10 reasons to give up sweets and 10 tips on how to achieve it
Most health and weight loss experts advise minimizing sugar and industrial sweets. So why is it really better to give up sweets? What can replace cakes, cakes and chocolates? And how to reduce the harmful effects of sugar on the body?
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10 reasons why you need to give up sweets
- They constantly talk about the dangers of sweets for the figure, but sugar-containing foods are not only deposited on the stomach and hips, but also cause significant harm to the body. So, why is it better to give up sweets or minimize their consumption:
- The main harm for losing weight is that sweets provoke excess weight gain and even obesity. Industrial sweets are high in fat and simple carbohydrates, which are used to build fat tissue.
- Sweets are high-calorie foods, for example, 100 g of cake or chocolate contains 400-500 kcal. This is the energy value of a full dinner, but if you satisfy your hunger for several hours with a side dish and meat, then you will not be full of dessert for a long time.
- Sugar causes an increase in blood glucose levels and causes the pancreas to produce more insulin. Therefore, frequent consumption of sweets can lead to diabetes.
- Hence, another harm from sweets follows: short saturation. Within 1-2 hours after eating chocolate or cookies, your appetite will again make itself felt.
- Consuming a lot of sweets leads to the multiplication of pathogenic bacteria in the gastrointestinal tract and disruption of the intestinal microflora. Also, sugar increases the likelihood of ulcerative colitis and can even trigger the occurrence of bowel cancer.
- Deterioration of the skin is another harm of the sweet. Firstly, the disturbance of the intestinal microflora negatively affects the quality of the skin, causing rashes on the face, back, neck and chest. Secondly, sugar accelerates cell aging and contributes to the appearance of wrinkles. This is another good reason to give up sweets.
- Sweets can cause serious damage to your teeth. Sugar feeds bacteria, provokes the destruction of tooth enamel, causes tooth decay and gum disease – periodontal disease. Caramel, chocolate, toffee and other toffee are especially harmful to the teeth.
- The body does not receive any nutrients and vitamins from industrial sweets. These are empty calories that give your body nothing but energy for 1-1.5 hours.
- The negative effect of sugar on the cardiovascular system is another reason to give up sweets. Excessive glucose in the blood weakens the walls of blood vessels. In addition, frequent consumption of sweets increases cholesterol levels.
- In industrial sweets, in addition to sugar, various chemical additives are added: flavor enhancers, flavors and dyes, which have an unpredictable effect on the human body, ranging from allergenic reactions to the appearance of cancer cells.
If sweets have such a negative effect on the body, why are they so popular? Firstly, sugar-containing foods are fast carbohydrates, which means they are instantly absorbed into the bloodstream and provide saturation and energy. This is especially true in the modern rhythm of life, when there is not always enough time for a full meal.
Secondly, sweets are addictive, so they are very profitable for production. A person easily becomes addicted to chocolates, bars, cookies, cakes and sweets, buying them more and more. This addiction makes it so hard to give up sweets.
10 tips for avoiding sweets
But if you still decide to embark on the “sugarless” path, then, perhaps, you will be helped by a number of tips on how to give up sweets.
- Often, the dependence on sweets lies in an unbalanced diet. If you are very low on calories during the day, then the body requires quick fuel from you to get energy. And sweets are best suited for this. Therefore, in the process of giving up sweets, avoid low-calorie and low-carb diets.
- Insufficient intake of complex carbohydrates is a very common reason for the constant desire for sweets. The main source of complex carbohydrates is cereals, which are desirable for breakfast and lunch. Complex carbohydrates are also found in legumes, vegetables, whole grain breads, and fruits. Many people who lose weight decide to skip carbohydrate consumption altogether in order to achieve quick results. But it’s not right! Nutrition should be balanced from the point of view of BJU.
- Keep fruit on hand at all times, it should be washed, peeled and easily accessible. Try to take them with you to work, school or even a regular walk, this will help you walk past the store without the desire to buy a chocolate bar.
- Another tip on how to give up sweets is to just stop buying them. You should not test your willpower and keep sweets and chocolates at home in the hope that today you will definitely refrain from consuming them excessively. One more advice follows from the last advice: never go to grocery shopping being hungry. You are much more likely to give up sweets and pass by the bright “dessert” shelves if you are full.
- When you crave sweets uncontrollably, try eating peppermint, gum, or brushing your teeth. This will help kill your taste buds and forget about dessert.
- If you eat negative emotions and frustrations with sweet, try to think of another “psychological anchor” for yourself. It can be music, a book, a movie, communication with a nice person, training. Wean your body off sugar as a cure for bad moods.
- If you are endlessly treated to sweets by relatives or colleagues, refer to the doctors’ ban on consuming sweets. Usually in such situations, people try not to offer prohibited foods.
- Use natural sweeteners instead of sugar. It is only better to choose natural sweeteners (stevia, fructose) and do not overuse them.
- If you find it difficult to give up sweets in one day, give yourself 2 weeks to gradually reduce sugar in your diet. Reduce the number of spoons of sugar in tea and coffee, reduce the portions of cakes, eat not the sweetest cookies, replace white and milk chocolate with dark, etc.
- Go in for sports. Exercise promotes the production of happiness hormones, which means you don’t have to seek comfort in sweets.
Many argue that they cannot live without sweets, but most have not even tried to give them up. The habit is formed for a long time, so it is impossible to give up sweets and get rid of addiction in 1 day. Give yourself a time limit – for example, 30 days without industrial sweets. Just argue with yourself what you can do. A month is not such a long period, but after this time you will understand that life without sweets is possible.
Of course, the first time will be difficult, and you will even feel a slight “withdrawal” for your favorite sweets. This is completely natural. But if you compensate for their absence with other products, then it will be much easier for you to give up sweets. Even in 1 month without industrial sweets, you will change your taste habits, improve your figure and create a solid foundation for good health and longevity.
How to replace sweet?
But if fruits do not inspire you and it is very difficult to give up sweets, we offer you the most gentle products to replace high-calorie pastries and cakes.
Dried fruits retain all the beneficial properties of fruits. It is essentially a concentrate rich in fiber, calcium, iron and magnesium. Dried fruits are useful for blood vessels, heart and gastrointestinal tract, are a good diuretic and anti-inflammatory agent.
- Caloric content per 100 g: 250-280 kcal.
Honey contains a lot of iron and calcium. It has antibacterial and anti-inflammatory effects, strengthens the immune system, improves digestion. However, be careful, honey is a very allergenic product.
- Caloric content per 100 g: 300 kcal.
Fruit jelly is mainly made from pectin, which lowers cholesterol levels, removes toxic substances from the body, restores carbohydrate and lipid metabolism. If the basis of marmalade is agar-agar, then with its help you normalize the liver and get the necessary dose of iodine for the proper functioning of the thyroid gland.
- Caloric content per 100 g: 250 kcal.
Marshmallow contains a large amount of iron, phosphorus and other components, it is useful for nails, hair and blood vessels. The beneficial properties of marshmallows will vary depending on the ingredients in the product.
- Caloric content per 100 g: 300 kcal
Pastila improves digestion, cleanses the intestines from toxins, and also strengthens intestinal motility. In addition, marshmallow slows down the absorption and assimilation of cholesterol, while protecting the cardiovascular system of the body.
- Calories per 100 g: 310 kcal
Attention! Check the calorie content on the product packaging, the numbers are approximate and may differ depending on the specific recipe.
How to minimize harm from sweets
If you do not plan to give up sweets, but want to minimize the harm from eating them, we recommend that you use the following tips:
- Don’t substitute desserts for a full breakfast, lunch, or dinner. This will give you neither long-term satiety nor optimal nutrient intake. In addition, this way you are guaranteed to eat more sweets than the norm.
- Want to lose weight without giving up sweets? This is easy to do. Just eat within your daily calorie requirement with a 10-20% deficit. In this figure, you can enter those products that you yourself want. Even your favorite sweets can find a place there.
- It is better to eat sweets in the morning, before 11-12 hours. First, fast carbs in the morning are the safest for your figure. Second, if you eat your favorite sweets in the morning, you will no longer feel such a sharp craving for sweets during the day.
- Eat plenty of fiber for good bowel function. Bran is one of the leaders in fiber content.
- If you care about your teeth but don’t want to give up sweets, be sure to brush your teeth or rinse your mouth thoroughly after consuming sweets.
- Eat a balanced diet throughout the day, and do not starve or nibble. If possible, use fruits, dried fruits, marshmallows, marmalade, marshmallow as a dessert.
- If making dessert at home, try to add less sugar than in the recipe, decreasing the amount each time. Prefer curd casseroles and other healthy desserts.
- Do not wash down sweets with drinks. Drinks wash the sweetness off our taste buds and we eat more dessert.
Not everyone can completely give up sweets, but everyone can minimize the amount of sugar consumed. Analyze your diet, avoid unhealthy foods, and try to fill your diet with nutritious foods rich in vitamins.