7 steps to eat less sweets

Experts are increasingly calling sugar a drug, and passion for it is an addiction. Sugar is associated with the production of so-called pleasure hormones – dopamine and serotonin. That’s why without sweets we quickly become moody and irritable, and a chocolate bar helps to see the world in pink.

Although many believe otherwise, sugar is not a vital element for the functioning of our body. To realize this is to take the first step in the fight against sugar addiction.

“Let’s say you ate sweet yogurt in the morning, a couple of caramels in the working afternoon, and after dinner you allowed yourself an eclair with tea. It would seem not so much. However, in terms of biochemistry, this amount of sugar should be enough for your body for the next two months, ”says nutritionist Raphael Gruman.

It’s time to stop and give up the sweet drug. 7 steps will help you with this.

1. Distinguish between good and bad sugar

The body really needs sugar, or rather carbohydrates, to produce energy. But it is better to get carbohydrates not from desserts, pastries and sweets, but from cereals and vegetables. Potatoes, carrots, pasta, rice and cereals contain complex carbohydrates that give a long feeling of satiety and a boost of energy not for 15-30 minutes, but for several hours. In addition, these products contain a lot of vitamins and fiber to improve digestion. In turn, sweets, fast food and lemonade are devoid of any benefit.

“But they favor the development of diabetes and obesity,” emphasizes Raphael Gruman. And nutritionist Florence Foucault adds: “It’s quite difficult to completely give up carbohydrates. Yes, this is not necessary if you do not have the task of significantly losing weight. Just replace fast carbs with slow ones. Instead of butter cookies, drink tea with whole grain biscuits, breakfast with buckwheat porridge, not buns.

2. Replace sugar with fats and protein

Complex carbohydrates are good. But it’s even better if your diet is dominated by fats and proteins. Fats make you feel full for a long time, and proteins stabilize blood glucose levels.

“The correct diet for the day looks like this: an omelet for breakfast, for lunch – meat with vegetables, and for dinner, a salad with fish or seafood,” says Florence Foucault. “Enjoy whole foods, not desserts and sugary snacks.” Try to plan the menu for the day and for the week. It is important to think about where and when you can eat. When you are full, there is no temptation to grab a quick muffin or chocolate bar.

3. Skip on sweeteners

Chemical sweeteners are harmful to health, and natural ones: honey, agave syrup, fructose – in fact, the same sugar.

“The main idea is to teach the body to do without the sweet taste,” says Rafael Gruman. – If you can’t do it abruptly, act more cunningly. Add fresh fruit, cinnamon, nutmeg and other spices to natural yogurt, cottage cheese or oatmeal. Even if you add a spoonful of jam, it will still be healthier than store-bought yogurt or instant sweet porridge. Manufacturers tend to use cheap food additives, and they add too much sugar to overpower the flavor.”

4. Read labels

Sauces, juices, smoothies, and even industrial salads almost always contain sugar.

If there is a coveted “sugar-free” mark on the package, a sweetener may be present in the product, which is sometimes even worse.

“Sugar can be hidden under the pseudonyms “glucose”, “fructose”, “lactose”, “dextrose”, “maltose”, “corn, rice and cane syrup”, “molasses,” warns Rafael Gruman. So carefully study the composition on the package. Better yet, give up semi-finished products, store cooking and pastries in order to cook on your own more often.

5. Don’t eat emotions

Sugar stimulates the production of pleasure hormones, which is why, in moments of stress, fatigue and anxiety, we experience an almost uncontrollable desire to eat something sweet. The good news is that there are ways to deal with emotions without the help of sugar.

“Warm milk, fruit and herbal teas help relieve tension and relax after a long day,” reminds Florence Foucault. “And water with lemon, rosemary and ginger invigorates like coffee.”

A romantic comedy, a massage session, or a favorite hobby will help you cope with blues and boredom. And by the way, physical activity also stimulates the production of endorphins. The main thing is the right attitude.

6. Sleep more

After just one night without sleep, you will feel more hungry than usual, which means you will be drawn to high-calorie foods rich in carbohydrates. Researchers at the University of Chicago Medical Center back in 2004 proved that after a lack of sleep, the likelihood of buying unhealthy products is higher. But after 7-9 hours of sleep, recharging the body is not required and it is easier to do without sweets.

7. Don’t tempt yourself

Do you keep a chocolate bar in your desktop drawer? We bought a cake to treat friends on the weekend, but, of course, no, no? Are you sure you can keep up?

“It’s easier to resist temptation when it’s not there,” recalls Rafael Gruman. So don’t buy sweets for friends or for a rainy day. For a snack, keep nuts or vegetables handy. And for guests, prepare a healthy treat without sugar, since the Internet is full of recipes for such desserts.