How to give up sweets and starchy foods? How to replace sweet and flour

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

The problem of excessive consumption of sweets and starchy foods has always been very acute. True connoisseurs of pastries and sweets often find it really difficult to part with their favorite treats. But their use is not always useful, besides, it has a bad effect on the figure. So how to give up sweets and starchy foods forever?

Psychological reasons

Often the problem of sweet addiction can be related to human psychology. Many tend to seize stress with various delicacies. For a while, this helps to improve mood and feel a certain surge of joy. But glucose is absorbed in the body rather quickly, and the desired effect passes, but the stress remains.

In addition, an increased interest in sweets can be caused by chronic fatigue. In this case, replenishing energy through chocolate and other things will not help, since, again, sweets only give a temporary effect. A common cause of sugar addiction is hormonalimbalance. Cravings for sweets and starchy foods in this case may increase before menstruation, during depression and menopause.

Harm sweet

Of course, the consumption of large amounts of sugar is reflected in human he alth. Sugar is often the cause of gas, bloating and constipation. But this is not all that he is capable of. Uncontrolled consumption of sweets can lead to much more serious he alth problems. Due to the constant load on the pancreas, diabetes mellitus can develop. In addition, under the influence of a sweet environment, the microflora multiplies and has a detrimental effect on the intestines, which can lead to indigestion and even the development of ulcerative colitis, which, if not properly treated, leads to the formation of a cancerous tumor! The result of problems with the intestines will be permanent skin rashes, as well as accelerated aging due to the slow formation of collagen.

Many manufacturers, seeking to improve the taste of sweets and chocolate, do not hesitate to use chemical additives. Their use can cause allergic reactions, disorders of the organs. Sometimes it even leads to the formation of cancer cells. Well, and a problem familiar to many - various diseases of the oral cavity, ranging from caries to tooth loss. This is due to the fact that sweets are a source of nutrition for various microorganisms that negatively affect teeth and gums. There are already plenty of reasons for refusing sweets, but herehow to give up sweets and starchy foods, even if the prospect of he alth problems seems vague and distant?

Benefits of sugar

Paradoxical as it may seem, with the mass of harmful properties of sugar, there is also a benefit that it can bring. The most well-known beneficial property of sugars is their energy value. Glucose, as an important source of energy, can give strength to a tired body, moreover, quite quickly. It is very practical and convenient, because even a small candy can give energy, especially to the brain. Disaccharides are also able to improve performance and memory, and some of them contribute to better absorption of calcium, amino acids and B vitamins into the blood. Polysaccharides, which are complex compounds, are digested for a long time, thereby prolonging the feeling of fullness, and fiber, which is not digested at all, contributes to bowel cleansing. In addition, everyone knows that sweets are champions in raising the mood. And even though this effect is temporary and imaginary, it is still quite pleasant sometimes, especially if you know the measure. So is it worth it then to even think about how to stop eating sweets?

How it works

How is it that sugar has such a huge impact on our body and leads us to addiction? Sucrose is a simple carbohydrate, so it quickly breaks down into glucose and fructose, which enter the bloodstream. Glucose is a necessary source of energy for the body, it feeds our brain and organs. But if suddenly excess glucose appears in the body, then itdeposited in fat. When sucrose enters the body, it breaks down almost instantly, which makes it seem small and you want more sweet and starchy foods. The problem is that the body is unable to give a signal when there is already enough energy. The brain is no help in this either, since the dopamine pleasure system is activated in it.

It has been proven that at the biochemical level, the effects of sucrose are similar to those of opiates. It is also known that sometimes addiction to sugar can be caused by genetics. A person is sensitive to sugar, it is sharply affected by a decrease in blood glucose levels. For such people, sugar becomes a real addiction, because their mood, performance, self-esteem can depend on an extra chocolate bar. The question of how to give up sweets and starchy foods is even more acute for them, but still it must be done so as not to harm their he alth and figure.

Use of sugar in production

An acute problem is how manufacturers use sugar in their products. Since it has a great influence on taste, they do not disdain to use it not only in sweets, but also in sauces, spices, and fermented milk products. Therefore, monitoring the amount of its use can be especially difficult. In addition, acting like narcotic substances, sugar can be addictive, excite the feeling of hunger. This is another reason why it is especially used in the food industry, because the more the consumer is addicted to sugar, the moremore sugar-containing products he will buy and will buy constantly. This vicious circle has been around for quite some time and is a problem for many. Without properly studying the composition of the product, the buyer, even without knowing it, can buy a lot of sweet products and consume them.

The sugar habit is equated by some scientists with smoking and drug addiction. In Amsterdam, there was even an idea to place pictures on sugar-containing products, similar to the images on cigarette packs, in order to scare off buyers and thereby reduce the percentage of sugar consumption. However, the rejection of sweet and starchy foods requires, first of all, painstaking work on oneself. Therefore, frightening pictures would hardly have had the desired effect.

No sweets

How to stop eating sweets? As mentioned above, this is a very difficult and complex process that requires a lot of effort. The first and most important thing that should be - desire. If you have firmly decided for yourself that it is time to reduce the impact of sugar on your life and mood, then it will already be easier. Starting with psychology, it is worthwhile to clearly and clearly understand all the harm of sugar and constantly remember about it when the desire to eat something sweet wakes up. In addition, you need to accept the fact that sweets will not help solve physical or psychological problems. A short feeling of euphoria will not add happiness in life or career success, so failures and bad moods cannot be a reason for a breakdown.

When there is a desire to eat something sweet, everyone cantimes instead drink water. The easiest way to stop eating sweets is don't buy them! Set a specific goal, preferably in numbers, such as losing a certain number of pounds or eating no more than a certain amount of sugar per day. Start going to the gym or exercising at home, as long as the body is in good shape - physical activity also has an effect on the extermination of the love of sweets. Teach yourself to drink tea without sugar, eat no more than 2-3 sweets a day, gradually reducing this number to zero. Discover some new foods that would be he althy and tasty. The main thing is to do everything gradually, knowing the measure. If sweets have become an integral part of your life for a long time - do not give them up immediately, this will not only lead to nothing, but will also have a bad effect on he alth. Let's say the question of how to give up sweets and starchy foods is no longer entirely relevant for you, the first stage has been passed. But glucose is still necessary for our body.

He althy alternatives to sweets

So that life does not become completely bitter, you need to know how to replace sweet and starchy foods. The most common he althy sweets are undoubtedly fruits. Of course, you shouldn’t lean on them either, but a couple of apples a day or an orange definitely won’t hurt, but on the contrary. If you want something more interesting, you can bake apples with honey and nuts.

But it is better to refuse fruit juices - they contain quite a large amount of sugar compared to fruits in their original state. You can add to your dietvarious dried fruits and dates, which will also be a nice addition to cereals and yogurts. By the way, from dairy products, like any other, you should give preference to products in which there is no sugar or it is contained in minimal quantities.

Getting rid of sugar as a diet

Is it possible to lose weight by giving up sweets and starchy foods? Of course, especially if this refusal is accompanied by the introduction of new, more useful products, and regular physical activity. The result in this case will not be quite noticeable - a maximum of 7-8 kg, with the exclusion of many other harmful products, such as sausages, crackers, sweet sauces, sodas and much more. Here, as in many other diets, the effectiveness will be added by the use of the amount of water necessary for the body and compliance with the fractional diet. At the same time, if you don’t eat sweets and starchy foods for a month, most likely this will not be enough - more time and more changes in diet and lifestyle are needed for the result. Accordingly, you should not use the rejection of sweets as an independent diet. Much more effective would be some other complete diet or the transition to proper nutrition in conjunction with the elimination of sweets from the diet.

Should I stop eating sweets altogether

And how to give up sweets and starchy foods forever? And is it worth completely eliminating any, even natural, sugars from your diet? Of course, it all depends on the desire. But what is the purpose of doing this? Can one apple a day containing natural fructose harm your he alth or figure? Besides, the snaghere also in the fact that natural sugars are found in a very large number of products, so it will be extremely difficult to make a menu without them.

Sugar substitutes, which are advised to use in such cases, are not only useless, but can even harm the body. The need for sugar in our body is still debated, so no one knows for sure if we really need it.

Sugar consumption rates

If you still feel that your body needs sugar at least in small quantities, then there are simple recommendations on this matter. To prevent sugar from being stored in fat and having a detrimental effect on he alth, scientists and doctors advise women to consume no more than 6 teaspoons per day, and men - no more than 9 teaspoons.

Thus, glucose will enter the body, but will never be in excess, respectively, you will not gain weight. Now you don’t have to wonder how to give up sweets and starchy foods, but think about more important things.

Doctors' recommendations

Of course, different experts may have their own views on this issue. But still, the majority is of the opinion about the moderate consumption of sugars. Instead of asking how to stop eating sweets, it's better to think about how to limit it. But this question will confront you only at first, until moderation becomes a habit. Nutritionists recommend not only to monitorthe amount of sugar you consume, but also find an alternative to sugary drinks like soda, replace sugar with various extracts and spices when cooking, monitor the composition of the foods you choose, and refrain from adding sugar to tea, coffee and cereal.

Thus, sugar is not the main enemy of humanity at all! In order to avoid he alth problems, it is enough just to know the sense of proportion and follow the diet and products that make up your menu.