How to stop eating sweets
Health / / December 19, 2019
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Why do we love sweet
Sweets - a source of energy, and love for them to determine the nature. Ancestors of modern man had to run for a meal is not the nearest hypermarket. Hunting and gathering - business difficult and labor-intensive.
And the pleasure of eating - one of the mechanisms, which should make the body more actively search for food. Accordingly, the more calories in the product and the simpler split it into components, which are absorbed by the cells of the body, the more we like it.
How much can you eat sugar
The World Health Organization recommendsWHO urges countries to reduce the consumption of sugar in adults and children reduce sugar intake to 10% of the total energy value diet. WHO's claim that this will reduce the risk of obesity and tooth decay. Experts note that the reduction in sugar consumption up to 5% of the daily caloric bring additional health benefits.
Consequently, not very active thirty years man growth in 180 cm and weighing 70 kg is recommended that no more than 60 g sugar per day. Now, according to statistics, the average Russian consumes
Consumption of basic food products of the Russian Federation population 40 kg of sugar per year, which amounts to about 109 grams per day.How do I restrict myself in sweets
1. Add in the diet of complex carbohydrates
Sweets are rapidly cleaved in the body into simple sugars, forcing you to find new sources of energy. Portion of grains in the end, too, is transformed into simple sugars, but the process will be long, so you stay longer fed.
2. Reduce your sugar intake gradually
Instead of three cubes refined start throwing tea in two, then one. Do not reach for the second candy. Divide the pastry in half with a friend or the second half. The pleasure of sweetness you get, but eat half the sugar.
3. Make the consumption of sweet meaningful
Do not eat ice cream on the run, and sweets - the computer. So you're full of fun still do not get a portion eat sugar.
4. Discard the rituals associated with eating sweets
For example, afternoon tea with colleagues, cake buffet in the theater, and so on. Replace sweets absorption for something unrelated.
5. Do not reward yourself with sweets
This forms an unhealthy relationship. First, you complete an important project and buy a cake. Then you start eating cakes in moments of stress, because the sweet associate you with success and joy. Reward yourself with something inedible or delay moneyWho were going to spend on sweets, in the treasury.
6. Come up with a way to distract from cravings for sweets
For example, you can sit down 50 times or 10 to repeat the words of a foreign language. There is a possibility that after the physical or mental effort you will not be until the sugar.
7. Drink water instead of sugary drinks
The bank of cola contains 39 grams of sugar - more than half the daily value of the average man. And a glass of orange juice - '33
8. Start reading labels
Sugar is found in many products, where you do not expect to find it. This, for example, is about muesli, sugary cereals that do not require cooking, ketchup. Replace their counterparts without sugar.
9. Maintain a sense of satiety
Unless you are very hungry, it is easier to control what you eat.
10. Prepare desserts themselves
In this case, you can control their sweetness. Just put in the cake less sugar than stated in the recipe.
11. Take vitamins with chromium
some studiesEffects of Chromium Picolinate on Food Intake and Satiety We found that chromium picolinate may reduce the craving for carbohydrates. If you decide to try it, just in case, consult your physician.
Willpower and these guidelines will help you conquer cravings. Stick to the intended target, and your body will thank you!
see also
- What happens to you after giving up sugar →
- The problem servings: Why we eat too much →
- 20 ways to consume fewer calories without straining →