Do you want candy or chocolate now? Or maybe a fragrant bun with raisins? Or a piece of delicious cake?
There is hardly a person who would refuse this of his own free will. Eating sweets is not bad. Everything needs moderation.
But what to do if you feel a constant craving for such foods, and it’s difficult to resist eating a delicious cookie or candy.
First you need to understand why you want sweets and starchy foods. There can be many reasons, but most often it is the need for energy, which the body does not receive through nutrition. You need to get it very urgently, otherwise you won’t have the strength to continue working, so the easiest way to do this is to eat something sweet or rich.
To eliminate the constant craving for sweets, it is necessary to give the body complete and balanced nutrition so that it does not look for it later “on the side.”
We will discuss how to do this in the article.
Why are sweets and sugar harmful? Is it worth giving them up?
Let's see why you actually need to give up sweets and what harm they do
Obesity and overweight
Body fat is not the fat we eat, it is unused carbohydrates that are stored in reserve.
The body receives too much energy that is not used, so there is nothing left to do but store it in the form of fat in places known to everyone.
Increased blood sugar, risk of diabetes
When a large amount of carbohydrates enters the body, blood sugar levels rise sharply. To lower it, insulin is released. And such jumps - increase and decrease - constantly occur in the blood. The adrenal glands that secrete insulin may become depleted and stop producing this hormone. This is how the disease known as diabetes mellitus develops.
Tooth decay
We have been scared of caries since childhood and for good reason. Sugar itself has no effect on tooth enamel. It is the harmful bacteria in the mouth that destroy teeth. They feed on sugar and reproduce very well on it.
Frequent illnesses and infections
Harmful pathogenic bacteria and viruses can multiply not only in the oral cavity, but also in the intestines and other parts of the body. When we eat a lot of sweets, it’s just heaven for them. They live happily ever after, but we are endlessly sick.
Low mood and depression
Due to constant surges in blood sugar, your mood changes dramatically. I ate sweets - life is wonderful, my sugar dropped - everything became terrible. Such swings have a great impact on mental health.
This can also lead to a decrease in concentration, speed of information perception, and inhibition. Children who eat a lot of sweets often develop hyperactivity.
Nutrient deficiency
Sugary and starchy foods contain a lot of carbohydrates and usually very few nutrients. The body quickly becomes saturated with them, since they provide a lot of energy, but receive practically no nutrition.
Excess weight accumulates, but all the cells of the body starve, because very, very few valuable nutrients such as protein, fats, vitamins, and microelements are supplied.
Leaching calcium from the body
Calcium is necessary for the absorption of sugar. When there is a lot of sweets and little calcium, the body has to use its own calcium from bones, teeth, hair, and nails. These parts of the body are the first to suffer from sweets and starchy foods.
Risk of Cardiovascular Diseases
Excessive sugar consumption causes various types of inflammation in the body, increases the level of bad cholesterol in the blood, and leads to obesity. All this has a very bad effect on the cardiovascular system and provokes its diseases.
In addition, according to some studies, sugar has a destructive effect on the walls of blood vessels.
Poor skin condition, appearance of wrinkles
Sugar has a destructive effect on collagen, a protein that is responsible for skin elasticity. People with a sweet tooth will sooner or later notice that their skin has suddenly become loose and wrinkles have appeared.
Method 10: Pay attention to your skin
As American doctors recently found out, consuming sugar leads to the fact that the skin deteriorates from sweets and loses its elasticity. It makes no sense to apply various creams to your face, try to lose weight, go to beauty salons in search of eternal youth and at the same time eat tons of chocolate.
Skin care should be comprehensive, avoiding sweets is one of its components
How much sugar can you eat, and how do you know if you're eating too much?
The World Health Organization (WHO) recommends eating no more than 50g of sugar or 12 teaspoons per day for an adult. This figure also includes hidden sugars in foods.
Hidden sugars are sucrose, fructose, glucose, various syrups, molasses, cane sugar, maltose, dextrose, caramel.
If sugar and its hidden names are indicated on the packaging in the first three places of the composition, then such a product is not worth buying. For example, if sugar comes first.
Also, you should not buy a product that contains more than one type of sugar. For example, it contains sugar and corn starch.
And you can already understand that you eat a lot of sugar by the following signs of harm from sugar and sweets:
- excess weight;
- sudden mood swings, with a predominance of a depressed state;
- frequent colds and other viral infections;
- poor condition of teeth, bones, joints, hair, nails.
Method 3: Go to the dentist
Teeth whitening will be an excellent incentive to eat less sweets.
Sweets spoil your teeth and cause caries. To understand that such food is harmful to your teeth, get treatment from a dentist. Neat, clean teeth without black spots, and after whitening, will certainly cause envy among others. A girl with a dazzling smile is all about you. As a result, you will feel sorry for spoiling your pearly smile with products that do not benefit your appearance.
What can you do to reduce your cravings for sweets?
Establish proper nutrition
You need to eat 5 times a day in small portions - breakfast, lunch, dinner and snacks in between.
For breakfast you need to eat complex carbohydrates and protein. These products will saturate the body for a long time and provide enough nutrition and energy.
For lunch you also need to eat protein, plus add fiber.
Dinner should be light and nutritious. You can eat light protein, for example, legumes, or some kind of porridge, vegetable salad.
For snacks, you can take a handful of nuts, fruits, vegetables, and sour milk.
When your body begins to receive quality nutrition, it will begin to ask for sweets less.
Drink enough water
Water standards are 30 ml per 1 kg of body weight. Stick to it daily.
We discussed how to start drinking water without harm to your health in the article about water. Be sure to read it.
Make a list of things that bring you joy
Let it be little things, but exactly what gives you pleasure, for example, watching a movie, doing a hair mask, going for a walk, etc. You must have at least 100 points.
Whenever you get a sweet tooth, look at this list and make something from it.
Improve your sleep quality
Try to wake up and go to bed at the same time. 2 hours before bedtime, do not use any gadgets; instead, take a walk in the fresh air.
Replace sweets and flour with healthy foods
Prepare some healthy foods for yourself, such as a handful of nuts, bananas, etc. The full list will be in the next paragraph. Always keep them on hand, take them to work, for a walk, on the road and have a snack with them.
Method 7: Buy a dress one size smaller
Do regular shopping for yourself. Buy smaller size clothes for your wardrobe. As a result, sweets will fade into the background, since new stylish clothes will become small if you continue to eat like this. This is a waste of money and you should choose one thing, be beautiful or remain a sweet tooth with a large clothing size. No one argues that plump beauties can give any model a head start, but there are certain difficulties with the sizes of fashionable clothes for plump women.
To stay motivated, you can buy clothes a little smaller than you need.
Foods you can eat when you want something sweet or starchy
Nuts
Walnuts, almonds, and cashews are especially useful. They are rich in protein and healthy fats.
But be careful with packaged nuts, they may contain various additives; it is better to take the product in bulk.
Raw carrots
Carrots are a great and healthy snack. It contains a lot of fiber, which makes you feel full. It has a very pleasant taste and contains many nutrients.
But don't even think about adding sugar to it!
Chicken
Chicken meat is low in fat and rich in protein. This is a great option for replenishing nutrients.
The healthiest and safest way to cook chicken is by boiling it.
Beans
Beans are a powerhouse of nutrients, protein and fiber. You can cook it and take it with you as a healthy snack. An excellent alternative to chips, candies and other tasty treats.
Salmon
Salmon is rich in healthy fats and protein. This will allow you to reduce your cravings for sweets and nourish your body with the necessary substances.
Avocado
Not everyone likes the taste of avocado; it is quite specific. But it's a good, healthy snack that will give you a dose of the healthy fat your body needs.
Broccoli
Broccoli is full of microelements such as zinc, iron, selenium, calcium, and folic acid. The beneficial properties of this vegetable are not lost during heat treatment.
Bananas
Bananas are very sweet because they contain natural sugars. They can be eaten plain or added to porridge, cottage cheese, smoothies. They will not only add sweetness to the food, but also enrich it with potassium and magnesium.
Berries
Berries contain high doses of vitamins. They are very tasty and can easily replace many store-bought treats.
Tea
Make yourself herbal tea, for example, from Ivan tea, mint, currants. These plants make tea very tasty and without sugar. Try it and see for yourself.
Naturally, tea should be without cookies, sweets and buns.
Smoothie
Make a smoothie from natural yogurt and fruit. This will not only curb your sugar cravings, but also give you a dose of vitamins, fiber and probiotics.
Sport helps produce happiness hormones
If sweets serve as your usual way to distract yourself from problems and reduce psychological stress, you should try to use other sources of pleasure. Find a hobby, preferably something active - learn to roller skate, go to the pool, or just go to museums and exhibitions. Such events distract from food, give new impressions and pleasure.
Psychology and biochemistry answer the question of how to stop eating sweets: hormones that promote positive emotions can be obtained through achievements in sports. New successes, mastery and improvement of skills give a feeling of satisfaction and joy. And in addition, by performing constant physical activity, the body reinforces the positive effect by producing hormones - endorphin and serotonin.
Healthy and harmful alternatives to sugar
Today there are many sugar substitutes - from natural to artificially created. You need to be very careful with them.
Natural substitutes are more beneficial than sugar because they provide additional nutrition to the body. But some of them also raise blood sugar levels. They can be used from time to time, but not constantly.
Let's look at some sweeteners and sweeteners
Honey
Honey is often recommended to be added to food instead of sugar. It has powerful antibacterial properties, contains antioxidants, and helps reduce bad cholesterol. However, this is a very high-calorie product that contributes to excess weight gain.
Maple syrup
This syrup is made from the sap of maple trees. Its composition is rich in potassium, calcium, zinc, and antioxidants. It affects blood sugar levels much less than regular sugar, but still raises them. This is the best alternative to sugar, but nevertheless, you should not abuse it.
Jerusalem artichoke syrup
A healthy sweetener with a low glycemic index and low calorie content. It is a prebiotic, normalizes blood pressure, lowers bad cholesterol. The product can be used, but again without fanaticism.
Cane sugar
This sugar is marketed as a healthy alternative to regular white sugar, but in reality there is little difference between the two. Cane sugar may contain a little more nutrients and a little less calories, but the body still absorbs them equally.
Regular consumption of this product does not protect against the harm of sugar in any way.
Coconut sugar
Coconut sugar is extracted from the sap of the coconut palm. It contains iron, zinc, calcium and potassium, as well as antioxidants and high amounts of fiber.
However, coconut sugar contains the same amount of calories as regular sugar.
Agave syrup
This product is extracted from the agave plant. It does not increase blood sugar levels, but it does increase bad cholesterol in the body, which can lead to heart problems later on.
Fructose
Fructose is found in fruits and vegetables and does not cause any particular harm to humans. But fructose extracted from fruits artificially is more concentrated and is already absorbed differently. Yes, it does not increase blood sugar levels, but some scientists believe that in large quantities it can promote fat deposition. That is, it is not entirely suitable for those losing weight.
Xylitol
Xylitol is a sugar alcohol that is extracted from birch trees. It has a positive effect on the microflora in the oral cavity, which is why it is often added to chewing gum and toothpastes.
It does not increase blood sugar levels. But in large quantities it can cause digestive disorders: diarrhea, constipation, gas formation.
Stevia leaves and stevioside
Stevia leaves are a natural sweetener that contains no calories and has a number of beneficial properties for the body. It can lower blood pressure and also reduces the level of oxidized cholesterol in the blood.
Stevioside is a white powder made from stevia. It has the same properties as the leaves of this plant.
The only downside to this sweetener is its taste. It is very specific and not everyone likes it.
Erythritol
Another low calorie sweetener. Erythritol is a sugar alcohol found in certain fruits.
It can be found in the store in the form of a powder that resembles sugar.
Erythritol does not increase blood sugar and does not affect cholesterol or triglycerides.
It is absorbed into the body from the intestines, but is ultimately excreted unchanged from the kidneys.
Research shows that erythritol is safe. However, as with other sugar alcohols, in large quantities it can cause digestive problems.
Acesulfame
Acesulfame potassium is an artificial sweetener that is mixed with other sweeteners because of its bitter taste. Its safety has been questioned, and animal studies suggest it may have several side effects. For example, disrupt mental activity and memory.
Aspartame
Aspartame is a calorie-free artificial sweetener often added to diet foods. It affects the level of bad cholesterol, which can cause heart disease.
Saccharin
It is a low-calorie artificial sweetener that helps you lose weight. But its use can harm the beneficial intestinal microflora and reduce immunity.
Sucralose
Sucralose contains no calories and does not raise blood sugar. But according to some studies, it affects the intestinal microflora and causes various inflammations in the body.
Method 15: Go to a psychologist
If there is a problem psychologically and the habit of eating your failures is strong, then meeting with a psychologist will help put an end to this forever. In this situation, the point is not that it is impossible to live a day without sweets, but about learning to look at your failures from a different angle. Each candy is perceived in this case as a life-saving pill, which causes an increased amount of happiness hormones to be produced, which helps to cope with depression. It should be remembered that sugar quickly saturates the brain, but after a short period of time it is needed again and again. You should not follow your body’s lead, follow your mind with the words: “I gave up sweets.” Self-hypnosis plays a big role in self-discipline.
Or maybe you're just thirsty?
People often confuse thirst with hunger because our body sends us messages that we don't always know how to interpret correctly. Therefore, when you want to take a bite out of a chocolate bar, we recommend drinking a glass of water to see if your body needs something sweet or something else. This is a very effective way to give up chocolate and sweets.
What is the body signaling?
If a person is in a comfortable psycho-emotional atmosphere, but experiences sudden impulses or a regular desire to eat a cake, brownie, chocolate muffin, or at least a lollipop, it is worth reviewing the diet, daily routine, and consult a doctor.
This is how the body signals a violation.
If you are often drawn to sweets, the reasons may be different: maybe there is something missing, or maybe it’s the onset of illness, an unbalanced diet, or a simple lack of sleep.
Here is a list of some of them:
Be realistic
It is not necessary or even advisable to give up chocolate forever. Such a restriction will only make it more attractive, and in its pure form it will bring health benefits. After 2 or 3 weeks, try introducing a small amount into your diet. Of course, this means a square or two of high-quality dark chocolate once or twice a week, not a whole milk bar after every meal. However, if you really crave it all the time but don't eat in large quantities, don't put restrictions on yourself.
Why chocolate is addictive
Why is it difficult to stop eating chocolate? The explanation is very simple - chocolate is addictive! The product is rich in tryptophan, a substance that promotes the release of serotonin and anandamide, hormones that cause a strong feeling of joy and well-being. According to a study commissioned by BBC2, when a person eats chocolate, their heart rate and brain activity increase - in fact, chocolate is an organic stimulant.
Chocolate contains a lot of sugar, which makes it doubly addictive. We must not forget that the larger the serving of sugar, the more insulin the body produces to eliminate excess glucose in the blood - which is why sugary foods cause a spike in insulin. After this, the glucose level decreases significantly, and, therefore, we feel tired, and our body simply demands to eat something sweet.
As you can see, the love of chocolate is a vicious cycle that you cannot stop if you continue to eat sweets all the time.
How to persuade yourself
How to force yourself not to eat sweets if it’s hard to cope on your own? Psychology comes to the rescue and has several proven ways to refuse in this regard.
Fear of death - why it occurs and how to get rid of it
To begin with, you should change your attitude towards food. It is important to remember that food is a source of vitality and nothing more. Food by itself cannot constitute complete happiness in a person’s life.
An interesting way of psychosomatics is self-hypnosis that sweet or starchy foods are akin to poison. To some extent this is true, given the negative effects on the body. If you think of eating sweets as a drop of poison, the desire to eat them noticeably decreases.
Important! Eating should be mindful. Don't sit at the table with a book, movie or phone. When eating becomes automatic and simultaneous with other actions, the brain does not have time to send a signal that it is already full. Overeating often occurs due to the fact that one does not monitor the saturation of one’s body.
The third method suggests changing your attitude towards diet. A common situation is when they begin to feel sorry for themselves for not eating this or that product. It is important to agree with yourself that this is not a punishment, but a measure of healing that will only bring benefits.
Proper nutrition is the key to good health and healthy appearance
Method 18: Stock up on bright light bulbs for autumn
During the cloudy season, there should be a lot of light in the house.
During cloudy times of the day or in the autumn-winter period, many people develop a depressive state due to the lack of the required amount of light, which causes an additional craving for sweets, which is used as a “therapy” option for a bad mood . To relieve depression, go outside more often. Arrange your home in such a way that there is plenty of artificial light.
Banana cookies
The simplest recipe that will take you only 15 minutes. These cookies are convenient to take with you, which means it will be easier to give up flour when walking past a pastry shop on a warm evening.
Ingredients:
- Bananas - 2 pcs.
- Oatmeal - 1 tbsp
- Cinnamon - to taste
- Nuts, raisins - to taste
How to cook:
Mash bananas with oatmeal and stir. Add nuts, raisins, cinnamon. Bake at 180 degrees in the oven on parchment paper for 15 minutes.
Banana Apple Muffins
Ingredients:
- Bananas - 2 pcs.
- Eggs - 4 pcs
- Oatmeal – 150 g
- Apple - 1 pc.
- Ginger - to taste
- Vanillin - to taste
- Baking powder - 1 tsp
Preparation:
Puree the banana in a blender. Add eggs and beat for about a minute. Mix dry ingredients, gradually add egg mixture.
Cut the apple into small cubes and add to the mixture. Lightly grease the molds with olive oil and place the resulting mixture. Bake at 180 degrees for about 25-30 minutes.
