2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Sugar addiction is akin to a drug addiction: when a person tries to remove this simple carbohydrate from his life, he encounters a withdrawal syndrome - he begins to unbearably crave sweets. No wonder, because sugar is a fast fuel, it instantly raises blood glucose levels and releases the pleasure hormone dopamine.
The body always chooses the path of least resistance. It is much more difficult for him to get energy from vegetables and meat, he rebels and asks for cakes and sweets. But there are tricks that will make it much easier for you to transfer the period of adaptation to a new diet.
1. Leave fruit
If you're addicted to sugar, don't cut out all foods that contain sugar at once - you'll be very hard to bear. Leave unsweetened fruits, berries. They contain not only fructose, but also vitamins and dietary fiber. The most important rule is not to make juice out of them and not to eat on an empty stomach.
2. Eat protein
Introduce it to all meals: eat meat, fish, eggs, chicken. Hedigests slowly and you won't feel hungry for longer. In addition, protein slows down spikes in blood sugar, which will help to avoid acute bouts of hunger caused by its sharp drop.
3. Don't cut out fats
Fats (with the exception of trans fats) are essential for our body. In the bronchi, in the alveoli, there is a surfactant that is vital for our breathing. If you give up fat, there will be not enough of it, and the body will be in a state of chronic hypoxia, which causes an anaerobic glycolysis pathway, which provokes sugar cravings.
4. Normalize bowel function
The microflora of our intestines needs food, so add more fresh, non-starchy vegetables to your diet. The fungus Candida, which parasitizes the walls of the intestine, feeds on sugar and makes us crave sweets so that we "feed" it. Hence the sugar addiction.
5. Drink vitamins
We do not get with food all the complex of vitamins and microelements that we need. Our body may demand to make up for their deficiency by increasing appetite. That is why it is so important not to overeat and drink quality dietary supplements.
6. Get enough sleep
You must have a good sleep both in terms of duration and quality. The amount of hormones leptin and ghrelin that regulate appetite directly depends on this. The one whodoes not get enough sleep, feels a much greater need for food.
7. Eliminate sweeteners
Synthetic zero-calorie sweeteners are harmful in one way or another, being toxins. Natural supplements contain a huge amount of fructose. The only exception is the herb stevia, which does not raise sugar or insulin levels.
8. Read the labels
Carefully look at the composition of the products you buy. Inside the usual ketchup or milk dessert, a surprise in the form of a large dose of sugar may await. Sugar is added to a huge number of products where, it would seem, it should not be: squash caviar, beans in tomato, and even vacuum-packed smoked meat. Manufacturers add it both to correct taste and as an excellent preservative. Note that sugar is not always called sugar. It can be molasses, cornstarch, various E-additives, etc. If you do not understand what this or that component means, it is better not to take this product.
9. Don't tempt yourself
Don't take what you can't eat from the store shelves. You want to pamper yourself with homemade sweets, but this is an extra provocation and a test of willpower. It is possible that the chocolate bar will be stronger.
10. Don't be a fanatic
Be smart about your diet, otherwise you will create strong psychological stress around food, which will surely lead to a breakdown. If once a week you still eatcandy, nothing terrible and irreparable will happen.
What will quitting sugar give you?
Getting rid of sugar will help you prevent type 2 diabetes and cardiovascular disease, improve bowel function, get rid of candidiasis, increase energy and improve your mood. You will lose weight, the amount of visceral fat will decrease, the skin will become better - the "sugar face" effect will disappear. In six months, your body will be cleansed of glycated hemoglobin, the whole body will be fully supplied with oxygen, and you will feel like a completely different, he althier person. In other words, you will greatly improve the quality of your life.
Follow these tips, live long and in a good mood!
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