17 ways to give up sweets
Remember Tati Korsakova’s “Sugar Duel” model project? Its goal is to form the correct eating habits in everyone and reduce cravings for sweets. Why not follow the pattern? BeautyHack has compiled a list of tips to make quitting refined sugar less painful.
Include “healthy” fats in your diet
An increase in the diet of “healthy” (linoleic, alpha-linolenic acid, omega-3, omega-6) fats will help you forget about sweets. Lipids suppress hunger and stimulate dopamine production. Avocados, almonds, coconut oil, pumpkin seeds, cocoa – these products should be on the daily menu.
Greens contain magnesium. The trace mineral lowers blood sugar and has a calming effect on the nervous system, helping to fight dopamine addiction. Eat at least 4 cups of greens a day.
Thanks to its high antioxidant content, cinnamon reduces sugar cravings. Add to smoothies, whole grain cereals, tea, and fish for a savory flavor.
Protein promotes the production of serotonin, a neurotransmitter known as the “mood hormone.” It works like dopamine but is not addictive. Add fish, sugar-free Greek yogurt, chia seeds, and coconut flour to the main menu.
Sweet tea in the morning
A cup of sweet tea in the morning will give you a boost of energy and speed up your metabolism. After lunch, the effect will be the opposite: a sharp jump in insulin in the blood.
If your sugar cravings are stronger than you in the afternoon, eat a spoonful of honey. It contains a lot of fructose – it doesn’t raise blood sugar, but it gives you energy.
Cut back on sugar gradually
Reduce the amount of sugar in your tea and coffee every day. Taste buds will gradually rebuild to a new mode of operation and accept the “rules of the game”.
Get your “joy hormone” from other sources
50% of sweet tooths experience psychological dependence on cakes and buns (and again dopamine!). Find another source of joy: hobbies, sports, reading all contribute to the production of serotonin.
Eat small meals 4-5 times a day
When you are not hungry, your body has virtually no need for sweets. Don’t skip breakfast and include as many protein foods as possible.
More complex carbohydrates
Complex carbohydrates do not cause a sharp jump in blood sugar, take a long time to digest and give a long-lasting feeling of fullness. In the morning they can be eaten without any special restrictions. In the second, it is better to give preference to fiber (vegetables, fruits).
Add bell peppers to salads
Pepper is a source of vitamin C and antioxidants that lower sugar levels and boost immunity. Regular consumption of the vegetable will help to overcome “sugar addiction” and resist viruses, infections, and inflammatory processes.
Orange essential oil improves bowel function and regulates carbohydrate metabolism. Fill a special flask with it and place it on the work table. Always add a few drops of orange oil to your bath, and don’t forget that there are citrus scented candles.
Carrots instead of sugar
Carrots contain complex carbohydrates and coarse dietary fiber that keep you feeling full for a long time. It is a great sweetener. Add carrots to baked goods, salads and soups, place on sandwiches and bake with garlic (a great side dish!).
Eat foods high in chromium
Chromium helps curb uncontrolled sugar cravings (it takes part in the regulation of blood sugar levels, and a lack of it can lead to diabetes). It is found in large quantities in mushrooms, broccoli, whole grains, asparagus, and grape juice.
With dysbiosis, the craving for sweets increases – pathogenic microflora and yeasts “feed” on sugar. The use of probiotics restores the normal microflora. If you do not like dairy products, buy special drugs (bifidobacterin, linex, and others). But do not forget to consult with your doctor first.
Cut back on caffeine
Caffeine causes a sharp drop in blood sugar, which is why a cup of espresso is often served with a piece of chocolate. Skip the next coffee break by opting for herbal tea or smoothies.
Exercise promotes the production of endorphins, the hormone of joy. Going for a jog or a hike in the afternoon is the best alternative to another shot of sugar.