How to beat sugar addiction in 7 steps

A person’s addiction to sugar and products containing it is quite simple to explain, because the consumption of sweets is a quick and sure way to increase the level of dopamine and serotonin – hormones of pleasure.

Content
  • 1. Replace bad carbs with good ones
  • 2. Less sugar – more protein and healthy fats!
  • 3. Don’t be fooled by sweeteners
  • 4. Pay attention to the composition of products
  • 5. Don’t eat in stressful situations
  • 6. Sleep at least 7-8 hours a day
  • 7. Avoid temptations

However, low molecular weight carbohydrates, which are desserts, pastries and chocolate bars, give a short-term charge of vivacity and positive, because soon after their use, blood sugar quickly decreases and a person wants to eat something tasty again. This is how addiction is born, which can lead to the development of diabetes and other very dangerous diseases.

Scientists have long proven the fact that sugar and fructose are alternative sources of energy, the first and most natural fuel for the body and brain is fat (ketone bodies). This also explains the growing popularity of keto diets, the most gentle and balanced of which is LCHF (low carb hight fat).

But to improve well-being, reduce inflammation and normalize metabolic processes in the body, it is not necessary to become an adherent of one or another nutrition system, it is enough just to reduce sugar intake. Below are 7 actionable tips that will help you avoid common mistakes and make it easier to deal with sugar addiction.

How to beat sugar addiction in 7 steps
Photo: Pixabay

1. Replace bad carbs with good ones

Nutritionists and athletes, when compiling a diet, always focus on the same rules, namely, the rejection of simple carbohydrates in favor of complex ones (with a low glycemic index). Simple or fast carbohydrates (pastries, sugar, desserts, fast food) are high in calories, cause blood sugar surges, after which the feeling of hunger only intensifies, provoke cardiovascular diseases and, as a rule, are devoid of useful properties. Complex carbohydrates (pasta, cereals, vegetables) allow you to control blood sugar levels, contain fiber that improves the digestion process, and a large amount of vitamins.

2. Less sugar – more protein and healthy fats!

Complex carbohydrates are an excellent source of energy, but the building material for the body is protein, and the human brain generally consists of 60% fat, which is simply necessary to maintain the normal functioning of nerve cells and more. Giving up sugar and switching to the body’s usual source of nutrition – natural fats – will allow you to maintain a long feeling of satiety, and a pre-planned diet will help you avoid sudden temptations to eat something harmful on the run.

3. Don’t be fooled by sweeteners

Sweeteners are often used during the transition period to alleviate discomfort, but long-term use of chemical analogues of sugar can cause significant harm to health. You should also not listen to common advice calling for replacing sugar with honey or fructose – they are not much different from ordinary refined sugar and have approximately the same effect on the body. The safest, perhaps, is stevia, however, it also causes various disorders of the gastrointestinal tract.

4. Pay attention to the composition of products

Many, having begun to study the labels, are confused: it turns out that sugar is almost everywhere! It is especially abundant in low-fat and seemingly healthy foods (muesli, cottage cheese, yogurt), to say nothing of semi-finished products and store-bought salads. Over time, you will learn to choose the most “safe” foods for health, but it is best to abandon ready-made meals and switch to homemade food.

5. Don’t eat in stressful situations

Experiencing stress, a person subconsciously reaches out to the fastest and most affordable ways to get the hormone of joy in order to stabilize his condition as soon as possible. Those who are used to resorting to junk food over and over again fall into a vicious circle from which it is quite difficult to get out. It’s just that many people don’t know that there are many other ways to have fun and improve your well-being, and without side effects for health. Experts recommend doing your favorite sport, visiting beautiful places, walking and not forgetting a relaxing massage.

6. Sleep at least 7-8 hours a day

Lack of sleep is the main reason for overeating and weight gain while dieting. The fact is that if a person does not get enough sleep, the level of cortisol rises – the stress hormone, because of which it constantly pulls for sweets.

7. Avoid temptations

We are all living people, and even if you have impressive willpower, day after day, as they say, is not necessary. You may be upset at work or at home, stress levels will become high and the brain will find a thousand reasons to violate the settings you have chosen. So do not tempt fate and keep a chocolate bar at home for a rainy day or attend events where there will be no choice.

Over time, the body gets used to the absence of junk food and blood sugar levels stabilize, adhering to the rules of a healthy diet becomes easier and more enjoyable. Therefore, even stress will affect you less, new ways of relaxing and receiving positive emotions will appear. In the end, you will notice how quickly your health and appearance improves, and therefore you simply do not want to leave the intended path!

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