How to give up sugar: useful tips

All people love sweets, this fact has been proven many times. Even the most avid followers of diets and proper nutrition arrange for themselves the so-called “cheat-milas”, during which they lean on calorie-sweet foods. But sometimes the need for sugar is so high that it reaches the point of absurdity. In a person, withdrawal literally begins, followed by apathy, loss of mood and severe nervous breakdowns. It is in such situations that it is urgent to exclude sugar from the diet.

Rules for giving up sugar

1. In order to get rid of the need for sugar without stress for the body, the procedure must be carried out gradually. If you are used to putting 2 tablespoons of sugar in tea, reduce the serving.
2. Completely eliminate the consumption of sweet soda and packaged juices. Quench your thirst with plain mineral water without gas.
3. If you break and eat a cake, you have to work it out through physical activity. Go to the gym or do a long run.

Adjust your meal

1. The desire to eat sweets arises when a person takes too long breaks between meals. Later, when carbohydrates enter the body, glucose jumps sharply, satisfaction comes.
2. But such a step (eating sweets on an empty stomach) is fundamentally wrong. It is necessary to make a diet consisting of 4-6 meals. Three of them occupy the main meals, the remaining 1-3 are snacks.
3. Take the habit of having breakfast! Not tea with sandwiches, but substantial food. This can be oatmeal, cottage cheese with berries, flax porridge, whole grain bread with a spoon of honey or cheese, boiled eggs.
4. Adjust the serving size. Each of your meals should not exceed two handfuls (conditionally). Do not forget to snack, always carry an apple or natural yogurt with no additives.
5. Speaking of yogurt. There are carbohydrates in purchased formulations of the type of natural Activia, but they are correct. Therefore, lean on the "Activation" without additives every day (drinking or in jars).

Eat more fruits

1. Fruits contain a lot of glucose and fructose, which do not contribute to spikes in blood sugar. Pears, apples, peaches, kiwi, oranges - all this and much more should be on your table.
2. Make sure that at every snack you have at hand a certain fruit. Everything except citruses is suitable for breakfast, it is better to consume them at lunch.
3. Grapefruit or pomelo will help you break the habit of sugar addiction. In these types of fruits there are natural saccharides, they will remove the need for refined.
4. Fruits also include dried fruits. Eat dates and figs in moderation, lean on raisins with dried apricots. It is better to combine dried fruits with porridge and honey for breakfast.

Eliminate sugar cravings

1. Addiction to anything, including sweets, food, alcohol, tobacco, cannot appear from scratch. When you start to wean from sugar, find the reason for craving for it.
2. You may be stressed out or sleep poorly at night. For some, this addiction appears in the cold season, when there is a desire to lie on the TV with tea and sweets.
3. No matter what motivates you to consume fast carbohydrates. They cause irreparable harm to health and contribute to the development of diabetes.
4. If the dependence is psychological in nature, it needs to be urgently got rid of.Switch to getting joy from other things (work, hobbies, extreme sports, etc.).

Do not try to change right away

1. Refusal of sweets is usually accompanied by real torment, if you stop eating sugar sharply. Therefore, do not make mistakes "experienced", act wisely.
2. Lack of sugar leads to a sharp decline in hemoglobin, dizziness, headaches, tremors of the hands and feet. In order not to torment the psyche and body, it is necessary to refuse sugar slowly.
3. First remove one spoon a day, then two and so on. You can eat 2 teaspoons of sugar per day, this is considered the norm. Glucose must be ingested so that there are no problems.

Include more complex carbohydrates in your diet.

1. If you compare carbohydrates, complex ones do not cause a sharp jump in blood glucose levels, in contrast to easily digestible ones. In the first case, the enzymes are digested long enough in the body. From here comes the slow flow of sugar into the blood.
2. If you balance the new diet correctly, you will not have the desire to enjoy sweets.
3. You should eat about 5-6 times a day in small portions. The bottom line is that until complex carbohydrates are digested, you will not want sweets. With this kind of nutrition, hunger also does not threaten you.
4. Currently, there are many healthy foods that include complex carbohydrates. You can eat legumes, tomatoes, whole grains, zucchini, eggplant, onions, cabbage and carrots.
5. Coarse flour products are also suitable. Such products should be present twice in the morning. There are no special restrictions on this diet.

Have breakfast

1. To minimize the need for sweet foods, you need to have a high-quality breakfast.
2. In this case, the dish should be with the maximum amount of protein. You can eat chicken, peas, lean meats and chia seeds in different variations.
3. This breakfast will help you avoid a sharp decline in blood glucose. Usually a similar process provokes the need for sweets.
4. As shown by numerous studies, pea protein is many times superior to whey protein in all respects. In addition, beans improve the intestinal microflora.

Give up sugary drinks

1. If you decide to stop using sugar and confectionery, you also need to stop drinking soda and similar liquids. In most cases, people make the same mistake, they continue to consume sugary drinks.
2. For comparison, in 500 ml. lemonade contains about 250 gr. Sahara. It is important to understand that a person is not recommended to exceed 80 g. Think and draw certain conclusions.
3. Observations showed that if you regularly drink 1 liter. sweet soda per day, the risk of developing diabetes in children increases by 65%, in women over 30 - by 80%.

Normalize sleep

1. In order to maximally protect the body from overeating or the development of diabetes, it is necessary to maintain a normal sleep. You should rest for at least 7.5 hours.
2. If the figure is less, with a normal lifestyle, the body will require more sweet about 400 Kcal. Therefore, everything possible must be done to ensure a quality sleep. If necessary, start taking magnesium.

To completely abandon sugar will have to make a lot of effort. Review your diet. Follow simple instructions. It is important to eat right and go to the gym. Your menu should not contain semi-finished products and fast food. Sugar is recommended to replace fructose.

Video: 8 reasons to give up sugar