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How to deal with sweet addiction. How to get rid of addiction to sweet and starchy foods

Summer and season are coming soon open clothes, which means it’s time to take care of your figure. First of all, you need to start with proper nutrition. But if you like to eat candy and chocolate, eat a big piece of cake at someone's birthday, can't do without a couple of toasts for breakfast, and after dinner at a restaurant you order dessert - it's time to change that. But it’s not so easy to give up your favorite sweets that you eat every day. Over time, the body gets used to sweets and starchy foods, and cravings may appear. But don’t worry, you will learn how to get rid of sugar cravings in 5 minutes by reading this article.

Why are sweets and flour products harmful?

Let's talk a little about how confectionery and bakery products. They can be visualized as a coin, but as we all know, a coin always has two sides...

The first side is how beautiful the product looks, has a pleasant smell and good taste. The second side is what is hidden under the label. Any sweets and baked goods have a bad effect on the body and have a bad effect on the figure. Why is everything happening like this?

This is because confectionery and baked goods are fast carbohydrates. Unlike complex carbohydrates, after consumption they are immediately stored in subcutaneous fat. The only sweets that have a positive effect on the body are natural honey and dark chocolate. Regular consumption of foods that contain a lot of sugar can cause addiction.

How to get rid of sweet cravings quickly?

Different sweet products are harmful in their own way. Cakes, buns, cookies are prepared on the basis of margarine and other fats, which are harmful and without sugar. Chocolate bars actually contain a minimal amount of chocolate. The lion's share of their content is the same sugar. Candy and chewing gum are “killers” of teeth: they destroy enamel and contribute to the development of caries.

Chocolate bars sold in a pharmacy or store sports nutrition. They have low percentage sugar content and low calorie content.
Use a sugar substitute or gradually reduce the amount when drinking coffee and tea.
Instead of sweets and starchy foods, eat more fruits, which are not only tasty, but also very healthy.
You can use honey as a dessert! It is rich in vitamins and harmless as it is produced organically. One spoon of honey fills the body with healthy carbohydrates and energy reserves for the coming hours.

What causes cravings for sweets and starchy foods?

Cravings for sweets and starchy foods are caused by the body's need for carbohydrates. Our eyes do not distinguish complex from simple ones. Only when they enter the stomach does the body decide where to go next. If carbohydrates are complex, then they take a long time to break down and are slowly absorbed and saturate us with energy throughout the day, and if carbohydrates are simple, then they immediately turn into subcutaneous fat. Therefore, it is better to replace the pie or candy with a banana, thereby satisfying the need for sweets.

Often addiction is caused by foods that contain fast carbohydrates. How does this happen? A person gets used to sweet and tasty things, and the body demands more and more portions of this poison. Without receiving the usual amount of carbohydrates, a person becomes irritable, sad or apathetic. A new portion of dessert gives the body energy, strength returns, and good mood returns. This is how an ordinary habit turns into an addiction.

Refusal of sweets and starchy foods according to Dr. Virgin’s method

Let's consider the method of the famous nutritionist - Dr. Virgin. Let's find out how to get rid of cravings for sweets and starchy foods. Reviews confirm that this technique works flawlessly.

At the first stage, we will not give up sweets and starchy foods completely. We will only reduce the amount we consume harmful substances by replacing products with ones that contain less sugar. For example: instead of sugar we will eat honey, instead of sweets - berries, instead of cakes with a large number cream - biscuits without cream, etc. At this stage, which lasts 2 weeks, you are allowed to eat desserts, but in small quantities.

The next step is to reduce your fructose intake.

Dr. Virgin believes that at this stage the body switches from producing energy from sugar to producing energy from fat. Soon you won't have to wonder how to get rid of sugar cravings while dieting.

At the second stage, which lasts for 3 weeks, we will need to minimize not only the consumption of table sugar, but also its natural analogues. The main task is to manipulate taste buds. We need them to get used to eating minimal amounts of sugar. At this stage, fruits should be excluded from the diet, as they - main source fructose.

Let's try sugar again

How to get rid of cravings for sweets using Dr. Virgin's method? To do this, let's move on to the next stage, at which we must check our body. Start eating sweets again. If you did everything according to plan, then eating sweets will not be as pleasant as before. By this stage your taste buds have to get used to minimum quantity sugar, and if you put 3 pieces of refined sugar into tea, you should feel cloying, because you are already accustomed to one piece. We check how the body has rebuilt itself to produce energy from fats. To do this, we eat any dessert: chocolate, sweets, cakes, cream cake, pastries... If after eating them there is discomfort - heartburn, belching, bloating, then the restructuring is going according to plan, and soon the craving for sweets will disappear altogether.

You are allowed to experiment for up to 3 days.

Consolidation

At the last stage, you must resort to the first step, that is, return foods with medium sugar content to your diet. You can afford yourself again Not large number sweets, but your body will no longer feel an urgent need for sugar. By going through these steps several times in a cycle, you will be able to stop eating sugar forever or reduce your cravings for it to a minimum so as not to harm your body.

10 reasons to give up sweets

In addition to sugar, industrial sweets contain various chemical additives to improve taste, as well as flavors and dyes that can cause allergies in humans or provoke the development of various gastrointestinal diseases.
Sugar makes things worse cardiovascular system, which makes you weak.
Sweets increase cholesterol levels.
The body will not receive any beneficial substances from sweets (fast carbohydrates).
Sweets can harm your teeth and increase the chance of tooth decay.
An increased amount of sugar in the body worsens appearance skin.
You can’t get enough of sweets for a long time; after a couple of hours, the body will again require food.
Sugar can cause increased level glucose in the blood and will cause the pancreas to produce insulin in excess of normal, which threatens the development of diabetes mellitus second type.
Sweets are high in calories. After eating a small amount confectionery or baking, you will consume a large amount of calories, and as a result you will become obese.
Without your usual dose of sweets, you will feel irritated and unsatisfied.

Here are some more tips on how to get rid of cravings for sweets (there are reviews on this):

When you exercise, your body produces the happiness hormone, and you won’t need to look for it in chocolate and other confectionery and baked goods.
If you still miss something sweet, you can eat a spoonful of honey. It is harmless and is a good alternative to any dessert.
Give up sugar gradually, for example, if you put 4 tablespoons of sugar in your tea, then gradually reduce the amount. After a while, you will drink tea without sugar and realize that it is just as tasty.
Instead of sweets, eat more fruits and berries.
Just stop buying sweets and you won't be tempted.
When you crave something sweet, replace it with healthy foods.
Find yourself an incentive. Imagine what a beautiful figure you will have after losing weight. Imagine how good you will feel without eating flour and sweets.
Drink more water. Water improves metabolism.
Use sweeteners.
Set realistic goals, that is, don't try to get rid of sugar cravings in one day, understand that it will take time.

These tips will tell you how to get rid of sugar cravings.

Medication method

How to get rid of cravings for sweets? A drug that will help with this is called Tryptophan. You can also buy medications "Glutamine" and "Chromium Picolinate" in pharmacies. Taking them according to the instructions will help you get rid of the desire to eat something sweet.

How to get rid of sugar cravings in 21 days

Another common way to eliminate cravings for confectionery and baked goods is to give up desserts for 21 days. Twenty-one days or three weeks is the period during which a person can get rid of any habit. There is a chance that your overindulgence in sugary foods is a normal habit, and it will go away after three weeks. You need to set a goal and eliminate all sweets and starchy foods from your diet for 21 days. After a given period of time, you will notice that the craving for sweets has disappeared. You can also notice positive changes in the body during this period. Part subcutaneous fat will disappear, your figure will become slimmer, and your health will improve.

How to change eating habits?

Changing your eating habits can be a great way to lose weight. To do this, you don’t need to go on strict diets and torment your body with fasting. How to eat healthy and healthy:

Don't eat in front of the TV. While watching TV, you become distracted and may eat much more than you should.
Use smaller utensils and get used to putting less food on your plate.
Drink 30 minutes before meals to improve digestion.
Do not drink while eating, as it is harmful.
Drink 2 liters of water a day, this is the amount of water that will maintain the body at an optimal level and improve metabolism.
Walk after eating, so you can immediately burn some calories and enrich your body with oxygen.
Don't eat 4 hours before bedtime.
70% of the food consumed should be eaten in the first half of the day, the remaining 30% in the second.
Also, all foods that contain carbohydrates should be eaten at the beginning of the day and gradually reduce foods containing them throughout the day.

Now you know how to get rid of sugar cravings and change your eating habits. Within a few weeks after giving up desserts, you will see positive changes: the condition of your skin will improve, lightness will appear, heartburn will disappear, and digestion will improve.

Practical psychologists in their work often have to face the problem food addiction at the client's. People who have become hostages of receiving food do not know how to give up sweets and starchy foods. positive emotions from eating delicious foods.

Sweets and baked goods are at the same time beautiful, tasty, associated with warmth, comfort and coziness, and besides, they also bring a lot of joy and delicacy. Well, how can you resist and not eat a piece of a beautiful and pleasantly smelling cake or pie?!

The problem of addiction to sweets and starchy foods is widespread and for many insoluble.

What determines the need for sweets and starchy foods? The fact is that such products contain carbohydrates– the main source of energy in human body. When 1 gram of carbohydrates is burned, 4 kcal of energy is released. It is impossible to completely eliminate sweets and starchy foods; without these products you simply cannot survive.

Health problems begin when a person eats too many carbohydrates. Particularly dangerous simple carbohydrates . They, unlike complex carbohydrates, are absorbed quickly and easily, which is why they are also called fast. But if you eat too many of them, then after some of them are used up for energy, some are stored as glycogen for muscle work, and the rest are stored as fat.

obesity,
diabetes mellitus,
dental caries,
atherosclerosis,
skin diseases,
decreased immunity,
cardiovascular diseases.

The problem is that it is very easy to eat more carbohydrates than you should! After eating one piece of chocolate, it is difficult to get enough of it; now the entire bar has already been eaten, and your hunger is still not satisfied; on the contrary, your appetite has increased even more.

The rate of carbohydrate consumption varies depending on the physical activity and lifestyle of a person from 300 to 500 grams per day (1,200 – 2,000 kcal). A bar of milk chocolate contains approximately 25.4 g of carbohydrates, that is, 547 kcal, which is about a third of the daily requirement!

Only the need to work hard can justify eating simple carbohydrates. For example, if you eat a piece of cake and then go and “work it out” in the gym, fat is unlikely to be deposited, since all the energy will be used up.

Simple carbohydrates contained in sugar and, accordingly, in all sugar-containing products, in honey, jam, cakes, cookies and all other confectionery products, in carbonated sweet drinks, white bread, white rice, sweet fruits and vegetables.

More often addiction It is caused by foods containing fast carbohydrates - sweet and starchy treats. They become a real “drug” because the sugar they contain stimulates the production of happiness hormones – endorphins.

The body begins to demand a tasty “dose” and suffers if it is not there. A person accustomed to receiving a boost of energy and good mood When eating a chocolate bar, she will get angry, nervous and lash out at loved ones if suddenly her favorite sweet is not at hand. This is how a habit turns into an addiction.

It is better to replenish the body’s energy reserves not with simple, but complex carbohydrates. Only complex carbohydrates. They break down slowly and are practically not stored in body fat, unless, of course, you overeat them. But even if you overeat such foods, the harm to your health and figure will be much less than from simple carbohydrates.

Complex carbohydrates are found in beans, vegetables (tomatoes, carrots, cabbage, etc.), oatmeal, buckwheat, potatoes, wholemeal bread and other products.

Causes of food addiction

Overcoming cravings for sweets and flour is more difficult for some people, easier for others. Some people eat as much candy and sandwiches as they want and remain thin, while plump people, even following a strict diet, cannot lose weight. It all depends on the reasons that caused the addiction and the characteristics of the human body.

There is an opinion that the key to the success of any diet is willpower, and the main problem of people with overweight- immoderation in eating. This is true, but only partly.

The point is that reason excessive addiction to sweets and starchy foods can become:

metabolic disorders;
lack of chromium, magnesium, calcium and others important microelements, maintaining blood glucose levels;
hormonal disorders (eg, insulin resistance);
hereditary predisposition to addiction to sweets;
consequences of concussion, hypotension, osteochondrosis (due to insufficient blood supply to the brain there is not enough glucose).

A signal that a sweet tooth is based on health problems may be the fact that a piece of candy or a bun becomes "tablet" from a physical illness, such as a headache.

A person begins to feel better after eating a sweet product due to the fact that the simple carbohydrates contained in it are very quickly broken down into glucose and delivered as an emergency energy boost to the body.

It becomes clear that to eliminate the physiological reasons for the love of sweets, willpower alone will not be enough; the help of a doctor will be required.

To the number psychological reasons Sweet addictions include:

the habit formed in childhood of receiving sweets as encouragement and reward for work;
the habit of “eating” negative emotions: sadness, anxiety, fear, self-doubt;
the habit of “eating” stress, failures, troubles at work and at home, conflicts and simply a bad mood;
the “forbidden fruit” effect - what is forbidden is what you want most.

Dependency mechanism from sweets and starchy foods is based on the habit of treating tasty food as a source of joy, happiness and pleasure, and not as food. Yes, indeed, sweetness can lift your spirits, give you optimism and self-confidence, due to the fact that it stimulates the production of happiness hormones, but this is a temporary and short-term measure.

A cake or bun will not solve the problem; the food will be eaten (and most likely over permissible norm), A psychological problem will remain unresolved.

Nutritionists allow the consumption of simple carbohydrates, but in very small quantities, approximately 5% of the total amount of carbohydrates consumed. It is not forbidden to treat yourself to a spoonful of honey or a slice of dark dark chocolate once a day, the main thing is to know when to stop.

How to get rid of cravings for sweets and starchy foods

If the problem of food addiction lies only in psychological reasons, you can overcome it yourself. Of course, you will have to have patience and willpower. The most difficult thing is to start, the further you go, the easier it is to give up sweets and starchy foods, to the point of complete indifference to such products.

The following will help you cope with your addiction to sweets and starchy foods: recommendations:

Change your attitude towards food. People need food to maintain the vitality of the body and nothing more. The fact that it helps to cope with stress, cheer up, and give self-confidence is only a temporary illusion.

When eating, you need to think about food, not about problems. Many people talk at the table or watch TV. These habits also lead to overeating.

You can also use more radical methods: start treating junk food as poison or something unpleasant. If you take an interest in the peculiarities of the production of confectionery products and their composition, it will not be so difficult to change your attitude towards such products.

communication with positive people,
play, including with children and animals,
doing what you love, hobbies, creativity,
reading an exciting book,
playing sports, any other physical activity,
hugs, kisses, lovemaking, etc.

The main thing is that the new “drug” does not become as excessive and harmful as the previous one. You can become addicted to anything that brings you pleasure. In this regard, a workaholic who loves his job is no different from a lover of sweets. The difference is that from the first dependency more benefits, than problems, and from the second - nothing but problems.

Healthy sleep. One more thing important condition that allows you to successfully get rid of addiction. Lack of sleep encourages you to eat more sweets and starchy foods so that you have enough energy for the whole working day.

If you can’t get rid of food addiction on your own, a psychologist can help. Today, the most popular direction in psychology that helps solve the problem of overeating is neurolinguistic programming (NLP).

Read about overcoming food addiction:

Jacob Teitelbaum, Krystle Fiedler “No Sugar. A scientifically proven and proven program to eliminate sugar from your diet.”
Oleg Freidman “Your freedom! How to get rid of addiction and find the way to yourself”
Tatyana Trofimenko “How to overcome any addiction? Healing with information”
Frank B. Minearth “The Drug Called Food”
Giorgio Nardone “Captive of food. Vomiting, anorexia, bulimia. Short-term therapy for eating disorders”
Irina Lopatukhina “ProFood Slave. Psychology of Slimness” and “Slaves to Food? Slave revolt!”
Marion Woodman

You may not give of great importance addiction to sweets. It would seem, what is the problem? Sweets are available on every corner, and get new dose, if the mood begins to deteriorate, it’s not so difficult. But it is still too naive to underestimate: teeth deteriorate, it is more difficult to monitor your weight, mood swings affect relationships with others. I think you've also heard about diabetes.

On the other hand, most people are accustomed to sugar as something natural: from childhood, adults give their children candy to calm them down or just smile. There are lucky people who remain indifferent to sweets. But many, having grown older and gotten rid of parental restrictions, allow themselves as many sweets as they can absorb.

No matter how strong your addiction is, don't give up on yourself. There are several ways to painlessly reduce sugar cravings.

1. Consume more protein with your first meal

Research has shown that a protein-rich breakfast reduces sugar cravings throughout the day. Lean sources of protein such as Greek yogurt, unsweetened peanut butter, eggs and low-fat cheese, help reduce the amount of ghrelin - the hunger hormone - and increase the amount of pancreatic polypeptide, which signals satiety. These findings were confirmed at the University of Missouri: using MRI, it was shown that those who ate a protein breakfast later experienced less cravings for sweets. Even if a piece doesn’t fit into your throat in the morning, still give preference to protein foods at your first meal.

2. Never go hungry

Get caught up in work and decide to put off lunch? In vain. Missed meals - the right way trigger sugar cravings and overeat for the rest of the day. Stick to a five-a-day meal plan (three main meals and two snacks) that will keep your blood glucose levels stable. If possible, also try to maintain a balance of proteins, fats and carbohydrates so that insulin and blood glucose levels do not fluctuate throughout the day. Then you won’t be craving sweets either.

3. Consider the unobvious sugars

Many seemingly harmless products actually contain a lot of sugar: ketchup, sauces, some seasonings. The only way to avoid such products is to read the ingredients. It is better to abstain from such food additives altogether. They often contain many harmful components besides sugar.

4. Develop your taste

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

svariophoto/Depositphotos.com

Sliced tomato with fresh basil leaves, drizzled linseed oil, lightly salted and peppered avocado, cheese plate, after all! Personally, I am delighted with such dishes. Although just three years ago, the first thing I thought about when I wanted to eat was chocolate or ice cream. It's a matter of habit.

Experiment with spices: cinnamon and ginger suppress sweet cravings. Delight your taste buds with more sophisticated additions than mayonnaise and ketchup - take at least balsamic vinegar and try different ones vegetable oils. Think about it: Is milk really not sweet enough? Lactose is not called milk sugar for nothing.

5. Get more sleep

The hormones ghrelin, leptin and insulin play a decisive role in cravings for sweets. Bring them back to normal, and you will stop falling into unconsciousness in search of a cookie. At the same time, there will be fewer problems with excess weight. Research from the University of Chicago showed that a few sleepless nights are enough for leptin levels to drop by 18% and ghrelin levels to increase by a third - resulting in cravings for sweets increasing by almost one and a half times. In addition, sleep deprivation reduces your ability to resist temptation. Therefore, sleep will help you in the fight against sweets addiction.

6. Move more actively

A sedentary lifestyle increases appetite. On the other side, physical activity and without sugar it improves your mood. Next time you want to make another cupcake, do some simple exercises or just take a walk.

7. Identify what's really bothering you

Cravings for sweets are strongly associated with emotional discomfort. You may have a sweet tooth in adolescence when they were unable to cope with feelings of alienation or resentment. But now you have already matured! Find a way out negative emotions, and don’t fill them with candy. Yes, it is not easy to change a reflex that you have maintained for years. But it's possible. The next time you're irritated and reach for a chocolate bar, stop for a moment, close your eyes, become aware of your sensations, focus on and relax. Now it will be a little easier to resist another portion of sweets.

8. Identify sweet traps

Analyze your day and determine what times and places you are most susceptible to sweet temptations. Perhaps your office has unlimited access to cookies? Sorry. Read this article to your colleagues and suggest replacing sweets with fruits. Perhaps you can't resist buying chocolate bars from the supermarket after a hard day at work? Today, give in to temptation one last time, but buy an extra pack of nuts and put them in your bag. Tomorrow, before you go to the store, kill the worm.

olgamanukyan/Depositphotos.com

9. Seek healthy rewards

Instead of indulging in sweets, reward yourself with more valuable pleasures. Sugar cravings often occur when you are bored or lonely. Make your list of sugar-free rewards and keep it handy for when you're feeling down. Think about what you could do in those 10-20 minutes while you are waiting for the next piece of cake in a coffee shop: listen to your favorite music, make a sketch, call a friend, scratch the cat, take a nap...

The main rule is that rewards must be non-food in nature.

10. Avoid calcium deficiency

Some studies show that cravings for sweets may be a consequence of a lack of calcium in the body. If you have other signs of it (brittle hair and nails, tooth sensitivity, fatigue), take a course of a calcium-containing drug in combination with vitamin D. And think about weak points which lead to imbalance.

11. Track what you eat

Studies have shown that keeping a food diary promotes weight loss, in particular reducing the consumption of sweets. But you need to do it correctly, namely, record not what you have already eaten, but what you are going to eat. The easiest way to do this is with . It is not at all necessary to post the result on Instagram. The process itself is important: while you choose an angle, you give yourself a few extra seconds to think about whether you made the best choice of dish.

12. Relax with a cup of tea and a book

Not only is sugary stress relief not the healthiest, it's also not the most effective. The University of Sussex found that tea is a much better way to relieve stress. Music relaxes you even more. But most in an effective way is reading! Therefore, develop a habit: if you feel irritated, brew a cup of tea (preferably with chamomile) and read a book. Read - where best way take your mind off your problems than chew.

13. Drink enough fluids

Dehydration is often misinterpreted as hunger or sugar cravings. Fatigue, anxiety, decreased concentration and even moodiness can be a consequence of a lack of water in the body. Are you reaching for some chocolate? Set it aside for 15 minutes and drink a glass of water first.

14. Arrange aromatherapy

Pleasant scents can help you calm down and cope with strong emotions. Instead of reflexively reaching for sweets, inhale the scent of lavender, orange or cardamom. These smells will help you relax and shift your attention to your senses of smell. At the same time, you can develop a new reflex that leads to calm.

15. Savor life

Take a moment to think about your schedule. Does it have enough things to do that really make you happy? The more healthy sources of joy you have in your life, the less you will crave sweets. Learn to enjoy the moment, whether it's dinner with your family or a walk from work to home. Smile more often and feel the sweetness of every moment of your life. Then the craving for sweets itself will become less.

All kinds of sweets: candies, chocolates, cakes and marshmallows are loved by many people. They not only taste good, but also allow you to experience feelings of joy and euphoria for a while. This happens due to the release of a special hormone by the brain - endorphin. Sweets addiction is also serious illness, which not everyone can overcome.

It can form at any age, and in order to get rid of it, you will need to understand the causes of the problem. You shouldn’t consider yourself addicted if sometimes you want to eat a piece of cake or a couple of candies. A truly dependent person cannot control and limit his desires. The fight against them invariably ends in defeat and another portion of cake.

Reasons for loving sweets

Any person can become addicted to sweets; the reasons for this are psychological and physiological health conditions.

One of the reasons is the psycho-emotional state. A person eats up problems with sweets. Various anxieties, experiences, conflicts and quarrels make him reach for more chocolates and cookies.

People cope with boredom, irritation, bad mood. When eating something delicious, the hormone endorphin is released, fleeting happiness sets in, which does not solve the problem, but only aggravates it.

Some people have a hereditary predisposition to sweets. In the absence of the latter, a kind of drug withdrawal occurs and the person experiences stress, becomes irritable and nervous.

However, cravings for sweets can be caused not only by psychological factors, but also physiological reasons. Thus, a lack of certain vitamins and microelements in the body leads to excessive consumption of sweets.

Getting rid of addiction to sweets

Constantly listen to yourself, whether there is a desire to eat sweets after another conflict or to experience the joy of candy. Avoid lack of vitamins in your body, take them in tablets and don’t forget about vegetables and fruits. Dairy products will help both overcome and prevent addiction to sweets: kefir, fermented baked milk, yoghurts, cottage cheese.

Include in daily diet complex carbohydrates: brown rice, buckwheat, oatmeal. The body can easily do without sweets by assimilating healthy sugars from necessary products. When switching to proper nutrition, energy will be taken from fat reserves.

Active people can avoid gaining excess weight and overcome their cravings for sweets. physical exercise. Especially on fresh air they promote the production of serotonin.

How to get rid of cravings for sweets? Learn to negotiate with your body. 30 minutes before meals, you can put a piece of dark chocolate under your tongue. This will allow the hormone to be produced in the brain and will not only stop the dependence on delicious food, but will also reduce the number of servings at lunch.

You can even trick your brain - chew the candy and spit it out, this trick will allow you to experience the same pleasure as if you had eaten it.

Drink teas without sugar, give preference to fruit varieties or add fruits and berries to them. Remember that coffee increases sugar addiction, so limit it to one cup per day.

Use less fatty foods, it increases cravings for sweets. Replace goodies with more healthy products: dried fruits, biscuits, crispbread, carrots.

Excessive consumption of sweets not only contributes to weight gain excess weight, but also disrupts the functioning of all organs. Diseases of the gastrointestinal tract, pancreas, and liver develop. Immunity also decreases.

However, this does not mean that you need to completely eliminate all sweets; sometimes you can pamper your body, but there should be moderation in everything.

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Harmful food addictions are the number 1 reason why people “break down” proper diet nutrition. And the most common of them are craving for sweets and starchy foods.

Let's be honest with ourselves. You know perfectly well how to eat properly - there is a lot of information. You need to eat more greens. You need to eat more vegetables. But, nevertheless, many people answer the question “Why didn’t you stick to proper nutrition before?” They answer: “Because of the craving for sweets and starchy foods.”

The title says there are 5 of them, but in fact there are four: more fiber, more protein, more healthy fats, more probiotics. If you follow these tips, and optionally the fifth tip I added, it will help you overcome your food addictions, such as addiction to sweets and baking.

1. Eat more protein

If you have serious problems sweet and starchy foods, take advice from Carly Randolph Pitman, author of Overcoming Sugar Addiction and a former sugar addict: include protein in every meal.

Protein helps stabilize blood sugar levels and maintain adequate energy levels. Try to make sure every meal contains 15-25 grams of protein. This is enough to make you feel full for several hours, without lethargy or heaviness in your stomach.

This amount of protein is contained in 100 grams of cottage cheese, chicken breast or 150 grams of shrimp. Lean beef, turkey, and fish are also good.

If you follow a vegetarian or vegan diet, then necessary proteins you can get from legumes, tofu, quinoa, amaranth, seeds and nuts.

Protein blend PlantFusion can become an ideal part of the diet for those who want to get rid of cravings for sweets and starchy foods forever.

With an ideal amino acid profile, PlantFusion's plant-based protein shake delivers 21 grams of complete protein per serving. An excellent option for vegetarians, vegans, and those who want to eat more plant-based protein.

2. Increase your share of healthy fats

To obtain the energy it needs, our body can burn both carbohydrates and fats. If you decide to eat less sweets and starchy foods, start eating more fat. But these fats must be healthy!

Monounsaturated fats, which are found in avocados, olives, nuts - this good fats. The same are polyunsaturated Omega-3 fatty acids, which are found in fish from cold seas (for example, salmon) and some plants (chia seeds, flaxseed oil).

What about saturated fat? I'll tell you a secret: saturated fats can be healthy too! But it is not at all necessary to eat fatty meat, drink full-fat milk and eat sour cream with spoons. All you have to do is discover such a safe herbal product How coconut oil.

Coconut oil contains 62% beneficial medium chain fatty acids (caprylic, lauric and capric) and 91% of coconut oil fats are healthy dietary saturated fats.

Medium chain fatty acids are instantly burned by the body, producing energy and increasing metabolism. This means that your cells completely use up the fat contained in coconut oil and do not store it. And all this without raising your blood sugar!

Every time you want to eat candy or cake, open the refrigerator and scoop out a tablespoon of coconut oil. Experience heavenly pleasure!

Let's once again list the sources of healthy fats that help overcome sugar cravings:

avocado, olives, nuts;
flaxseed oil, chia seeds, fish oil;

Once you introduce these foods into your daily diet, your body will turn into a fat burning machine! And beyond weight loss, eating healthy fats will help you overcome your sugar cravings.

Natural Factors Pharmaceutical Grade Fish Oil is a product high degree cleaning with high content Omega-3 fatty acids. Each capsule of Rx-Omega-3 Factors contains 400 g of DHA and 200 g of EPA, 2-3 capsules per day are enough.

Organic Virgin Coconut Oil from Healthy Origins in an economical 1.5kg pack - unbeatable value for money.

3. Add fiber to your diet

Fiber increases satiety, reduces appetite and contains no calories! In addition, fiber helps cleanse the intestines and prevents candida from multiplying. And candida is one of the reasons for increased cravings for sweets and starchy foods.

If you have seriously decided to give up sweets and starchy foods, start eating more foods containing fiber!

These can be vegetables (especially cruciferous vegetables: broccoli, cauliflower and Brussels sprouts), nuts, seeds (especially chia seeds and flax seeds). Oatmeal and buckwheat are rich in fiber grains.

Other foods that can help increase your daily fiber intake include oat bran, acacia fiber, apple pectin, and psyllium husk.

Stevia is a natural, plant-based sweetener that contains no calories.

In addition, stevia is highly soluble in water and is resistant to high temperatures and is harmless with long-term use.

I use the glycerin-based stevia extract Better Stevia from Now Foods - I only need one drop per cup of tea. A very profitable option!