What happens if you stop eating sweets? What will happen to the body if you don't eat sugar? Weight will return to normal
I love to eat so much that several years ago I was extremely overweight. It was so terrible that I specially came up with one technological lotion to lose 36 kilograms. It helped, and I've maintained a healthy weight ever since, mostly because I count calories carefully, don't overeat, and exercise.
And for the most part, everything went smoothly - I even ate everything I wanted: fish, chicken, pasta, diet soda, fruit yogurt, and once a day some kind of sweet (M&M's or brownies). I also like to drink my coffee with a few packets of sugar. But calories are calories: if I stay within 2,000 calories a day, I know I won't gain weight.
The American Heart Association says men should eat no more than 37.5 g of sugar per day, and women - no more than 25 g. And here World organization Health believes that even this is a lot: 25 g should be the maximum for both women and men. The average American eats 126 grams of sugar a day, sometimes without even realizing it. This is basically the sugar that is added to foods during processing.
I told a doctor friend about my diet, and she warned me that although I was keeping my calories in check, I was consuming too much refined sugar. And this is bad for both the waist and the brain. Refined sugar - which is found in most sweets, sodas, white bread and pasta, in almost all foods with low content fat,” fruit juices, yoghurts, energy drinks, sauces and countless foods—makes us irritated and pushes us to make hasty and stupid decisions. My friend emphasized that although I am thin and do not have high blood sugar, the amount of refined sugar I consume is still bad for my health.
I found it hard to believe that this sugar was affecting my cognitive abilities so much. My friend advised: give up refined sugar for two weeks and you will see.
That's exactly what I did. The day I started my experiment, I decided that this exercise was pointless and I wouldn't notice anything anyway. How wrong I was!
Sugar free diet
Quitting refined sugar is very difficult in practice. He is in almost all foods and drinks, what we buy in the store and in fast food (if you dine on a Big Mac with potatoes and soda, you will consume 85 g of sugar - 236% daily value!) That is, in order to avoid refined sugar, I had to spend more time at home and prepare food from fresh products, and also refuse all drinks in cans, white bread, pasta and these “healthy” yoghurts, to which they supposedly add for taste fruit juice. I also stopped adding sugar and milk to my coffee.
My new diet for two weeks consisted only of fresh foods: fruits and vegetables, fish, chicken, other meats, whole grain pasta and rice. I already ate most of this regularly - only together with other foods that included sugar.
It is important to note that during these two weeks I did not completely give up sugar - only refined sugar. I ate a lot natural sugar , which is found in fruits and which the body converts into glucose from meat, fat and carbohydrates. This important source energy for body and brain.
And lastly, for two weeks I did not change my calorie intake, maintaining 1900-2100 kcal per day, as usual. I also exercised as usual. And this is what happened.
Wow attraction!
On the first day it seemed to me that everything would be easy. I ate a ton of fruit, had fish for lunch, and had steak and vegetables for dinner. I missed sugar and milk in my coffee, but special problems I haven't experienced it.
On the second day everything changed dramatically. Although I had hearty breakfast and lunch (two oranges, eggs, then whole grain rice and vegetables), at about 2 o'clock in the afternoon it suddenly felt like I was run over by a truck. I felt dizzy and had a headache, which usually didn’t happen to me. And this continued with some interruptions for another two or three days. During this time, I craved soda and sweets. On the third day, my hands even shook. It was terribly, terribly difficult not to eat anything sweet.
"Because you weren't indulging in your habit, your brain was screaming for sugar," says Rebecca Boulton, a nutritionist I contacted to understand what was going on. “This is a period of adaptation during which the desires become more intense, and then you feel better.”
More intense? By the end of the fourth day I would have sold my dog for one cake. I became so unfocused that I was afraid I wouldn't be able to write the articles I was supposed to finish this week. I even wanted to drink an energy drink “for the sake of health” (but restrained myself). I experienced great irritation and even depression. I became nervous and impatient and had difficulty focusing on anything.
“The body has been programmed to get energy from sugar,” Boulton explains, “and it takes time to get used to getting it from somewhere else. It's like a hangover."
But on the sixth day, something changed. The confusion began to go away, as did the headaches. Fruits began to seem sweeter. On the eighth or ninth day I experienced more focus and clarity than I had ever experienced in my life (well, Lately). I became more productive - I listened more carefully to people during interviews, I understood their words more accurately, and I was able to quickly respond to their answers with new questions and ideas. I have never worked at such speed before. When I read a book or article, I absorbed more details and information. I felt smarter.
Boulton says the increased sweetness of fruits is a sign that the body is adapting to a new regime where it no longer consumes refined sugar non-stop. And the headache stopped because the body no longer fought the desire for sugar. IN last days I was so focused on my diet that it seemed to me that I had become a new person. My mood also changed, which even my friends noticed. And as stupid as it may sound, I felt happier than I had two weeks ago.
Improved sleep
Sleep is extremely important: not only does it provide a break from the day's activities, but it also flushes out toxins from the brain and again allows the brain to work smarter. “When your blood sugar is balanced,” Boulton says, “it promotes more regular sleep and provides more consistent energy levels, reduces fatigue, and helps you focus. This also affects the rest of your hormones, which improves your energy levels, sleep quality, and brain function.”
I didn't think cutting out refined sugar would help. better sleep, but that's what happened. On the sixth or seventh day I began to fall asleep 10 minutes after I lay down. Before, it took me half an hour. I also started waking up earlier and more naturally, and getting out of bed in the morning was easier.
Weight loss
I was consuming the same amount of calories as before. I ate a lot of fat (red meat, avocado) and a lot of carbs and natural sugar. But giving up refined sugar caused me to lose weight. 5 kg in two weeks.“Eating more protein, fiber, fruits and vegetables boosts your metabolism so your body burns calories more efficiently. It's not about the number of calories, it's about the quality of the food and how the body processes it,” Boulton explains.
New life
I still feel hungry from time to time - but not that often. I feel full for seven to eight hours straight. I now realize that when I felt hungry (every three hours), my body simply demanded another hit of sugar.
I don't miss sugar in coffee at all. When I see shelves of chocolates in a store, I perceive them as pieces of cardboard - I don’t want to eat them at all. And for the first time in my life I feel the richness and nuances of the taste of vegetables and fruits. Now it’s clear why oranges were once given to children for Christmas. Who needs chocolate when there's something so sweet?
But I'm still afraid that at some point I won't be able to give up refined sugar. Everything is against me. Refined sugar is hidden in tens of thousands of products, and it affects the brain more than cocaine. Thanks to marketing, it's everywhere, and there's no way to avoid it—unless you decide to do what I did and cook only fresh ingredients. Sometimes, unfortunately, time and busyness do not allow this.
Still, the benefits I experienced by eliminating refined sugar from my diet for just two weeks are too powerful to ignore. I hope this is enough for me.
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 the confectionery again. 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 found in sweets, help quickly satisfy hunger, raise blood sugar levels, and increase general tone and, of course, improve your mood. In addition, addiction to sweets may indicate that the body lacks certain hormones, such as 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 indeed it is. 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, create the right 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 - required condition, 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. However, it is possible that even then this cannot be done without a doctor.
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 less 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 comments!
About a third of the world's population is obese. Therefore, the question of whether it is possible to lose weight if you do not eat bread and sweets, including sugar, is this moment very relevant for many.
The problem is that not every dietary complex turns out to be truly effective. Therefore, some people get into very unpleasant situations when, after long torment and weeks of hardship, they do not get the expected result.
If you eat sweets and other foods with high glycemic index throughout the day, the body will constantly maintain high level insulin.
High insulin levels contribute to effective deposition fat, especially in the abdominal area, and also increases the risk of many chronic diseases.
Losing weight without harm to health
Many diets and medicines promise instant effect And stable result. But only a few actually work. Those people who expect to lose excess weight need to remember that diet complexes and pills alone cannot do it. In addition, you should always exercise, pay attention to your health and avoid stress.
The whole point is that people who suffer hormonal disorders or have problems with metabolism, it is very difficult to lose excess weight. The same thing happens with those who constantly go on strict diets, but avoid physical activity. This does not lead to anything good, it only creates additional problems.
Metabolism slows down with age and a person will need fewer calories to maintain the same weight.
Therefore you always need A complex approach. If a person is determined to get rid of extra pounds, he must definitely exercise. But the result largely depends on the chosen diet. Sometimes the right and balanced diet without significant restrictions gives top scores than fasting and eating only greens.
For example, if a person wants to get rid of a few centimeters from his waist, he should simply give up some foods. Take sugar and bread as an example. If you don’t eat sweets and starchy foods, the results will be simply excellent. But, of course, they will not become visible after a couple of days. The effect of losing weight after giving up sweets and bread does not come immediately, but the result is lasting, and this is very important for a person losing weight. If you supplement everything with the right and regular physical exercises, you can achieve excellent results.
Why is it easy to lose weight without sweets?
Such a diet will be especially suitable for those people who constantly break from strict diets. The whole point is that giving up flour is not big problem. It's a matter of habit. For example, most are able to give up sweet tea or coffee without any effort. This is already a minus extra kilos. With bread it can be more difficult, but there is a way out. It can be replaced with special diet bread, which will also give excellent results.
In addition, there are many sweet substitutes. If instead of the usual chocolate or cake you eat a diet bar for dessert, then there will be no harm to your figure.
Many nutritionists compare bread and sugar to a carbohydrate bomb. It explodes in the human body, constantly making it larger and wider. When creating a dietary regimen, most experts try to exclude sugar and bread. In fact, it is difficult to find a diet that allows sandwiches, buns and cakes. But for those who are in no hurry to get rid of tens of kilograms, you can limit yourself to giving up flour and sugar. This will be enough to get the desired result in losing weight within a month.
If you continue to abstain from similar products, you can keep your weight on the right level. Losing weight with this diet is very easy, since there are no strict restrictions. The main thing is that the dishes contain a minimum of sugar and yeast.
Why do sweets and starchy foods lead to excess weight?
These products contain a lot of carbohydrates. When they enter the body, they break down and release a lot of energy. It is extremely necessary for a person to perform any movements and actions. Therefore, carbohydrates will be very useful and even extremely necessary for those people who are physically active.
But for a person who doesn’t move much, which may be due to his lifestyle or work, carbohydrates are terrible enemies. The whole point is that with a lack motor activity carbohydrates that enter the body will be processed into fats -. They are firmly deposited in the most inaccessible places and cause many problems. Therefore, people who eat flour and sweets simply need physical activity. This could be walking or sport exercises, and doing useful homework.
If there are a lot of carbohydrates in a person’s body, he needs to move so that they do not become fat. But in the case when few carbohydrates enter the body, a replacement is found. The human body begins to use fats that were previously stored in reserve for energy. This allows you to maintain normal functioning, so you shouldn’t be afraid that if you give up sweets and starchy foods, you won’t have any strength left to do any work.
Calculator for calculating the Obesity Index and Body Mass Index
Most nutritionists say that bakery products and sugar are among the most healthy products for a person. The thing is that it contains the simplest carbohydrates. Other substances, including necessary vitamins, there is practically none here. At the same time, the calorie content of such products is very high. For example, one bun weighing 100 g contains almost 400 kcal. This is a huge number for normal human body. To process such an amount of energy, the body will have to perform great amount movements. But most often these calories are stored as fat.
If you compare baked goods with other products, you can see how harmful bread and sugar are for your figure. For example, most vegetables and berries weighing 100 g provide only 50 kcal. Moreover, it additionally contains a mass useful microelements and vitamins.
There is a whole list of foods that should definitely be excluded from your diet for those who do not want to face the problem. excess weight. This will not only allow you to lose weight, but also maintain the results achieved. It must be taken into account that refusal certain products gives you the opportunity to achieve your goal ideal weight regarding growth. This does not mean that a person will get fashionable thinness, which in most cases looks painful and can lead to the development of many diseases.
So, in order to forget about the problem of excess weight, you need to give up bread, sugar, pastries, pasta, except those made from durum wheat, chips, pancakes, pastries and cakes. That is, in daily diet there must be minimal amount products that could become a source large quantity carbohydrates. It is better to replace sweets with fruits, and regular pasta with porridge.
Why doesn't this diet work for everyone?
How much weight a person can lose if he gives up sweets and starchy foods depends to a large extent on his state of health. Not everyone can benefit from a diet, since for many people the process of converting fats into energy is impossible due to diseases and metabolic disorders. As a result of this, a person will not only not achieve good results in losing weight, but will also feel very bad. This occurs due to lack of energy, which causes weakness, headache and dizziness. Whenever similar symptoms You should definitely consult a specialist. It is possible that this was due to illness. You will be able to lose weight only after your metabolism and hormonal levels are normalized.
Addiction
Addiction to sweets does happen, but it is not genetically determined. After we eat sweets, excess simple carbohydrates quickly raises blood sugar levels. And after one and a half to two hours it drops below the level that was before the meal, and the body requires “supplements”.
Exists whole line diseases in which it will be very difficult to get rid of excess weight, but gaining it, on the contrary, is as easy as shelling pears. The category of such diseases includes pathologies of cardio-vascular system, the presence of benign or malignant tumors, and diabetes. Any disruption thyroid gland also affect normal metabolic processes.
If a person is determined to get rid of extra pounds, he must definitely visit a doctor, find out the cause of the disorders in the body and eliminate them. Only after this will diets begin to be beneficial, and there will be no problems with choosing clothes.
It is worth noting that excess weight itself often provokes various ailments. For example, if a person has several tens of kilograms above the norm, this will certainly affect the functioning of the cardiovascular system. Fat people often suffer from shortness of breath, impaired fluid circulation in bloodstream and excessive fatigue. In order not to provoke unpleasant symptoms, a person tries to show less physical activity, which leads to an even greater increase in body weight.
Can cause obesity psychological factor. In the presence of life problems, stress and lack of support from society, a person may begin to eat away his troubles. Thus, due to a violation of psycho-emotional stress, the problem of excess weight arises, which is very difficult to solve.
How to supplement a diet without sugar and bread?
If there are no significant health problems, and a person is decidedly upset about bringing his body back to normal, he should try to start with a simple diet, which simply involves giving up bakery products and sweets. This will already guarantee that most overweight will disappear. But to achieve greater effect, you can supplement this simple diet and other useful solutions.
For example, it would be useful. This will allow you to receive a balanced diet that will not lead to excess carbohydrate energy. Depending on a person’s physical activity, he should calculate calorie content. To achieve good results in losing weight, experts recommend consuming slightly fewer calories than your body requires. This will allow fats to be converted into energy. In addition to this, it is worth using dietary supplements and vitamins that will speed up metabolism.
One of important rules losing weight and healthy image life in general is the use sufficient quantity liquids. Only if the water level in the body is sufficient will fat be able to be converted into energy normally. The best option will use purified liquid without gas, dyes and additives. This will speed up metabolism and fat breakdown.
Just giving up flour and sweets will not be enough to achieve an ideal result. In addition, you need to supplement your life physical activity. It is not at all necessary that these be difficult and exhausting exercises. It is enough that a person goes for a morning jog or does exercises.
It is advisable to avoid evening meals. In addition, you need to periodically consume dried apricots and prunes. These products help cleanse the body and normalize stool. As a result, the weight loss process will go much faster.
Thus, it turns out that to achieve really good results, it is not enough to just give up megacarb foods. To make your body slim, you need a comprehensive approach. This will not only help you get rid of extra pounds faster, but will also protect you from the risk of gaining them again.
How much can you save by giving up sugar and bread?
Unlike promising diets, where, this method works much slower. But this has its advantages. They primarily concern the fact that gradual weight loss does not affect health. More often strict diets, which allow you to quickly get rid of tens of kilograms, cause the development dangerous diseases, and the gastrointestinal tract suffers first. But if you give up sweets and starchy foods, there shouldn’t be any problems. Moreover, this will improve your health and prevent many ailments.
As for how much weight you can lose if you stop eating sugar and bread, it all depends on the person’s weight before the diet and the amount carbohydrate products which he had previously used. If the weight of the person losing weight has not gone too far from the normal level, then in a month you can lose 1.5-2. But this is only subject to the refusal of sweets and baked goods. In the case where this is added physical exercise and complied with water balance body, the results will be more impressive.
Such dietary restrictions do not make it possible to quickly lose tens of kilograms. But in this situation, a person is given a chance to lose weight safely, and most importantly, to consolidate the result. Such diets are approved by doctors, in contrast to strict abstinence in food, which are complemented by grueling workouts. It is especially dangerous for beginners to start starvation diets. For them, this threatens either a breakdown, including a nervous one, or problems in physical health.
Therefore, it is better to start correcting your figure by gradually eliminating not the most healthy foods. These include not only sweets and baked goods, but also drinks. When we're talking about about giving up sugar, you need to exclude from your life soda with dyes, juices in packages, since sugar is always added to them, as well as wine. Alcohol and diets are absolutely incompatible. It is worth remembering that even beer and kvass can leave extra centimeters on the waist. Therefore, when losing weight, you should limit yourself to only green tea sugarless, clean water and freshly squeezed juices.
First of all, it is necessary to provide some clarity on what I mean by “eliminating sugar from your diet.” Of course, it is impossible to completely give up all sweets: sugar is included in so many products that it would be necessary to invent special diet, which I suspect wouldn't be very healthy.
But try to follow the recommendations WHO urges countries to reduce sugar intake in adults and children WHO, which calls for limiting sugar consumption in such a way that you get no more than 5% of your total sugar intake from it. total number calories per day is quite possible. To do this, just stop consuming sugar in drinks, give up soda and limit the amount confectionery. And this is what will happen to you when you do this.
1. You will become healthier and more energetic
Many people know that sugar is a source of glucose, which the body needs to replenish energy. When blood sugar levels are low, a person feels tired, sluggish, and may even lose consciousness. But no less dangerous is a high level of sugar in a person’s blood, which is observed in almost all sweet tooths. This may cause serious violations.
2. Your weight will stabilize
Immediately after you limit your intake of sweets, you will begin to lose weight. And the point here is not only that sugar is a source of calories in itself. It’s just that it is most often included in high-calorie dishes: baked goods, confectionery, fast food, dairy desserts, and so on. By limiting their consumption, you will easily and naturally get rid of extra pounds.
3. Your intestines will work normally
While your brain is enjoying another sweet cake, you have to take the rap for everything gastrointestinal tract. After all, the breakdown of sugar occurs precisely in the intestines, and its excess disrupts the functioning of the enzymes of the stomach, intestines and pancreas. When giving up sweets and replacing them with foods that have increased content fiber, you will be surprised to find that your intestines begin to work literally like a Swiss watch.
4. You will stop constantly wanting to eat “something sweet”
The mechanism of functioning is no different from a narcotic drug. You eat a candy - your brain enjoys it - you reach for the next one. And so on until there is something sweet within your reach. The positive news is that it is still possible to break this cycle. As soon as you change your diet, notice that you want sweets less and less, and very soon you will look in surprise at all these strange people around them, devouring mountains of sweets.
5. You will learn the real taste of products
Do you carefully select an exquisite type of tea and then add a few spoons of sugar to your cup? Do you consider yourself a coffee connoisseur, but can't drink it without something sweet? If you answer affirmatively to these and similar questions, then I hasten to inform you that, unfortunately, you do not know the real taste of these wonderful drinks. Like many other products, which for some reason are usually flavored with a fair amount of sugar. Yes, the first time may be unusual, but only two weeks will pass, no more, and you will remember your past “sweet” life like a terrible dream.
Have you tried giving up sugar? And how did it happen?
“Am I addicted to sugar?” A question you can ask yourself right now. Since childhood, we have been warned about the dangers of using alcohol and drugs, but we are often silent about the colossal risks that products with high content Sahara. And the word “addiction” in this case is reality, not an exaggeration. According to a 2013 British study, sugar is truly addictive. The more you eat, the more you want.
Most of us are familiar with the immediate consequences of excess sugar in the blood - a “brutal” appetite awakens, we suffer from mood swings. But the damage that sugary diets can cause over time is even more devastating, from skin problems to diabetes and heart disease. The good news is that by giving up sweet captivity for at least a day, we can reverse many harmful processes. Therefore, while reading this material, put the chocolate aside and evaluate the effect for yourself.
After half an hour
A vicious circle: even more sugar, so it’s very rarely limited to one piece of chocolate. But if you endure the critical period of 20-30 minutes and still refuse sweets, you most likely will not want a second serving. Just half an hour - and you're on on the right track. After all, as research from St. Luke's University in Kansas City shows: by limiting yourself to sweets, you reduce your risk of dying from cardiovascular disease by three times. Why? Sugar raises insulin levels, which increases arterial pressure and heart rate.
In one day
According to nutritionist Lee O'Connor, cravings for sugar as a source of fuel for cellular energy can be easily overcome with the help of healthy nutrients - healthy fats and fiber, which help you stay alert and productive. If you go a day without sweets, you will most likely find a pleasant alternative. Vegetables and protein stabilize blood sugar levels, strengthen the nervous system and serve as a protectant against mood swings. I'm craving less for sweets...
After three days
It is at this moment that, as a rule, an unpleasant withdrawal occurs. Remember that sugar is an addiction? It is in 3-4 days that you may encounter irresistible craving to sweets and, as a result, with anxiety, anxiety and even initial stage depression. Keep yourself together unpleasant effect will decline after the first week.
A week later
You have crossed the Rubicon - you have overcome an important psychological milestone and now you feel incredibly good: your mood will improve, more energy will appear in your body, and the feeling of lethargy will go away. Pay attention to the skin. Sugar is the strongest activator inflammatory processes, so by eliminating it from your diet, you reduce your risk of acne by 87%!
A month later
Congratulations, you have left the dark forest into a sunny clearing - the desire to order dessert or add refined sugar to tea has disappeared, and along with this, your memory has strengthened. The Californians concluded that by disrupting communication between brain cells, sugar affects our ability to long-term storage information and training. After a month of sweet detox, you will name your boss’s wife’s sister without prompting.
In a year
The result of a year-long sugar fast can be stunning - your health will improve significantly. Now the body fully uses all the necessary components to function. nutrients and doesn't store sugar to store fat - you'll likely lose serious weight. By the way, right now you can completely afford yourself a little sweet “for inspiration” without fear of breaking down. the main objective, according to nutritionists, so that the percentage healthy food was not lower than 80%. Therefore, once or twice a week you can completely make sweet exceptions for yourself.
