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Most of the experts on healthy lifestyle and weight loss suggest to minimize the consumption of sugar and industrial sweets. So, why in fact it is better to give up sweets? Than you can replace pastries, 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
- About the dangers of sweets to shape things, but sugar-containing products are not only deposited on the abdomen and thighs, but causes significant harm to the body. So, why is it better to give up sweets or to minimize its consumption:
- The main harm for losing weight is that sweet triggers weight gain and even obesity. Industrial sweets contain a lot of fat and simple carbohydrates, which go into the construction of fatty tissues.
- Sweets are high calorie products, for example, 100 g of cake or chocolate contains 400-500 calories. This is the energy value of a full meal, but if a side dish and meat you satisfy your hunger for a few hours, the dessert for a long time can not eat.
- Sugar cause high levels of glucose in the blood and make hard the pancreas to produce insulin. Therefore, frequent consumption of sweets may lead to diabetes mellitus.
- Hence another harm from the sweet: a short saturation. After 1-2 hours after eating chocolates or cookies, your appetite will again make themselves felt.
- Consumption of large amount of sweets leads to the reproduction of pathogenic bacteria in the gastrointestinal tract and disruption of the intestinal microflora. Sugar increases the likelihood of ulcerative colitis and may even cause cancer of the intestine.
- The deterioration of the skin is still another harmful sweets. First, the violation of the intestinal microflora affects the quality of the skin, causing rashes on the face, back, neck and chest. Second, the sugar accelerates the aging of cells and contributes to wrinkles. This is another good reason to give up sweets.
- Sweets cause serious damage to the teeth. Sugar feeds bacteria, and causes destruction of tooth enamel, causes cavities and gum disease – periodontal disease. Particularly damaging to your teeth caramel, chocolate, toffee and other toffees.
- From industrial sweets, the body receives no nutrients and vitamins. It’s empty calories that don’t provide your body with anything useful, except of energy for 1-1,5 hours.
- The negative impact of sugar on the cardiovascular system is another reason to give up sweets. The presence in blood of excessive amounts of glucose weakens the walls of blood vessels. In addition, frequent consumption of sweets increases the level of cholesterol.
- In industrial sweets in addition to sugar, add various chemical additives: flavor enhancers, flavors and dyes that have unpredictable effects on the human body, ranging from allergic reactions to showing cancer cells.
If sweets have such a negative effect on the body, why are they so popular? First, the sugar-containing products is a fast carbohydrates, which means they are instantly absorbed into the blood and give nourishment and energy. This is especially true in the modern rhythm of life, when a full meal is not always enough time.
Second, sweets are addictive, so they are very advantageous for production. People are easily hooked on chocolate, candy bars, cookies, cakes and candy, buying them more and more. Because this dependence is so hard to give up sweets.
10 tips to give up sweets
But if you do decide to embark on “sugar-free” way, it may help you a number of tips on how to give up sweets.
- Often dependence on sweet lies in an unbalanced diet. If you during the day very much nedobirayut calories, the body requires you fast fuel to get energy. And sweets perfect sense. Therefore, in the process of giving up the sweets, avoid low-calorie and low-carb diets.
- A very common reason for the constant desire for sweets is inadequate intake of complex carbohydrates. The main source of complex carbohydrates are cereals, which preferably there are at Breakfast and lunch. Also complex carbohydrates are in bean products, vegetables, whole wheat bread, fruit. Many dieters decide to completely abandon the consumption of carbohydrates to achieve quick results. But it’s wrong! The diet should be balanced from the perspective of PFC.
- Always keep on hand fruit should be washed, brushed, and to be in easy reach. Try to take them with you to work, study or even an ordinary walk, it will help pass by the store without wanting to buy a candy bar.
- Another tip on how to give up sweets just to stop to buy them. Better not to test your will power and keep a home of candies and chocolates in the hope that today you will refrain from their excessive consumption. Of the last Council follows another: never go to purchase the products being hungry. You are much more likely to abandon the sweet and go past bright “dessert” shelves, if you are well fed.
- When you absolutely want sweet, try to eat a mint, gum or brush your teeth. This will help to kill the taste buds and forget about the dessert.
- If you seize a sweet negative emotions and disorders, try to come up with another “psychological anchor.” It could be music, book, film, communication with nice person, training. Autocyte your body from sugar as a cure for a bad mood.
- If you endlessly gives candy to relatives or colleagues, refer to the prohibition of doctors from the consumption of sweets. Usually in such situations, people try not to offer the forbidden foods.
- Use natural sweeteners instead of sugar. Better look for natural sweeteners (stevia, fructose) and do not abuse them beyond measure.
- If you find it difficult to give up sweets, give yourself 2 weeks by gradually reducing sugar in the diet. Reduce the number of spoons of sugar in coffee and tea, reduce portions of cakes, eat the most sweet biscuits, replace the white and milk chocolate to dark, etc.
- Exercise. Training contribute to the production of happiness hormones, which means you don’t have to seek solace in sweets.
Many argue that you can’t live without sweets, but most didn’t even try to refuse them. The habit is formed for a long time, so it is impossible to abandon the sweet and get rid of the addiction for 1 day. Give yourself a time limit – e.g. 30 days without an industrial sweets. Just argue with yourself that you can. A month is not such a long time, but after that time you will understand that life without the sweet possible.
Of course, the first time will be hard, and you’ll even feel a little “breaking” on your favorite sweets. It’s totally natural. But if their absence to compensate for the other products, you will be much easier to give up sweets. Even for 1 month without industrial sweets you change your taste habits, improve the shape and create a strong Foundation for good health and longevity.
What to replace the sweet?
But if the fruit does not inspire you and give up sweets very hard to offer you the most gentle products to replace high-calorie pastries and cakes.
Dried fruits
Dried fruits retain all useful properties of fruit. In fact, this 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 value of 100 g: 250-280 calories.
Honey
Honey contains a lot of iron and calcium. Antibacterial and anti-inflammatory effect, strengthens immunity, improves digestion. However, be careful, honey is a very allergenic product.
- Caloric value of 100 g: 300 kcal.
Marmalade
Jujube is mostly made of pectin, which lowers cholesterol, rids the body of toxic substances, restores carbohydrate and lipid metabolism. If the basis for marmalade lay agar-agar, with its help you normalize the functioning of the liver and get the required dose of iodine for proper thyroid function.
- Caloric value in 100g: 250 kcal.
Marshmallows
Marshmallow contains large amounts of iron, phosphorus and other components, it is useful for nails, hair and blood vessels. Useful properties of marshmallow will differ depending on the components of this product.
- Caloric value of 100 g: 300 kcal
Candy
Candy improves digestion, cleanses the intestines from toxins and strengthens peristalsis. In addition, candy slows down the absorption and digestion of cholesterol while protecting the cardiovascular system of the body.
- Caloric value of 100 g: 310 kcal
Attention! Check the calorie content on the packaging of the product, the figures are approximate and may vary depending on the specific recipe.
How to minimize the damage from the sweet
If you do not plan to refuse from sweets, but want to minimize the harm from its use, we recommend that you use the following tips:
- Replace desserts with a full Breakfast, lunch or dinner. It will not give you any long saturation or optimum rate of nutrients. In addition, so you are guaranteed to eat sweet more than normal.
- Want to lose weight without giving up sweets? It is easy to do. Just eat within the daily value caloric deficit of 10-20%. In this figure you can enter the products that you wish. There is even your favorite candy.
- It is better to eat sweet in the morning till 11-12 o’clock. First, morning fast the carbohydrates in a safe for the figure. Secondly, if you eat your favorite sweetness in the morning, will not feel such a strong sugar cravings throughout the day.
- For good bowel eat large amounts of fiber. One of the leaders in fiber content are bran.
- If you care about your teeth but don’t want to give up sweets, be sure after it has been consumed, brush your teeth or rinse your mouth.
- Eat balanced throughout the day, not fast and not kwasnycia. Use as a dessert fruit, dried fruit, marshmallows, jellies, candy.
- If you are preparing a dessert at home, try to add less sugar than in the recipe, each time reducing the amount. Give preference to cheese casseroles and various desserts.
- Do not drink sweet drinks. Drinks wash away the sweetness with the taste buds and we eat dessert more than.
Completely give up sweets, not everyone can, but to minimize sugar intake able. Analyze your diet, avoid harmful foods and try to fill your diet with nutritious dishes with a rich content of vitamins.
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