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Sweets are addictive. How to give up sweets and starchy foods: the psychology of food addiction

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!

Mono unsaturated 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 62% consists of useful 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 enter these products 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 seriously decide to give up sweets and starchy foods, start eating more products 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!

Addiction to sweets is the scourge of modern residents of big cities, especially women, although men are increasingly guilty of the same thing. A piece of cake, chocolate, candy, these delicacies sneak into our daily menu. The result is the same - an ugly figure, indigestion, loose skin, feeling unwell. Something needs to be done urgently! But what? If addiction to sweets can be compared to real addiction, your hand naturally reaches for the next portion of sweets!

How does addiction to sweets occur? What reasons and mechanisms within the body attract us to sweets?
Why is addiction to sweets so strong and seemingly insurmountable?
Which people are susceptible to sugar addiction? Why are some of us completely indifferent to sweets?
How to get rid of addiction to sweets once and for all?

Food is the simplest, fastest and affordable way experience pleasure in life. A sweet food- doubly so. Of course, this method is primitive. The result cannot be compared with the feeling of conquering Everest, or with a well-deserved promotion at work, or with the feeling of pride in a child who received a certificate with only A’s. For this it is necessary make an effort, and in order to eat today, right now - almost none. A couple of centuries ago - Yes! every man was forced to earn his daily bread by the sweat of his brow. And today No!- it’s simple - open the refrigerator, take out a jar of jam and gobble it up until you feel sick. Tasty and enjoyable without any restrictions. Our work is not dusty or difficult, somewhere at the computer, and the salary allows us to buy almost any tasty treat available on the market.

We would probably enjoy food without any question “how to get rid of addiction to sweets?”, if not for one problem - the human body is limited to a certain set of functions given for life. That is, for those very achievements and achievements, such as conquering Everest or advancing career ladder. Our body functions only to maintain life, and our personality itself is a desire of a higher order.

For example, the human pancreas produces a special hormone that lowers blood glucose levels - insulin. I drank some sweet tea - my blood sugar jumped, my pancreas began to growl, produced insulin and equalized the amount of sugar in my blood to normal. And everything is fine, live at least 100 years without getting sick. But when we are heavily dependent on sweets and day after day we eat a whole range of tasty treats: chocolate, cottage cheese, ice cream, cake, a piece of cake, a sandwich with jam, strawberries and cream, cookies with condensed milk, sweet tea (everyone can make a list on their own) the body begins to fail, unable to withstand such pressure. For some, the pancreas gives in first, for others venous system, and for some, the figure is creeping apart to the point of horror. And in the end, we run into the same problem - how to recover from addiction to sweets? And what’s interesting is that everyone puts a sense of limitation into this, but no one understands that they will get rid of their addiction to sweets impossible if you just limit sweets.

Why is addiction to sweets so strong and irresistible?

The reasons for addiction to sweets are clear - tasty food brings pleasure to a person and it is this factor leads to dependence on it. Actually, when you feel your dependence on sweets and starchy foods, then you are not so far from the truth, the mechanism of occurrence is the same - there is a desire and there is its fulfillment. It is almost impossible to break this chain. If we suddenly simply forbid ourselves from eating sweets, then sooner or later we will lose this battle (with the exception of a small number of people who are able to derive pleasure from self-prohibition itself, but they also need to reach self-prohibition - more. Simply because, together with With the ban, we will be deprived of that small, but so accessible, piece of happiness that was just yesterday.

Just analyze your day. You come home from work, where you’re tired as a dog, your boss yelled at you, your bonus was cut, you come to school to pick up your child, and the teacher hits you on the head - your child is fighting. And then they were rude in the store, in the parking lot, and even in the elevator - when you come home, you no longer want anything. And then a piece of cake or chocolate. The hand naturally reaches for it, ate it and experienced pleasure. It’s a tiny little thing, but it’s nice. What happens when we start “treatment” for sugar addiction? The whole first part is damn work, little money, everyone around is bad, etc. stays in place, but a cake or a chocolate bar is self-prohibited. That is, there is not even that primitive pleasure that a person received from life. Double misfortune and no consolation. How long will you be able to withstand such bullying?

Naturally, sooner or later any treatment for sweet addiction will go to dust. Because a person can suffer, but not for long. It ends either badly or very badly. Therefore, it is not surprising that all knowledge about the harm to the pancreas somehow gradually fades in the mind, and cakes and chocolates quickly and imperceptibly return to their usual places in the kitchen.

Why are some people not addicted to sweets?

Our taste preferences are formed under the influence various factors: habituation to certain foods in childhood, habits, metabolic characteristics, etc. If someone is not addicted to sweets, this does not mean at all that he is somehow different from you, who suffers from this problem. He may love flour, fried or over-salted, hot or peppery foods. You won’t be able to find the answer from those people who don’t eat sweets, because that’s not the essence of the problem.

Addiction to food in general (and sweets in particular) is the scourge of the 21st century, which affects almost every one of our contemporaries. The number of people, including children, is constantly growing every year. And it is impossible to stop this either by prohibitions, or by willpower, or by self-punishment. We will always lose to the nature of our desire. Always, except for one single case...

How to avoid addiction to sweets once and for all?

There is only one single way to get rid of addiction to sweets. This is to finally start enjoying life. From real life: from work, from walking, from communicating with friends and relatives. From accomplishments and achievements. It's time to get rid of resentment, anger, hatred and start living happily.

More always beats less. The pleasure of achieving in life is a million times greater than the pleasure of food. By the way, this is why fulfilled people are less likely to overeat.

Most often our problems are psychological character. Even when it seems like it's not.

For example,

We can’t find a job we like and are tormented in a job we don’t like for an unworthy salary.
- Seems that there is a lack of qualifications, education, experience, acquaintances,
- but in fact there is no ability to communicate with people, but there is shyness, tightness, fear of the new or the loss of the old, etc.
We cannot cope with the child, no matter what educational methods we use, but he is unbearable

Seems what is negative external influence for a child (streets, friends, movies, games),
In fact , we do not understand his characteristics and educate him not with carrots, but with sticks, thereby revealing his negative qualities in him.

We don’t understand our closest, beloved person, we often quarrel and take offense at each other
- Seems that HE doesn’t understand anything, doesn’t make contact, doesn’t want to change,
- In fact , it’s I who don’t understand him or myself, I close myself off, I get angry, I’m offended, I’m hysterical.

And so on - thousands of such examples can be given. But behind each of them there is an acute feeling of lack of happiness. Therefore, as long as a person has internal psychological tension, there can be no talk of any struggle with addiction to sweets - he is doomed to lose.

At the same time, if a person finds how to fill himself with higher standards of desires: at work, in love, in hobbies, in education, then addiction to sweets, starchy foods, and indeed any food in general will go away quite easily. It will already feel like an unpleasant habit that spoils your health, so after a little effort, addiction to sweets will dissolve into the past, as if it never existed.

Today there is a technique that allows you to solve almost any psychological problems– this is the system-vector psychology of Yuri Burlan. Here are some results from the training participants. Please note that leaving food addiction, and therefore leaving excess weight, they associate it with the change psychological states(!), and not with weight loss due to self-prohibition or special diets.

Greetings, friends! I have great news for you, I have started actively working on my YOUTUBE channel and today I offer you to watch the video.

I will talk about addiction to sweets, the reasons for cravings for sweets, how to overcome it and how to get rid of it. For those who have slow Internet speeds, I am posting a transcript of the recording and you can read about what we're talking about in the video.

Enjoy watching! Subscribe to my channel http://www.youtube.com/c/SakharvNormeTV

These days there is a real pandemic of excess weight and carbohydrate disorders. Health systems in many countries are seriously concerned about the rising number of cases diabetes mellitus and obesity, especially among children. Russia is by no means the last place in this problem. In our country, the number of adults and children with overweight increases every year.

For last decades Russia has moved from 19th to 4th place in terms of the number of obesity in women and by 2030 it is predicted to approach the indicators of the USA and Great Britain. By the way, about 50% of their residents are already overweight and obese.

There are quite a few reasons for weight gain, but one of the most common is excessive consumption of sweets and desserts, namely a very strong, pathological craving for these products.

And today we will talk about some of the reasons for craving for sweets and how to overcome this bad habit.

Good sleep

Healthy sleep is the main condition for maintaining a normal weight or losing weight. You can work out in the gym as much as you want, but if you sleep little, go to bed late or the quality of your sleep suffers, then you can forget about a beautiful figure.

Surely, you have noticed that after a sleepless night or a late bedtime, the entire next day is accompanied by a low level of energy and you always want something tasty. In fact, this has long been a proven fact.

A study was conducted that when various violations sleep, a person begins to eat more and at the same time unconsciously choose foods with a high glycemic index.

This is easy to explain. Sleep is a time for complete relaxation and restoration of strength, especially for our nervous system. During sleep, the brain accumulates energy for the next day. Not only the number of hours is very important, but also the time of going to bed and the quality of the sleep itself, i.e. absence extraneous sounds and light. Pituitary hormones (ACTH, STH and others) and melatonin (pineal hormone) are involved in restoring strength. They have their own hours of greatest activity associated with sleep and its phases.

Naturally, when you went to bed very late, the brain did not have time to recover, and therefore the whole body, since it is the brain that sets the tone for the entire body. When energy levels are low, a person is simply forced to replenish it throughout the day. What is a fast source of energy? That's right, carbohydrates! And the sweeter the better!

That's why perfect time going to bed no later than 22:00, sleep duration is at least 7 hours and you need to sleep in complete silence, with tightly curtained windows, removing the slightest light sources in the room. The use of earplugs and blindfolds is encouraged.

How to reduce and overcome sugar cravings after poor sleep

What to do if there was bad night, and no one canceled daily activities? In this case, I can give some advice. Usually, poor health begins to set in after lunch from 2 to 4 p.m. It is the adrenal glands that have used up their entire reserve in a day.

Hearty breakfast. Food should contain a lot of protein, fat and a minimum of carbohydrates. It is better to use fruits, dried fruits or nuts as carbohydrates. Avoid coffee in the morning because coffee will give you a morning boost of energy that will quickly be used up and become worse. It’s better to save this drink for an after-dinner snack when you start to feel sleepy.
Alternate sedentary work with warm-ups. After sitting for a long time or when you feel that your eyelids are sticking together, you need to get up and stretch. You can simply walk along the corridor, go up and down the stairs several times, do squats or push-ups. Short-term physical activity will disperse lethargy and drowsiness.
Don't skip lunch. Be sure to have lunch to replenish your energy, but avoid desserts and sweets, which will further deplete your tired adrenal glands. Carbohydrates include vegetables, fruits, seeds and nuts.
Daytime sleep. Find 20-30 minutes for nap. Believe that in in this case You especially need a midday nap. During lunch, you will be able to get some sleep and regain some strength.
After sleep, you can drink a cup of natural coffee with a spoon of coconut oil. Caffeine will tone you up nervous system. Coconut oil contains medium chain fatty acids that are instantly absorbed and converted into clean energy. This should be enough for you for the rest of the working day.
Don't skip dinner, even if you're really sleepy. The lightest dinner is better than no dinner at all. For example, grilled vegetables with a piece of fish. You can also indulge in a piece of dark chocolate with herbal tea, fruit or nuts.
Go to bed earlier than usual. As a rule, on such days, by the evening the body is mobilized, it gets a second wind, and drowsiness disappears without a trace. Don't be fooled by the illusion. It’s just that the adrenal glands are starting to work overtime, and if you don’t put yourself to bed now, then tomorrow you will be as bad as today. If this is repeated often and regularly, then you can develop adrenal fatigue, which is very difficult and takes a long time to treat.

Candidiasis

Our bodies are home to billions of different bacteria, viruses and fungi. The yeast fungus Candida is an opportunistic flora. In other words, it does not cause unpleasant manifestations until there are suitable conditions for excessive reproduction.

Uncontrolled use of antibiotics, decreased immunity and excessive love to sweets create fertile soil for the development of fungal pathology. At the same time, it is not limited to damage to the genital area, as is commonly believed. Candida begins to spread throughout the body and affects many organs and tissues, especially the intestinal tract.

As you know, yeast grows by consuming glucose. Candida also requires glucose for development and the fungus will secrete special substances that will magically act on eating behavior and cause cravings for sweets. As a result, a person, without realizing it, feeds the insolent candida, thinking that this is his decision.

What to do in this case? To reduce cravings for flour and sweets, you must first prove the presence high concentration this fungus. A stool analysis according to Osipov is recommended, which will show you not only the fungus, but also other pathogenic and opportunistic microorganisms.

When the diagnosis is clear and there is candidiasis, then another question arises. How to treat? In this case, the first step would be to switch to an anti-candida diet. You may need to prescribe antimycotics and dietary supplements. I’ll tell you about this some other time, subscribe to the channel so you don’t miss it.

Stress and fatigued adrenal glands

There are two types of stress: physiological stress and distress, i.e. pathological. Physiological stress hardens the body and makes it stronger. In this case, a short-term release of adrenal hormones occurs, which are used to solve a specific problem. For example, running away from a bear is a healthy stress that saves a person’s life or resisting viral infection– this is also healthy stress, which also contributes to a person’s recovery.

Distress is a long-term and moderate exposure to irritants that do not threaten a person’s life, but significantly spoil a happy life. For example, a nasty boss who bullies an employee every day. As a result, a person’s dissatisfaction accumulates, since he cannot talk it out, because he will lose his job. Or eternal time pressure, when you need to complete many tasks in a day, and there are only 24 hours in a day. Or a young mother who is trying to manage to look after her child and go to work and cook food and do a lot of things around the house, while not having personal time to relax.

Together with poor nutrition, physical inactivity, pollution environment, low level spirituality, drinking alcohol and smoking, distress gradually and surely destroys the body due to stimulation of the adrenal glands, namely the hormone cortisol. At first, a lot of cortisol is produced, and this is worth noting as a “hormone of destruction.” In such quantities it pathologically affects all types of metabolism.

But the adrenal glands are not able to work every day at such a frantic pace without recharging. Over time, the function begins to fade and the opposite situation develops when there is not enough cortisol. When there is not enough cortisol, it’s not like running away from a bear; it’s even very difficult to get out of bed. General tone and performance begin to suffer.

In both cases, a craving for sweets appears and in order to remove it, you need to deal with the adrenal glands. In the first case, carbohydrates intoxicate the brain, causing illusory well-being and relaxation. It's comparable to alcohol, it's just that carbohydrates are a legal drug.

Secondly, carbohydrates become vitally necessary, since they at least somehow provide energy, because the internal reserve, alas, has been exhausted. Moreover, the more sweets you eat, the worse your adrenal glands work.

How to support your adrenal glands?

First of all, work with distress. And there are no universal solutions here, because everyone life situations different. Very often the problem sits in our head and sometimes it helps to change our attitude towards the problem, even if the problem remains unresolved.

For example, you have a nasty boss who constantly shouts and expresses dissatisfaction. You cannot leave for another job, but you can change your attitude towards this situation. Develop healthy indifference, learn not to react to comments, not to take everything to heart. This is quite difficult to do when you are already deeply stressed. I see a way out in working together with a psychologist or psychotherapist. And of course, personal development, reading books on psychology, distraction in the form of sports or walks in the forest, and engaging in your favorite hobby.

The main thing is to be able to remove accumulated negativity and not accumulate it in yourself. There are different techniques and methods that you can search on the Internet. Try to relax more, but not in front of the TV with a can of beer, but in the form of active recreation or meeting with your favorite friends, but without alcohol.

In addition, sometimes special nutrition, additional supplements, and even medicines. But this is a topic for another video.

Chromium shortage

There is a lot of information on the Internet on the topic of “sweet cravings” and this microelement is constantly mentioned. I will break this tradition and will not talk about it at all, since girls and women often shift responsibility to this mineral, and to all sorts of appetite-reducing drugs, while the above reasons have not been eliminated.

Yes, chromium is involved in glucose absorption, insulin production and improving tissue sensitivity to glucose. But true chromium deficiency is so rare that we still need to look for patients with such deficiency. So little of this microelement is needed that when adequate nutrition his need is safely covered by food.

If you are still in doubt, you can get your blood tested to confirm or refute chromium deficiency. If confirmed, you can take pills to reduce your craving for sweets. In case of deficiency, it is easily replenished with the help of tablets and dietary supplements.

Distortion in nutrition

AND last reason for today. No matter how trivial it may sound, addiction to sweets is caused by the consumption of these same sweets. In other words, the more you eat, the more you want. If you reduce your consumption of sweet foods, the addiction may go away on its own.

Imagine that you have eaten a very tasty dessert - cheesecake or esterhazy. These desserts contain unrealistic large number fast sugars, which are very quickly absorbed into the blood and raise blood glucose levels. The pancreas immediately reacts to this and produces disproportionately more insulin to transport incoming glucose into cells

As a result, insulin lowers glucose levels very quickly and reaches normal values does not stop, but continues to decline. The person begins to experience terrible hunger, and some of the very real signs of hypoglycemia. Having waited for the next meal, a person unconsciously chooses carbohydrate-rich dishes and something tasty for dessert... again... or again...

Some people don’t wait and eat candy straight on an empty stomach, repeating the situation with insulin. Such swings can occur many times during the day. The real one is developing physiological need in sweets and it’s quite difficult to overcome it, but it’s possible.

Another extreme is the irregular and poor nutrition. When a person has not eaten anything during the day, he creates an energy deficit, which he will make up for with a large meal with the obligatory snack in the late evening.

What to do in such a situation? Firstly, eat regularly and fully throughout the day so as not to feel hungry at the end of the day. Secondly, you need to eliminate the carbohydrate swing by complete refusal from sweets. Over the course of several days, you may experience real withdrawal, which passes fairly quickly, and along with it an irresistible urge to indulge in some pie.

There are also psychological problems that can cause addiction to sweets, but I’ll talk about that some other time.

And that's all for me. I hope the video was useful to you. Then you can watch other videos of our channel, links to them will appear on the screen. Subscribe to the channel, click thumb up and see you again!

With warmth and care, endocrinologist Lebedeva Dilyara Ilgizovna

They helped us:

Evgeny Arzamastsev
Dietitian of the Center aesthetic medicine Margarita Koroleva

The World Health Organization estimates that a typical Russian eats about 100 grams of sugar per day. Despite the fact that the human body can process no more than 50 g of sweet additive more or less painlessly. And modern scientific research Excess sugar in the menu is persistently associated with such serious diseases as diabetes, hypertension, strokes and heart attacks, and colon cancer. This list alone is enough to make you forget about soda and buns forever. But there is a nuance.

Stories about the dangers of sugar, alas, cannot force those with a sweet tooth to give up candy. American biologists have long proposed equating sweet poison to alcohol and tobacco and start honestly calling it a drug. Not for the sake of shocking: the mechanism of our brain’s reaction to sugar is not much different from the addictions that develop, say, with each new glass of champagne.

One of many experiments on this topic is indicative. Scientists from Princeton University fed experimental rats sugar daily, gradually increasing the dose. Everyone was happy. But one day, terrible for rodents, people completely excluded sweets from the menu. What do you think? The animals became restless, irritable and aggressive and, if they could, would probably complain about headache and the desire to bite. In general, the poor rats experienced a typical withdrawal in the absence of the coveted dose.

But let's get back to the people. Most of us swallowed our first dose of the sweet drug before we could speak clearly, and for decades maintained the bad attachment by buying “something for tea.” We can't just stop eating sugar, no matter how strong-willed people we are., ask any narcologist. But we can gradually (this is a key condition for success) reduce the amount of sweets in our diet to a minimum or even to zero.

WH experts have formulated several rules for those who intend to one day give up desserts. Get a plan of action.

Get enough sleep. Yes, it's that simple. Human body interprets lack of sleep as stressful situation– and sends out hormones that regulate appetite. One sleepless night is enough for you to eat more than 200 extra kilocalories the next day, with priority given to fast carbohydrates, that is, sugar. A well-rested person is less drawn to cakes - proven at Harvard.
Analyze your diet. An irresistible craving for sweets often manifests itself as a symptom of a lack of chromium, zinc or magnesium (or maybe all at once). Only a blood test can definitely determine this, but just in case, check how regularly the products from the list at the end of the article appear on your plate.
Eat protein. This is a way to maintain stable levels of glucose and insulin in the blood and, as a result, crave sweets less. Ideally, protein should be ingested at every meal, but definitely at breakfast. By proteins we mean not only meat and fish, but also nuts, seeds, eggs, and legumes.
Eat small and frequent meals. The thought of snacking on cookies doesn’t even occur to people whose sugar levels don’t jump sharply throughout the day. Try to eat food every 2–2.5 hours (of course, distributing its volume so that by the end of the month it does not resemble a ball) – and you will notice that when you don’t have to worry acute attacks hunger, it is easier to pass past the pastry shops.
Don't keep sweets in sight. If there is a piece of cake waiting in the refrigerator, and gingerbread cookies in the table drawer, the temptation to eat them will defeat any vows. So it's simple: don't buy anything that isn't good for you. And for occasions when you are accustomed to eating sweets (coffee breaks with colleagues, meetings with girlfriends, morning tea), keep healthier alternatives to chocolate and croissants on hand. It could be seasonal fruits and berries, honey, dried fruits.
Move. Regular physical activity – good way cope with daily stress, which is often to blame for our emotional attachment to chocolate and jam.
Add healthy fats. They are extremely important for the body's hormonal stability and help you feel full longer. Healthy unsaturated fats are found in avocados, nuts and seeds, and olive oil.
Cook at home. To reduce the amount of sugar entering the body, you will have to limit industrially processed foods as much as possible. Sweeteners are now even added to dumplings and pickles, and the only way to avoid excess is to personally regulate the amount of sugar in your food. Here's a simple example: cutlets bought at the grocery store will almost certainly contain syrup or something like that; in a piece of meat that you personally turn into cutlets at home - no.
Stop drinking calories. Any form of liquid sugar is worse than solid food containing it. Sugary drinks deliver the drug straight to your liver without even trying to create the illusion of satiety. Therefore, by drinking lemonade in between, you provoke yourself to eat more and more fast carbohydrates.
Add spices Cinnamon, nutmeg and cardamom naturally sweeten foods, help regulate blood sugar and control your addiction.

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 your 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 tasty food, but 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 excess weight gain, 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.