Don't eat sweets. Think of ways to distract yourself from sugar cravings.

Who doesn't love sweets? No, of course, such people exist, but there are only a few of them. And for most of us it is very difficult to refuse a delicious cake or delicious chocolate candy. But sugar is additional calories, which will inevitably turn into extra centimeters and kilograms.

The key to losing weight is giving up flour and sweets. At least partial. and even better - full. And there are two ways. The first is to put the cookie aside right now and never touch it again. confectionery products. But in this case there is a high risk of an early breakdown. The second option is to set yourself up correctly so that you simply don’t want sweets.

We don’t need breakdowns and wasted nerves, so we’ll choose the second, gentler option. So, the topic of today’s article is how to give up sweets forever, so that it doesn’t cause excruciating pain.

Both sweet and starchy foods are primarily carbohydrates, which are the main sources of energy in the human body. During light daily activity - walking, housecleaning, mental activity - carbohydrates are broken down and release energy, which we use for movement.

Besides, physiological desire Gobbling up something high-calorie and tasty can occur when you are tired or stressed. Simple carbohydrates, which are contained in sweets, help quickly satisfy hunger, raise blood sugar levels, increase general tone and, of course, improve your mood. In addition, addiction to sweets may indicate that the body lacks certain hormones - for example, endorphins or serotonin.

As follows from all of the above, it is impossible to completely exclude carbohydrates from the diet. But limit their consumption, especially if you have problems with overweight, definitely necessary. Let's figure out how to do this correctly.

How to give up sweets and starchy foods: psychology is the best assistant

And this is true. No miracle pill will help as much as the right attitude. Any drugs work only at the moment when you take them, while psychological techniques, if used wisely, will always work for you.

But how to adjust your psychology to stop eating sweets? We present to your attention the TOP 5 psychological techniques, which definitely need to be “implemented” into life.

Rule one: don't feel sorry for yourself

Don’t let this rule seem strange to you - nothing will work without it. Either you won’t be able to say “no” to sugar at all, or giving up sweets and flour will not bring results. Because the most important thing that determines the success of any endeavor is desire.

Therefore, you should not consider yourself the main martyr in the history of mankind. Refusal of flour and sweets is solely your own, adult and balanced decision, made in your personal interests. Make a choice, take responsibility, don’t look for someone to blame for the fact that you need to reduce your consumption of sweets. And you will see, it will be much easier for the body to get rid of this bad habit.

Rule two: do everything gradually

We have already talked about this above. Of course, you can say to yourself a firm “No!”, immediately putting the candy aside, but how long will it last? So remember: no rush! Otherwise, you risk going into deep depression, creating additional stress for yourself and hating the whole world. Do you need it?

How to gradually reduce your sugar intake? Very simple. For example, on the first day of your new life, “remove” the sugar from two cups of coffee, eat two instead of three candies, and four instead of five cookies. And this should be done every subsequent day - reduce the amount of harmful substances per serving. According to reviews, giving up sweets and starchy foods in this mode should last about five days. By the end of the first week, the body will get used to it and stop demanding buns and cakes. Do the same with bread - instead of white, take rye, then bread with bran, and then eliminate it from the diet completely.

Couldn't you completely give up sweets? At least try to replace harmful products for healthy ones: milk chocolate for bittersweet, cakes for marshmallows, ice cream for fruit ice.

Rule three: get distracted

“I can’t give up sweets, what should I do?” - you ask. The answer is: do other things! Find some interesting hobby and devote everything to it free time. Remember - what have you wanted to do for a long time, but always had no time? So now is the time!

Rule four: tasty treats - for seven castles

Another relevant tip on how to stop eating sweets and starchy foods is to make sure that tasty but unhealthy foods do not become an eyesore. Do not put sweets and cookies on the table, distribute food in the refrigerator so that the sweets are not at eye level - and you will see that it will be much easier to resist temptations.

Rule five: proper diet is everything

How to give up sweets to lose weight? First of all, make up proper diet. Every second article on losing weight talks about how to do this on the Internet. Therefore, we will repeat only the most basic points:

• Instead of sweets - fruits and vegetables in any quantity.
• Ketchups, store-bought canned goods and other products that contain “hidden” sugar should be completely avoided.
• You can eat nuts, honey, dried fruits - for example, dried apricots, dates, prunes. But don't get too carried away!
• It is necessary to consume a lot of protein foods - lean meat and fish, eggs, dairy products.
• Drink about two liters of water a day - prerequisite, if you decide to give up flour and sweets.
• It wouldn't hurt to take vitamins. Which ones exactly - check with your doctor.

A great tip on how to stop eating sweets is to replace cheap sweets with expensive ones. Firstly, you won't be able to buy unhealthy products from large quantities. Secondly, expensive sweets are more natural. And thirdly, elite chocolate or imported cookies are really very tasty.

If you are looking for a way to give up sweets and starchy foods forever, start cooking yourself. There are millions on the Internet dietary recipes cakes that taste qualities They are not inferior to store-bought ones, but at the same time they contain several times fewer calories. It's simple: slimming housewives replace sugar with dates, fruit puree, and spices - nutmeg or cinnamon.

Also a lot useful tips You can find out how to force yourself not to eat sweets in the presented video:

Have you tried giving up sweets and did it work? Share own experience in the comments!

It seems that each of us has known since childhood that consuming large amounts of sugar is harmful to health. But why then is it difficult for us to cope with irresistible craving for cakes, chocolate, cookies and ice cream? the site called for an endocrinologist, nutritionist and dietitian to respond.

Every time you pass by a bakery, do you have an irresistible urge to try out the entire range of baked goods? You can't deny yourself chocolate candy even after a hearty dinner? Not a day goes by without you starting your morning with a cup of aromatic coffee with syrup? In our material we tell you how to overcome cravings for sweets and why the word “addiction” in this context is a reality and not an exaggeration.

Basic evolutionary mechanisms

As explains Natalia Dubyanskaya, endocrinologist at the MEDSI Clinic in Khoroshevsky Proezd, The sweet taste of food is a signal to the brain that the product contains a lot of quick energy. In the process of evolution, all the mechanisms contributing to the survival of the species were consolidated, and in conditions of a tough struggle for existence, high-energy food was rare and could save the lives of our ancestors.

Food preferences from childhood

Breast milk contains 6-7% lactose ( milk sugar), and it tastes sweet. Psychophysical studies have shown that children of all ages prefer sweet foods. “This is not surprising if we remember that mother's milk It gives babies not only a feeling of satiety, but also peace, security, and ultimately a feeling of maternal love and “acceptance,” says the expert.

Moreover, it has been scientifically proven that in infants (especially premature babies and newborns), sweet taste can dull pain. Typically, cravings for candy persist throughout childhood and early childhood. adolescence, and then gradually decreases.

Family habits

If since childhood it was customary in your family to eat dessert at the end of every meal, then you will probably continue to follow this habit in the future, and meals will seem incomplete to you without a sweet “third” course.

“It’s possible that as a child, your loved ones offered you sweets as a consolation or reward, and in adult life you continue to do this for yourself,” Natalia Dubyanskaya comments on this psychological phenomenon.

Psychological attitudes

Sweet taste leads to the activation of brain structures that release endorphins (pleasure hormones). The same process forms addiction to alcohol or drugs.

Fortunately, the pleasure of eating sweets rarely leads to true addiction as a psychiatric problem.

This is why we crave chocolate when we are upset, depressed or tired. Some studies confirm that sweet foods also relieve premenstrual symptoms and even relieve stress. Psychologists are sure that people with an unsatisfied basic need for love often tend to compensate for this with sweet food. This often leads to overweight, diabetes, decreased insulin sensitivity, and fatty liver disease.

“Sweets are perceived as a reward after working day or after a difficult meeting. You are relaxing, you want pleasure and tranquility - your hand reaches out for a cake or chocolate that will lift your spirits,” says Anna Ivashkevich, nutritionist, clinical psychologist-dietitian and member of the National Association of Clinical Nutrition.

Hormonal reasons

Irina Popova, head of the advisory and diagnostic department of the Austrian health center Verba Mayr, nutritionist, believes that the desire to eat something sweet is explained not only psychological reasons, but also hormonal. The expert explains that sweets affect insulin metabolism and glucose levels. This is why many people with a sweet tooth suffer from changes in blood glucose levels (the so-called “sugar swing”).

When you put sugar on your tongue, it activates your taste buds, which send a signal to your brain. The “reward system” for consuming sugar is launched, the hormones of happiness and joy are activated, and you want to experience this feeling again and again.

The more often and the more we eat carbohydrates, the more actively insulin works, increasing appetite and cravings to eat something like that.

This is how a vicious “sugar” circle is formed, which is frankly difficult to break.

Signs of sugar addiction:

You Can't Reduce Sugary Foods
Sweets are a must for breakfast
A “withdrawal syndrome” develops - in the absence of your favorite “snacks”, depression and irritability appear.

Read about what to do to stop eating sweets once and for all in our gallery.

You can’t calmly walk past the display case with chocolates, cakes, pastries and other sweets in a store? But large number eating sweets causes excess weight, diabetes and even cancer. Try to overcome your passion for sweets, and you will become a completely different person.

How to stop eating sweets - getting rid of addiction step by step

Remember that sweets are a kind of drug and get rid of this addiction gradually. First, limit the consumption of such foods - instead of three chocolates a day, eat one. Please note the following rules:

• limit yourself in time. Don't eat sweets after four o'clock in the afternoon. Gradually shift the time to lunch and the last intake of sweet foods - no later than two o'clock in the afternoon;
• start monitoring the quality of “goodies”. Switch to sweets with lower glycemic index. Instead of baking, eat a bar of dark dark chocolate and gradually switch to dried fruits, nuts and homemade jam;
• try to cook at home and avoid buying sweet pies and pastries for snacking at lunchtime. Bring homemade food to the office for lunch and heat it in the microwave;
• Don't go to candy stores. Train your willpower and don’t buy anything there. It’s easier to give up buying candy at the store than to eat all the cookies on the shelf in the kitchen cabinet;
• First, replace cheap sweets with expensive ones. You will see that the cost of dessert will begin to hold you back and you will not buy many cookies or candies.

How to stop eating sweets - switch to healthy foods

Delicious fruits are also sweet, but they are also healthy. They have a lot of fiber, vitamins and microelements. Buy an apple, orange or grapefruit instead of chocolate. Don't forget about vegetables - crunch on fresh red peppers, eat a juicy tomato. Nuts and dried fruits will relieve you of the desire to eat chocolate. But don't overdo it with nuts, they are also high in calories.

Useful tips for choosing products to replace sweets:

• buy diabetic desserts. Every supermarket has shelves with products for diabetics. In these desserts, fructose replaces sugar. But don't overdo it;
• replace sweets with protein. Buy protein with chocolate. Prepare a drink - dissolve in milk;
• give preference to products that support normal level glucose. These are buckwheat, durum pasta, mushrooms, eggs, cheese, milk. These products will replace your favorite cakes, because they contain tryptophan, which makes people happy. Don’t skip breakfast, eat heartily in the morning and you won’t want to snack during the day;
• use honey instead of sweets and cakes;
• learn to drink tea and coffee without sugar;
• Avoid sugar whenever possible. For example, stop drinking unhealthy soda.

Divide daily ration for 5-6 meals. Eat little and often.

How to stop eating sweets - find something else to do

Play sports! Sports will distract you from gluttony and help you lose excess weight. You won't want to go back to sweets when your figure becomes beautiful. Exercise also stimulate the production of happiness hormones. AND good mood will come without gingerbread!

Find yourself a hobby - embroider, read, walk the dog, go to the beach in the summer. Start doing what you love every time you want to eat candy. Doing something you love will relieve your cravings for sweets.

How to stop eating sweets - get rid of stress

Many people use sweets to combat depression and obsessive thoughts. Suggestion plays a big role here - you ate the candy and calmed down. Make no mistake, gingerbread cookies do not relieve stress. Favorite activities and switching thoughts from sweets to something else will help you get out of the vicious circle. Try to get rid of stressful situations and shoot nervous tension walks on fresh air And herbal teas no sugar.

Sweet cravings - bad habit like smoking. Try to eradicate it and you will see that a good mood will appear even without sweets and cakes, and your health will become much better.

We all know very well that sweets are harmful to both your figure and your health. But for some reason it’s so difficult to stop eating sweets, even when your weight is already off the charts and brings real inconvenience in life.

This is what is called “sweet drunkenness.” Sweet addiction is similar to drug addiction or alcohol addiction. And there is no need to blame those people who unsuccessfully try to stop eating sweets for lack of will. I have tried many times in my life to get away from sweet addiction. And every time I was physically shaking, just noticeably. In fact, it is simply impossible to give up sweets on willpower alone, because... The body simply needs carbohydrates at a chemical level. Nevertheless, this can be done and is quite simple due to the right products and some knowledge.

Willpower has nothing to do with it

Yes, despite the complexity of the issue, there is a very comfortable solution. And, oddly enough, willpower is not required at all. This time (on the “Be slim!”® system) I was shaking for only three days, and then I didn’t understand at all why I suddenly gave up sweets so easily. It took discipline, not willpower, to control a number of system recommendations. And I, a terrible sweet tooth who eats 1.5 large chocolate bars at a time, was able to stop eating sweets unusually easily, even almost accidentally.

Developing New Habits

The development of any new habits goes through several stages. And in the first three days, withdrawal is inevitable. But when the right approach It stops breaking on the third or fourth day. The main thing is not to give up! And then you need to consolidate the new conditions of existence (two weeks), and a couple of months for more serious adaptation. Those. It is during these periods that increased self-discipline will be required.

Here I would like to recall one more episode from my new life. At work, there was an open (!) bag of my favorite candies in the nightstand. Every day, when I opened my nightstand, I saw them, and my hand reached out to them. But with surprise, I realized that I simply didn’t need them. The body reacted to the presence of sweets surprisingly calmly. When did this happen?! I reacted as if I was completely fed up and didn’t need anything (in general, this was true). So the whole bag remained untouched until the moment when my colleague (a lover of these candies) returned from vacation. She simply didn’t believe me that I had been contemplating them for a month and never touched them. And it was self-discipline that helped me, I did not succumb to the immediate habitual desire to put candy in my mouth. And at the same time, I controlled the daily consumption of the necessary products.

The body speaks a language we understand

But sometimes we very tangibly and quite specifically feel that we want something sweet. And sometimes there are more specific urges - you want, for example, chocolate or rolls.

In fact, this is how the body shows us its needs. He simply “talks” to us in a language we understand. It is to the lack of carbohydrates in the diet that the body reacts with a wild desire for sweets. This makes it clearer to us. After all, rarely does anyone, for example, when feeling hungry, remember oatmeal porridge. Most likely, images of a piece of cake, for example, are drawn in your head. It's just clearer that way.

If you want sweets, then most likely your body simply lacks carbohydrates (porridge, legumes). You just need to adjust your diet. Or if a person with a sweet tooth decides to eat eggs in the morning and pushes off the carbohydrate dish for lunch, then the body may not be able to tolerate it and will react with a sweet breakdown with the devastation of everything that is not nailed down.

If you really want chocolate, then most likely your body is asking for magnesium. There is enough magnesium in chocolate, but it is also found in other products. pumpkin seeds contain a lot of magnesium (unroasted, live in composition, of course).

Sweets give us pleasure. But there are many foods that contain tryptophan, from which the body produces the very hormone of happiness - serotonin. Red fish, rabbit meat and turkey are rich in tryptophan, as well as dates and bananas (you need to be more careful with dates and bananas; if they are present in your diet, you won’t be able to comfortably give up sweets; dates and bananas have a GI level that’s off the charts – that’s why a little later in this article). There is also a lot of tryptophan in cheese (but cheese also contains a lot of animal fat and salt, so we don’t get carried away with cheese).

A wild desire for sweets is sometimes dictated by a lack of chromium in the diet or its poor absorption. But bad luck, chromium is poorly absorbed in the presence of sweets in the diet! Some kind of vicious circle it turns out. But this can be fixed. Chromium is found in egg yolk, in meat, liver, whole grains, cheese, seafood. Eat for your health!

And I’ll also mention this important vitamin F. Its absorption is also difficult if there are sweets in the diet. And this important vitamin plays a serious role in improving health (promotes heart health, for example) and not least in beauty (increases the elasticity and firmness of the skin, improves hair condition, regulates fat metabolism). With a lack of vitamin F, skin aging, acne can occur (this is why when eating sweets, the face is not visible behind the acne), blurred vision, increased cholesterol in the blood, and decreased immunity. Flaxseed and cedar oil, nuts, seeds, avocados, sea ​​fish, cod and pollock liver.

Can you imagine how much our body can tell us? But we don't understand it, usually.

Sweets and weight

Although we don’t count calories on the “Be Slim!”® system, if we talk about sweets, then a one-time intake of carbohydrates in large quantities directly affects weight. The body is simply not able to send such an amount of energy specifically to active form. Therefore, all excess is packed into body fat.

Moreover, sugar is not natural product. IN pure form it does not occur in nature. Sugar has a very simple molecule that our body doesn’t have to work hard to process. Therefore our smart organism takes on more complex compounds, and sends sugar directly to fat reserves - it’s easier this way (the river will not flow up the mountain, but will go around it).

There is one more important point. In response to sweets entering the mouth, our pancreas releases insulin. It is involved in the process of transporting glucose to the mitochondria of cells, where it becomes active energy. But insulin carries excess glucose into fat reserves. When glucose enters the blood at a peak (when eating sweets), the pancreas reacts with gigantic releases of insulin. And it regularly copes with the task of storing fat, and excess insulin transfers not only sugar, but also all other energy sources from this meal to fat reserves.

Sweets and health

Peak surges of insulin and, as a result, imbalance of the pancreas can lead to diabetes. Nowadays, this disease has become increasingly diagnosed even in children. Let's remember our childhood. There weren't that many sweets in stores back then. And now? This is how we ourselves are ruining the health of our children.

In addition, sweets prevent the body from leaching (bringing an unhealthy acidified environment to a properly weakly alkaline one), as a result, immunity decreases. Sweets also provoke in the body inflammatory processes. This is where “legs grow” in allergies, arthritis, and even some female diseases. I may write more detailed articles about all this in the future. In the meantime, you can read about this on the official website of the system (section Useful, subsection MMM) or subscribe to the newsletter “The Habit of Being Healthy” on the official website of the system (in the section How to learn, subsection Get a mini-course of the “Malakhova Minus” cycle).

Cereals will help those with a sweet tooth

Now let's help those with a sweet tooth stop eating sweets. Replace sweets with healthy cereals. This is a complete replacement for our body. This is exactly what the body asks for. Start each day with porridge (with water, of course). A cup of porridge is about 150-200 ml. (in dry cereal this is 3-4 tablespoons). From proper porridge You won't be able to gain weight. But it’s easy to stop eating sweets, and quite comfortably!

Don't neglect fruits - these are also healthy carbohydrates.
For lunch, don't forget about cooked vegetables as a side dish (not root vegetables).

And it’s also worth remembering this great product like legumes. Their huge variety. If you learn how to cook them deliciously, you definitely won’t get bored. I was simply shocked by the variety of types of legumes when I first went to study the store shelves with this product. We will learn how to cook legumes deliciously and correctly on a full-time basis (sign up, you won’t regret it).

Controlling the glycemic index of foods - a comfortable refusal of sweets

But to stop eating sweets, it’s not enough to give them up. It is necessary to control all carbohydrate foods according to the glycemic index (GI).

GI is a certain indicator of the intensity with which the pancreas releases insulin into the blood for the same amount of carbohydrates in a product, and how quickly glucose from the product enters the blood (of course, this formulation is very inaccurate, but reflects the essence of the problem). Those. we're talking about not about the weight of the product, and not even about the carbohydrate content of the product. So, for example, in 100 gr. watermelon contains even less carbohydrates than 100 grams. tangerines (watermelon - 5.8 g of carbohydrates, tangerines - 7.5 g of carbohydrates per 100 g of product). But every gram of carbohydrates in turn gives different reactions pancreas. So, from each gram of carbohydrate in watermelon, glucose enters the blood 2.5 times faster than from each gram of carbohydrate in tangerine (GI of watermelon = 75, GI of tangerine = 30). Those. Watermelon glucose enters the blood like an avalanche, in peaks, unlike the glucose in tangerines. And this amount turns out to be excessive to be properly absorbed.

This peak influx of glucose provokes the pancreas to produce excessive amounts of insulin. And to optimize the functioning of the pancreas, it is the GI of the product that plays a much greater role, i.e. immediate reaction to the product.

Glucose entered the blood at a peak and was also quickly distributed “through the shelves” by fast insulin, incl. and into fat deposits. And the blood is empty again (there is no glucose, but there is still plenty of excess insulin), and you really, really want something sweet or simply “eat an elephant.”

In order to accustom the pancreas to produce a normal and not an excessive amount of insulin, you need to strictly control the choice of all carbohydrate foods according to the GI. We need products whose GI is less than 50. Anything higher leads to further imbalance in the functioning of the pancreas. And there is simply no comfortable option to stop eating sweets.

The concept of GI refers only to high-carbohydrate foods (cereals, legumes, fruits, root vegetables).
You will find the GI table on the official website of the “Be Slim!”® system in the How to Master section, subsection Our “self-teacher” - book, subsection Tables.

And at the same time, you should also worry about reducing the GI of even recommended products (whose GI is below 50). Those. You shouldn’t eat porridge and fruit “naked.” You need to season the dish or pre-salad from raw vegetables, or prepare porridge with heat-treated vegetables (for example, vegetable pilaf or buckwheat with onions and mushrooms), or add 80 grams low-fat cottage cheese, or egg white, or a small amount of nuts, or a spoonful of vegetable oil.

Healthy sweets

However, giving up sweets does not mean that there will no longer be sweets in your life. What do you! I wouldn’t have been able to cope with the new diet then! There are sweets! They are present in the diet in the form of fruits (which are also controlled by GI). I remember once I met a girl who didn’t eat sweets at all. And to my question “how do you live without sweets,” she calmly answered “I really love fruits.” Then I was not able to understand her and only twirled my finger at my temple. Now I understand very well what it’s like not to want sweets and experience true euphoria from fruits.

Tastes change

Tastes do change. After all, our taste buds on a regular diet are simply clogged with artificial tastes of sweets. After some time, the taste of the fruit begins to be felt with double or triple strength. And the feeling of satisfaction from fruits is many times more productive than from sweets.

And over time, ordinary sweets cease to be tasty! Yes, this happened to me too. After six months of following the system, I tried my previously favorite chocolate bar and... I couldn’t swallow the bitten off piece! It seemed so unpleasantly greasy to me, with a technical taste, that I spat it all out and even washed my mouth out, completely stunned by myself. This is how it happens!

The head wants something sweet

However, it is worth warning that often we want sweets not so much physically as psychologically due to old habits. We all come from childhood: “Elechka, you behaved well, here’s some candy for you.” Our entire reward system is based on stereotypes of sweets. After all, little children don’t ask for candy on their own; we instill in them the generally accepted stereotypes that it’s delicious. My young daughter did not understand at all why New Year they give sweet gifts, she was not interested in them then.

Therefore, the desire for sweets very often sits in our heads. Physical habits change quite quickly, and the body really stops craving sweets, but the memory habit remains strong for a very long time.

The next time your hand reaches for something sweet, find the strength to ask yourself the question “will you get the real pleasure you want to get, and do you need it at all?” I am convinced that sweets no longer bring me this pleasure. And if I have time to ask my unlucky head such a question, then I easily avoid eating sweets.

Bad habits come back quickly

But you shouldn't try to taste sweets again. We were convinced that it was no longer tasty and that was enough. Bad Habits come back very quickly. And then you will have to go through everything again - the whole cycle of giving up sweets and developing new habits. In addition, the feeling of hunger returns very quickly (stay tuned for new articles - the article “How to reduce appetite” will be published soon).

In my practice, I went through this too. My daughter bought three different chocolates. I tried the first one - not very good... the second one even seemed worse than the first one... the third one... the first one again. So why? After all, it is clear that there is no more pleasure from them and there never will be. And not because the chocolates are somehow different, but because the taste has changed. But my head remembers differently... so I tried so hard that I had to go through the whole path in a new way.

But in fairness, I’ll note that I still didn’t feel the same buzz from sweets as before. But I lost the euphoria from fruits, trying to taste sweets again. But in fact, fruits are much tastier than sweets. So don't go back to old habits, enjoy fruits, not chocolates!

How long can you wean yourself off sweets?

It is impossible to slowly wean yourself off sweets. You just need to cut it off once and for all. It is simply impossible to gradually stop eating sweets. The pancreas simply “will not understand” you. And then giving up sweets will occur solely through willpower. A comfortable refusal can only happen if you stop eating sweets right away. And at the same time, it is necessary to control the GI of high-carbohydrate foods, because for the body, sugar, boiled carrots or potatoes are the same thing.

Within 4-6 weeks, the pancreas may well get used to the new conditions, and you will get rid of the “sweet drunkenness”.

This is the long article I ended up with this time. Apparently, about a painful issue. I didn't make any cuts. I strongly, with all my heart, advise you to believe in everything that I have been talking about here for so long. And you can change your life beyond recognition. And not only cope with excess weight, but also get rid of such food addiction like sweet.

Now you, too, can tell your friends how to stop eating sweets comfortably and without using willpower. Share the link to this article on social networks with your friends (see buttons below).

The article was written using materials from Tatyana Malakhova’s author’s system “Be slim!”®

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Sweets are a source of energy, and love for them is determined by nature. Ancestors modern man I had to run to get food from somewhere other than the nearest hypermarket. Hunting and gathering is difficult and labor-intensive.

And the pleasure of eating is one of the mechanisms that should force the body to more actively obtain food. Accordingly, the more calories a product contains and the easier it is to break it down into components that are absorbed by body cells, the more we like it.

How much sugar can you eat

The World Health Organization recommends WHO urges countries to reduce sugar intake in adults and children reduce sugar consumption to 10% general diet. The WHO says this will reduce the risk of overweight and caries. Experts note that reducing sugar consumption to 5% of daily calorie content will bring additional health benefits.

Therefore, a not very active thirty-year-old man, 180 cm tall and weighing 70 kg, is recommended to eat no more than 60 g of sugar per day. Now, according to statistics, the average Russian consumes Consumption of basic food products by the population of the Russian Federation 40 kg of sugar per year, which is approximately 109 g per day.

How to limit yourself in sweets

1. Add complex carbohydrates to your diet

Sweets are quickly broken down in the body into simple sugars, forcing you to look for new sources of energy. A serving of grain will eventually also transform into simple sugars, but this process will take longer, so you will stay full longer.

2. Reduce your sugar intake gradually

Instead of three cubes of refined sugar, start adding two, then one, into the tea. Don't reach for a second piece of candy. Divide the cake in half with your friend or significant other. You will get the pleasure of sweetness, but you will eat half as much sugar.

3. Make eating sweets meaningful

Don't eat ice cream on the run, and don't eat candy at the computer. So you still won’t get full pleasure, but you will eat a portion of sugar.

4. Give up rituals associated with eating sweets

For example, afternoon tea with colleagues, cake at the theater buffet, and so on. Replace eating sweets with something unrelated.

5. Don't reward yourself with sweets

This forms an unhealthy bond. First, you complete an important project and buy a cake. Then you start eating cakes in times of stress because you associate sweets with success and joy. Reward yourself with something inedible or put the money you were going to spend on sweets into your piggy bank.

6. Think of ways to distract yourself from sugar cravings.

For example, you can sit down 50 times or repeat 10 words from foreign language. There is a chance that after physical or mental effort you will no longer have time for sugar.

7. Drink water instead of sugary drinks

A can of cola contains 39 g of sugar - more than half daily value average man. And in a glass orange juice- 33 years old

8. Start reading labels

Sugar is in many foods where you wouldn't expect to find it. We are talking, for example, about sweet cereals that do not require cooking, ketchup. Replace them with sugar-free alternatives.

9. Keep yourself feeling full

As long as you are not very hungry, it is easier to control what you eat.

10. Make your own desserts

In this case, you can control their sweetness. Just add less sugar to the pie than the recipe calls for.

11. Take vitamins containing chromium

Some research Effects of Chromium Picolinate on Food Intake and Satiety found that chromium picolinate may reduce carbohydrate cravings. If you decide to try it, consult your doctor just in case.