15 ways to cope with the dependence on sugar

You may not give more importance, depending on the sweet. It would seem, what's the problem? Sweet is available on every street corner, and get a new dose, if the mood begins to deteriorate, is not so difficult. but underestimated harm sweet still too naive: teeth deteriorate, the weight is more difficult to monitor, mood swings affect the relationship with others. About diabetes you think, too, we have heard.

On the other hand, most accustomed to sugar as something natural: from childhood adults give your child candy to keep him quiet, or simply smiled. There are the lucky ones, who thus remain indifferent to sweets. But many people, having grown up and got rid of parental restrictions, allow yourself as much candy as they can absorb.

No matter how strong your passion, do not put on a cross. There are several ways to safely reduce cravings for sweets.

1. Consume more protein with the first meal

Studies have shown that protein breakfast reduces sugar cravings throughout the day. Lean protein sources such as Greek yogurt, unsweetened peanut butter, eggs and low-fat cheese, contribute reduction in the amount of ghrelin - the hormone of hunger - and increase the number of pancreatic polypeptide, signaling saturation. These findings were confirmed by the University of Missouri: MRI has been shown that those who ate a protein breakfast, later experienced less sugar cravings. Even if in the morning you slice the throat does not climb, still give preference protein products at the first meal.

2. Never starve

Enthusiastic work and decided to postpone dinner? In vain. Missed meal - a sure way to start cravings and overeat the rest of the day. Stick pyatirazovoe supply circuit (three main meals and two snacks), which will maintain a stable blood glucose level. If possible, try more and keep balance of proteins, fats and carbohydrates to insulin levels and blood glucose levels are not jumped during the day. Then a sweet tooth will not pull.

3. Consider non-obvious sugar

Many seemingly harmless products actually contain a lot of sugar: ketchup, sauces, some seasoning. The only way to avoid such products - read the composition. Better not to refrain from such supplements. They are often a lot of harmful components, and in addition to sugar.

4. Develop a taste

In continuation of the previous point - following advice: develop your taste and learn to enjoy the food.

Chopped tomato with fresh basil leaves, drizzled with flax oil, lightly salted and perchonnoe avocado, cheese plate, in the end! Personally, I am delighted with these dishes. Although still three years ago, the first thing I thought when I wanted to eat - chocolate or ice cream. It is a matter of habit.

Experiment with spices: cinnamon, ginger, and suppress cravings. Rejoice your taste buds more sophisticated additives than mayonnaise and ketchup - take at least balsamic vinegar and try different vegetable oils. Think about whether or not coffee milk not sweet enough? Lactose is a reason otherwise known as milk sugar.

5. sleep more

A crucial role in cravings for sweets play hormones ghrelin, leptin and insulin. Bring them back to normal, and you will no longer fall into oblivion in the search for the cookies. At the same time, and with excess weight problems will be less. University of Chicago study showed that a few sleepless nights, enough to level Leptin fell by 18%, and ghrelin levels increased by one third - a total of craving for sweets increased almost half. In addition, sleep deprivation reduces your ability to resist temptation. Therefore, to curb dependence on sweets will help you sleep.

6. move actively

A sedentary lifestyle increases the appetite. On the other hand, physical activity improves mood and sugar. The next time you want to skhomyachit another cupcake, better do some simple exercises, or simply take a stroll.

7. Determine what's really bothering you

Craving for sweets is firmly connected with the emotional discomfort. Perhaps you are addicted to sweets during adolescence, when were not able to cope with the feeling of alienation or resentment. But now you have grown up! Find an outlet for negative emotions, and does not seize them with candy. Yes, it's not easy - change reflex that you have supported for years. But probably. The next time you're angry, and reach for the chocolate, stop for a moment, close your eyes, become aware of your feelings, focus on breath and relax. Now hold on the next portion of the sweet is a little easier.

8. Identify sweet trap

Examine your day and determine at what time and in what places you are most susceptible to the sweet temptation. Perhaps, in your office you have unlimited access to the cookies? Sorry. Read this article to colleagues and offer to replace the sweetness of fruit. Perhaps you can not refrain from buying chocolate bars at the supermarket after a hard day? Today resisted the temptation for the last time, but additionally buy a pack of nuts and put them in a bag. Tomorrow, before you enter the store, stay one's stomach.

9. Look for a healthy promotion

Instead of indulging sweets, it encourages a more valuable pleasure. Often there is a craving for sweets when you are bored or lonely. Make a list of awards that do not contain sugar, and keep it on hand in case of despondency. Think about what you could do for those 10-20 minutes while waiting for the next piece of cake at the coffee shop: listen to your favorite music, make a sketch, call a friend, scratching cat nap ...

The main rule - a reward should be non-food.

10. Avoid calcium deficiency

Some studies show that the craving for sweets may be due to a lack of calcium in the body. If you have seen his other symptoms (brittle hair and nails, tooth sensitivity, fatigue), propyl course of the preparation of the calcium in combination with vitamin D. And think about the weak points your diet which lead to an imbalance.

11. Capture what you eat

Studies have shown that keeping a food diary helps weight reduction, in particular reduction of the consumption of sweets. But we need to do it properly, namely to fix not what has already eaten, and what are going to eat. The easiest way to do this with a photo. It is not necessary to spread the result in Instagram. What is important is the process: as long as you choose the angle, you give yourself a few extra seconds to think about it, the best choice if you do dishes.

12. Relax with a cup of tea and a book

Not only is the sweet relief from stress is not the most useful, it is still not the most efficient. At the University of Sussex have discovered that it is much better tea relieves stress. Even more relaxing music. But the most effective way is to read! Therefore the habit of: feeling irritated - brew a cup of tea (preferably with chamomile) and read a book. Read - where the best way to forget about their problems than to chew.

13. Drink plenty of fluids

Dehydration is often mistaken for hunger or craving for sweets. Fatigue, restlessness, decreased concentration and even capricious mood may be due to lack of water in the body. I reached for a chocolate? Put it on 15 minutes and drink a glass of water first.

14. Arrange aromatherapy

Yourself calm down and deal with the strong emotions can help pleasant smells. Instead of reflexively reach for sweets, inhale the fragrance of lavender, orange and cardamom. These smells will help to relax and switch attention to the olfactory organs. At the same time you can develop a new reflex that leads to peace.

15. Savor life

Take a moment to think about your schedule. Is there enough in it things that really please you? The more in your life healthy sources of joy, the less you're willing to sweet. Learn to enjoy the moment, whether it's dinner with the family or a walk from work to home. Smile more often and feel the sweetness of each moment of his life. Then the craving for sweets she will be less.