How to refuse sugar: useful tips

All people love sweets, this fact has been proven many times. Even the most avid supporters of diets and proper nutrition arrange for themselves the so-called “cheat-mila”, during which lean on high-calorie sweet dishes. But sometimes the need for sugar is so high that it reaches the point of absurdity. In humans, literally begins to break, followed by apathy, loss of mood and severe nervous breakdowns. In such situations it is necessary to urgently eliminate sugar from the diet.

Sugar rejection rules

1. In order to get rid of the need for sugar without stress for the body, the procedure should be carried out gradually. If you are used to put 2 spoons of sugar in tea, reduce the portion.
2. Completely eliminate the consumption of sweet soda and packaged juices. Quench your thirst with ordinary mineral water without gas.
3. If you broke off and ate a cake, you will have to work it out through physical exertion. Visit the gym or spend a long run.

Adjust the mode of eating

1. The desire to eat sweet comes when a person takes too long breaks between meals. Later, when carbohydrates enter the body, glucose jumps sharply, satisfaction occurs.
2. But such a step (eating sweet on an empty stomach) is fundamentally wrong. You need to make a diet consisting of 4-6 meals. Three of them take the main meals, the remaining 1-3 are snacks.
3. Take the habit of having breakfast! Not tea with sandwiches, but essential food. This may be oatmeal, cottage cheese with berries, flax porridge, wholegrain bread with a spoon of honey or cheese, boiled eggs.
4. Adjust the portion size. Each of your meals should not exceed two handfuls (conditionally). Do not forget to snack, always carry an apple or natural yogurt without additives.
5. Speaking of yogurt. In the purchased formulations of the type of natural "Activia" there are carbohydrates, but they are correct. So lean on the "Activia" without additives every day (drinking or in cans).

Eat more fruit

1. Fruits contain a lot of glucose and fructose, which do not contribute to sharp jumps in blood sugar. Pears, apples, peaches, kiwi, oranges - all this and much more should be on your table.
2. Make sure that at each snack you have a certain fruit at hand. At breakfast, everything fits except citrus, it is better to consume them at lunch.
3. Grapefruit or pomelo will help you to get rid of sugar addiction. In the listed types of fruits there are natural saccharides, they will remove the need for refined sugar.
4. Dried fruits are also among the fruits. Eat dates and figs in moderation, lean on dried apricots with dried apricots. It is better to combine dried fruits with cereal and honey for breakfast.

Eliminate the causes of sugar cravings.

1. Addiction to anything, including sweets, food, alcohol, tobacco, can not appear out of nowhere. When you start to wean the sugar, find the cause of the craving for it.
2. You may be experiencing stress or do not sleep well at night. For some, such a relationship appears in the cold season, when there is a desire to lie around the TV with tea and sweets.
3. It doesn’t matter what makes you eat fast carbohydrates. They cause irreparable harm to health and contribute to the development of diabetes.
4. If the dependence is of a psychological nature, it is urgent to get rid of it. Switch to getting joy from other things (work, hobbies, extreme sports, etc.).

Do not try to change immediately.

1. Refusal of sweets is usually accompanied by real torment, if you quit eating sugar sharply. Therefore, do not make mistakes "experienced", act wisely.
2. Lack of sugar leads to a sharp decline in hemoglobin, dizziness, pain in the head, tremor of the arms and legs. In order not to torture the psyche and the body, it is necessary to give up sugar slowly.
3. First, remove one spoon per day, then two spoons a day, and so on. You can eat 2 teaspoons of sugar per day, this is considered normal. Glucose should be ingested so that there are no problems.

Include more complex carbohydrates in your diet.

1. If we compare carbohydrates, complex ones do not cause a sharp jump in the level of glucose in the blood, in contrast to the easily digestible ones. In the first case, enzymes are digested long enough in the body. From here comes the slow flow of sugar into the blood.
2. If you properly balance the new diet, you will not have the desire to eat 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 do not want sweets. With such nutrition, the feeling of hunger does not threaten you either.
4. At the moment there are many useful products, which include complex carbohydrates. You can eat legumes, tomatoes, whole grain cereals, zucchini, eggplants, onions, cabbage and carrots.
5. Coarse flour products are also suitable. Such products must be present in the morning twice. There are no special restrictions in such nutrition.

Have breakfast

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

Avoid sugary drinks

1. If you decide to abandon the consumption of 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, 500 ml. lemonade contains about 250 grams. Sahara. It is important to understand that a person is not recommended to exceed 80 grams. Think and make certain conclusions.
3. Observations have shown that if you regularly drink 1 l. sweet soda per day, the risk of developing diabetes in children increases by 65%, for 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 normal sleep.You should rest for at least 7.5 hours.
2. If the figure is less, in a normal lifestyle, the body will require more than 400 Kcal more sweet. Therefore, we must do everything possible to ensure quality sleep. If necessary, start taking magnesium.

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

Video: 8 reasons to refuse sugar