7 Effective Ways to Stop Use Sugar
Sugar is an easily assimilated refined product that does not represent a special value for the organism of a modern person. The use of sugar for food is based more on a psychological dependence caused by the desire to pamper yourself with something tasty, and later biological, conditioned by the body’s need for glucose as a result of large releases of insulin into the blood.
Such a cycle of insulin and glucose with a constant increase in portions of sugar is not harmless and can cause heart disorders, reduce immunity, develop hypoglycemia, and then diabetes. To break the vicious circle can only be the exception of sugar from the diet. How to do it with the least loss – consider below.
Find the reason for your dependency
Easily assimilated carbohydrates are the most accessible source of serotonin (the “pleasure hormone”) that the body needs to fight against bad mood. Accustomed to the use of sugar as a way to overcome stress, the body becomes dependent on the next portion of the sweet, as from the drug.
According to statistics, more than 50% of sweet tooth are experiencing psychological dependence on sugar, and rejection of it is accompanied by a strong “breaking”.
Having realized the reason for your need for sweet, it is easier to switch to receiving serotonin from other sources (from playing sports, hobbies, communicating with pleasant people): a person understands that the reason for discomfort is only a habit – and changes it.
Observe the diet
To the body that needs glucose, did not encourage replenishing its deficiency in the simplest way, it is recommended to eat at least 4-5 times a day in small portions. This will exclude during the day the appearance of severe hunger and reduce the likelihood of a break with snacking something sweet.
During the refusal of sugar breakfast is mandatory – with a full stomach it is much easier to keep from snacks, especially if in the morning meal there are protein products (cheese, fish, cottage cheese), causing a prolonged saturation.
Exclude sources of sugar from the diet
Its main sources in the daily diet are candy, biscuits, chocolate. Determine what you eat most often, and stop buying it. The share of sugar in products such as ketchup, sausage, mustard is acceptable, but if a person wants to give up sugar as much as possible, it is worth reducing the number of such products in his menu.
Enrich the diet with complex carbohydrates
Unlike easily assimilated, complex carbohydrates do not cause a sharp increase in the level of sugar, long digesting in the stomach and facilitating the slow intake of glucose into the blood.
Such products fully satisfy the body’s need for carbohydrates as the main energy suppliers and exclude the appearance of hunger and cravings for sweets for 3-4 hours after eating.
Sources of complex carbohydrates are whole grains, legumes, vegetables (tomatoes, zucchini, carrots, onions, eggplants, cabbage), products from wholemeal flour, etc. It is recommended to include them in the diet at least twice in the morning, special restrictions no.
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Switch to fruit
Fruit is the most valuable source of sugar, which can completely replace a refined product. Although fructose, in fact, sugar of natural origin, it is much safer to compensate for the lack of carbohydrates with it, if only because insulin is not required to assimilate fructose.
With sugar refusal, doctors recommend switching attention to fruits, dried fruits and honey – they to a lesser extent increase blood glucose and completely satisfy the body’s need for sweet.
Give up sugary drinks
Rejecting sugar in its traditional form and confectionery, many people make the mistake of continuing to use soda, packaged juices, sports drinks, sweet tea and coffee.
“Liquid calories” are cunning: for example, in 0.5 liters of lemonade contains about 15 tsp. sugar at a conditionally safe rate of 6 hours. per day. According to doctors, 1 liter of drunk soda per day increases the risk of developing acquired diabetes in children by 60%, and in middle-aged women – by 80%.
Refusal of sugar should not be accompanied by physical or mental discomfort, exceeding the permissible limits – dizziness, trembling in the limbs, depression.
In the first two cases it is recommended to see a doctor: a poor state of health can be a sign of a metabolic disorder, which, with a sharp restriction of sugar consumption, first manifested itself or worsened. It is more correct to switch to a healthy diet gradually, watching the changes in the body.
If the absence of sugar in food causes a prolonged depression, apathy – then, the motivation is not strong enough, the psyche is hard to cope with the changes. Gradual decrease in the share of sugar in the diet will make the transition from “sweet life” to healthy less painful and more successful.
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