Refusing sugar and sweets is a simple method of getting rid of addiction

Refusing sugar and sweets is a simple method -Health Fearless

Sweet and, in particular, sugar is new nicotine and one of the proven ways to escape from stress. However, the improvement in mood from the eaten cake will quickly change to a drop in blood glucose, blurred consciousness, and a feeling of remorse for the extra calories.

Complete rejection of sugar is a measure recommended by nutritionists not only for those who suffer from diabetes (or on the way to it) but also one of the foundations of proper nutrition. It is important to remember that you will have to give up everything sweet as well - the sugar in it acts as an ingredient.

How to give up sweets?

Refusing sugar for weight loss is quite feasible despite the fact that scientific studies show that sweets cause a fairly strong dependence. A person gets used to sugar not only physically (the natural taste of products begins to seem too fresh to him) ¹, but also psychologically (there is a habit of seizing problems with sweets, chocolate, and other sweets).

At the same time, excessive consumption of sweets and starchy foods not only harms the figure and leads to weight gain, but also disrupts the normal functioning of the metabolism. The chance of developing diabetes, obesity, and other diseases is increasing. 

More article

Everything (absolutely everything) you have to know to start meditating

In fact, a complete rejection of sugar (at least from fast carbohydrates in their pure form) is the first step towards a healthy lifestyle and proper nutrition.

Fortunately, stopping eating sweets is not as difficult as it seems. Only the first days will be difficult, after which your metabolism will begin to gradually rebuild, and the craving for sugar and flour will decrease significantly. 

The plus will also, be that reducing carbohydrates (or even switching to a carbohydrate-free diet ) will definitely be useful for losing weight - just like regular training for burning fat.

 What is harmful sugar and sweet:

• increases the risk of insulin resistance
• leads to weight gain
• creates chronic hunger
• worsens the intestinal microflora

Why do you want sweets?

The love of sugar is inherent in humans at the genetic level - children love sweets because of its high-calorie content, and in adults, it often acts as an encouragement to drown out depression. 

However, the problem is not only in high calories. A spoon of sugar in tea contains only 20-25 kcal - however, such tea can cause a feeling of hunger, forcing you to look for a snack. The harm of sugar is that first, it has a high glycemic index.

 At first, it sharply increases the level of glucose in the blood, but then this level decreases - while the symptoms of low glucose levels are similar to a feeling of hunger. If you try to “freeze the worm” with another biscuit or other flour product, then the glucose level will rise first and then lower, bringing even more hunger.

Products that quickly increase glucose levels:

• Sugar in any form (including honey)
• Desserts, Chocolate, Candies
• Flour and Baking
• White rice
• Fruit juices
• Sweet Carbonated Drinks

Refusal of sweets: instruction

It’s important to understand that giving up sweets is a gradual process. Studies suggest that it will take about 3-4 weeks to combat the acute phase of addiction. 

After this time, you will begin to look at sugar calmly, allowing yourself sweets and flour from time to time, but without breaking into overeating. It will also be beneficial that you are likely to be able to lower your body weight by optimizing your metabolism.

Instructions on how to completely abandon sugar and sweets:  

1. Develop a plan for giving up sweets

• Remember that it is impossible to change long-term eating habits in a few days - in order to give up sugar, you will need at least several weeks. At the same time, it is necessary to move towards the goal steadily, every day reducing the number of sweets consumed, and not trying to give up sugar at once and forever.

2. Don't look for sweet emotional support

• Despite the fact that sweets really enhance the mood, the achieved effect lasts just a few minutes - you definitely do not need to jam problems with sweets. Instead, engage in physical activity (even if cleaning the apartment) - this will overcome sugar cravings and improve metabolism.

3. Learn to recognize hunger

• In most cases, we feel hunger not at all when we are really hungry - more often than not, we just want to occupy ourselves with something. If you feel like eating something, instead of sugar or sweet foods, opt for nutritious nuts or even a small piece of cheese.

4. Avoid sugary drinks.

• Refuse sweet sodas and juices (even freshly squeezed juice contains a large number of fast carbohydrates), stop adding a few teaspoons of sugar to tea and coffee. If you can’t drink black tea without a sweet taste, drink it with a drop of honey or switch to herbal teas.

5. Eat More Fiber

• Dietary fiber and fiber foods not only help regulate blood sugar but also provide long-term satiety. Instead of baking from white flour, opt for whole grains, and also eat more oatmeal and other cereals.

6. Get rid of sweets

• Gradually get rid of stocks of sweet, starchy foods, and also stop buying new snacks. Do not keep sweets, chocolates, and cookies on hand in the kitchen or near the workplace. Remember that dried fruits are not at all a “safe” sweet substitute and contain a large number of carbohydrates.

7. Learn to define “hidden sugar”

• Pay attention to the composition of the products (many contain sugar), and also study its synonyms - manufacturers are often misled by making the mark “sugar-free” but using related substances. Fructose, glucose syrup, glucose, maltodextrin, dextrose, sucrose, agave syrup, honey - all this is sugar.

"I can’t refuse sweet ..."

Typical consequences of a sharp rejection of sugar are poor mood and a feeling of clouded consciousness. If in the first days it seems to you that all your thoughts are exclusively about sweets, you cannot concentrate and there is fog in your head - then everything is fine and your body is recovering. He just needs to get used to low blood sugar.

In the first stages of refusing to use sweet and starchy foods, the use of sugar substitutes of the latest generation (stevia and sucralose) is allowed. However, it is important not only to replace sugar itself with its non-calorie counterparts but to completely redefine your eating habits. Studies suggest that sweeteners can negatively affect metabolism, reminding the brain how sweet a sweet taste can be.

Similar article

10 Reasons Why Too Much Sugar Is Bad for You

Refusing Sugar - Health Implications

Contrary to the popular myth, the human brain does not need sugar and fast carbohydrates for its work - the body is able to synthesize glucose from complex carbohydrates (for example, buckwheat and other cereals). In other words, sugar and sweets can really be completely abandoned without harming one's health. The main positive consequence will be an improvement in well-being and a decrease in body weight.

The main health benefit in the rejection of fast carbohydrates (that is, sugar, sweets, and starchy foods) is that after a week you will learn to distinguish between real hunger and a "false" feeling caused by sudden changes in blood glucose. In fact, you will start eating less, without experiencing any discomfort associated with dieting or calorie restriction.

Is it possible to completely abandon sugar?

Since it is practically impossible to completely abandon food products, in one form or another, containing sugar or other fast carbohydrates, it is better to learn to be as calm as possible about their periodic use in adequate quantities. The psychology of giving up sweets is that it is important to learn to see in it not so much a source of pleasure, but rather a “moderately dangerous poison”.

It is also important to understand that sugar-free sweets are goodies, often even more harmful than sugar itself. The exclusion of sugar from the recipe does not make the product useful. There are studies showing that the use of aspartame sweetener provokes people to overeat (the brain understands that it receives sweets, but does not receive energy - after which it also requires calories, increasing hunger).

How to refuse sweets?

If you’re ready to tell yourself “I can’t refuse sweets,” take a hot shower, do some cleaning, or go for a walk. If you can’t switch your attention, eat 1-2 dried fruits with tea or coffee without sugar. Nuts will also help overcome the feeling of hunger and desperate craving for starchy foods. The main thing is to stand firmly on your desire to give up sweets and not break into a little candy.

The ideal solution is physical activity - for example, a 20-minute run at an easy pace that literally brings you back to life. It is also important that cardio is not only the best way to return insulin to normal but also a way to combat excess weight. In the end, only a combination of refusing sweets with regular sports will help you lose weight.

Conclusion

Refusing sugar, sweet and starchy food is a gradual process of combating addiction, as a result of which you must, first of all, change your attitude to sweets to be as indifferent as possible. Indeed, in fact, it is not so much sugar itself that is harmful as its regular consumption (even in small quantities) and “jamming” with sweets of various emotional problems.