How to get rid of the sugar-addictionThese white specks improve mood, you'll want more and you can not resist! A common pattern - the more you eat, the more you want! You gladly would have given it, but it manages to find ways
to penetrate into your plate ... and settle down at the waist. We are not talking about a dangerous drug, but only about sugar, but sometimes you may feel that your sweet tooth is akin to drug addiction.
Is it possible that something about it?Of course, it is relatively harmless to health, but the whole point numbers - excess sugar can
cause a lot of problems: from famine to unbearable bouts of overeating, heart problems and obesity. At least half of sugar, which we have found in soft drinks (including sports and fruit), and the rest of the sugar is hidden in ketchup, sauce, chocolate milk and various sweets - cookies, cakes, ice cream, even in flakes for breakfast. Surprisingly, some seemingly healthy foods such as yogurt or oatmeal fast food, can contain up to 20-30 grams (5-7 teaspoons) of sugar too much!
It seems that we will soon be drowned in a sea of diabetes, and to wear life jackets no one is ...American scientists have recommended limiting sugar intake to 7% of daily calories - about 6 teaspoons (100 calories) for women and 9 teaspoons (150 calories) for men. This amount is contained in just one half-liter bottle of fizzy drink cola! Now you know how easy it is to exceed the recommended rate and did not even notice it, why you should worry about? Is sugar so bad? Addition to the growing waist, high sugar intake is
associated with risk of type II diabetes, reduced levels of "good" cholesterol and heart disease. Depression, poor eyesight, migraines, autoimmune diseases of the system (arthritis, multiple sclerosis), osteoporosis can also be caused by a high sugar content in your menu. Recent studies have shown that eating lots of carbohydrates, including sugar, causes the production of serotonin, which gives us a good mood. Surely you have noticed, a rush of joy feel after you eat something sweet?
The trouble is that these feelings are quickly replaced by fatigue and sleepiness. Sugary foods are a temptation for most people, and the more sweet you eat, the less susceptible you become to sweet foods and can eat more. So if you can not resist the regular portion of the sweet, it's not because
you were born in such a sweet tooth. Your eating habits have made you that way. Fortunately, the situation can be changed when you start to reduce the amount of sugar in your diet, over time those sugary foods that you eat quietly in large numbers, begin to seem too sweet, and you can easily reduce the rate of consumption.
The first results you will notice just a couple of weeks. Follow this four-week plan to conquer your "sweet" relationship.
A week. Find out the sugar, hidden in productsThe first step to getting rid of addiction, it is excluded from the diet foods that contain excess sugar. Pastries, candy and ice cream, it's too easy to look deeper. Study food labels before you put them in a basket at the supermarket. If at least one of these ingredients is present in the products (especially among the first five elements), it is better to leave the product on the shelf: sugar or agave nectar, barley malt, brown sugar, cane sugar or syrup, fructose, dextran, honey, grape sugar or syrup, sucrose, maltose.
Once you recognize the "sugar" products, get rid of them! Fruit juices, sports drinks, fast food oatmeal, muesli bars, etc. - All these should be removed from your menu. Do not think that after that, your life will be "savory." Natural sugars found in fruits, is adjacent to them with vitamins, minerals and fiber, which is lost in the production of fruit juices. Also, a natural sugar found in milk, but in addition you get a dose of calcium, protein and vitamin D. But abstain from milk products and fruit with added sugar - yogurt, flavored milk, canned fruit. Choose 1% milk, yogurt without additives, and fresh fruit (which you can crumble in yogurt). Remember that you need to give up the added sugar in foods, not natural.
Do not be tempted to "diet" products - manufacturers often add extra sugar in them to compensate for the simplest tastes.Week 2. Stick up on food without too much sugarNow that you've cleaned the refrigerator and shelves in the kitchen, it was time to find replacement products, which had to be excluded (for sure there were many of them). For example, sweet flakes with honey or chocolate substitute whole grain, which for richness of taste, you can add berries or banana slices. Instead of snacking on candy and cookies, eat a handful of nuts or dried fruits, sweet yogurt, etc. replace natural.
Examine the list of products that you are excluded from the content of an excess of sugar in them, and try to find a replacement for everyone on the same principle. As for drinks, the best choice is water in which to taste and flavor can add a slice of lemon, orange or mint leaf. On the eve of going to the supermarket think for a list of dishes that you cook during the week and determine what products are needed for this.
Do not go to buy products on an empty stomach and always make a list of what to buy, or hunger may lead to spontaneous and not a useful purchase.Week 3. Defeating the desire to eat sweetNow that you have identified the sources of excess sugar and stocked a good alternative, it is time to master the technique of conscious rejection of the sweet. Once you feel the desire to eat something, drink a glass of water or take a walk, take a hot bath or read a good book.
Typically, the desire to eat something is harmful, if you have enough time, but do not confuse it with an objective sense of hunger. Try to imagine an alternative to offer a product that you want. Let this be a handful of nuts or fresh fruit, if you do not sound so tempting, and you are ready to give them up easily, you're not really hungry, and you just need to be distracted.
This week out from the sweet seem the most difficult, but the more carefully you follow the plan, the greater will be the chances of success. After several weeks of limiting sugar your perception of sweet taste threshold will rise, and you will find that not so much like candy and cakes, as before. As with any change, it is not easy, but soon you will be automatically reach for a glass of water instead of juice or candy.
Week 4. Make a long-term planSo, you managed to overcome the cravings for sweets, and now there is a new problem - how to keep this success. Sugar is not necessary for the health element, but all abandon it, too, is unrealistic, so if you want to return a little "sweetness of life", a key principle in this case - selectivity.
Do not let the sugar and sweets to be part of your daily menu, let it be a holiday treat. So how do you cope with the craving for sweets, it may seem complicated, but if you give yourself the indulgence too often or for a long time (e.g. during vacation), there is a risk to lose your way and face the "sugar problem" again.
If you broke down, do not reproach yourself too severely, and admit a mistake and decide for yourself, in the future you will make smarter decisions in choosing products. Experiment with the recipes - you'll be surprised how many ways are there to reduce calories by adding less sugar than you need a prescription.
Remember that to consolidate the new habit takes on average 3-4 weeks, but after that it is important to take and consolidate new norms of behavior.Dear user of our site, if you enjoyed this article, please click on "+1", this plyus is very important for us and for the development of our forum. Thank you very much for visiting our Web site, with respect, website administrator
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Topic: How to get rid of the sugar-addiction (Read 497 times)
