeter than jam.
- Prepare vegetable and fruit casseroles from foods high in sugar (apples, beets, carrots).
- Cinnamon powder will help you sweeten the drink. Mix a pinch of spice with the same amount of vanillin and add to warm milk. The result is a very tasty, and most importantly, healthy drink.
Cook at home
The best option to enjoy an original and healthy dessert without additives or preservatives is to prepare the delicacy yourself. In addition, there is an opinion that during cooking, when you inhale the aroma of food, the body creates the illusion of being full, and therefore your appetite decreases slightly.
If you want to make baked goods, but don’t have chocolate on hand, you can replace it with the following ingredients:
- instead of 50 grams of chocolate, take 6 tablespoons of cocoa;
- mix cocoa powder and butter in a 3:1 ratio;
- Mix a tablespoon of sugar, margarine and water with 3 tablespoons of cocoa powder.
To make white chocolate, you need to mix 100 grams of milk powder and powdered sugar, pour the ingredients into cocoa butter melted in a water bath, add vanilla and pour into silicone molds. After the mass has cooled, it can be placed in the refrigerator. In an hour, the dessert will be ready to eat.
Instead of milk chocolate - black
Yes, yes, we love milk chocolate too, but if you really want to achieve your dream body, you have to give it up. Replace it with dark dark chocolate with a cocoa content of at least 70 percent. Eat 50 g of dark chocolate a day to improve your mood, stimulate mental activity and harmonize the nervous system. You don't have to give up chocolate altogether.
