Answered by Natalie Makienko, Practicing Dietitian, Founder of NaturalDiet Online Health Center, Member of NANP International Association, Author of Two Best Sellers on Nutrition, Eliminating Breakdowns and Weight Loss.
White sugar is a fully refined, refined chemical that feeds pathogenic bacteria. If there is an excess of pathogenic bacteria in the body, you automatically want to add even more high-sugar foods to the diet. The negative consequences of such nutrition are a violation of the microbiome, heartburn and bloating.
Sweet like a drug. An interesting fact: the formula of sugar is very similar to the formula of drugs and it is also capable of causing a strong addiction. Our body adapts to the amount of sweets we consume daily, and it wants more and more.
To get rid of cravings for sweets, you need to understand the reasons. The most common include:
With a strong rejection of sweets, a deficiency appears that the body needs to replenish. On average, a person can go without sweets for about two weeks. After – a breakdown, as the body needs sugar. Often after breakdowns bloating, extra pounds and a feeling of guilt appear. All this takes away our energy, reduces self-esteem and negatively affects the body.
Too much sugar can trigger more cravings. When a person consumes it for breakfast, after dinner, as a snack, or eats a croissant instead of bread, the body automatically asks for more.
Problems in personal life, lack of emotions, the role of the victim; therefore the only joy is sweet. When people face severe stress, they fall into two types: those who eat nothing and those who eat sweets all the time. It is better to eat sweets for a couple of days than to go hungry, because fasting leads to depression.
Protein is a complex chain of amino acids and our body cannot fully absorb it. It is better to reduce the protein concentration in a meal. An important rule: one food, one type of protein. For a woman who does not exercise every day, it is enough to eat protein 1-2 times a day. When she is overabundant, other tastes are compensated. The body needs every taste, so you don’t need to limit yourself completely to sweets.
The lack of vegetable fats and complex carbohydrates causes an increased need for sweets. Sugar is the fastest source of energy replacement.
The deficiency of iron, vitamin D and other elements is compensated with foods that contain sugar. Deficiencies are always a lack of energy and a false signal to the body that it needs to be replenished with sugar. In fact, it is necessary to make up the deficits.
The flavor can be dulled by chemicals, poor chewing, Asian cooking, or strong flavor enhancers. Consequently, cleansing the taste buds is a quick way to get us to savor the true flavor of food and reduce the need for sugary foods. An interesting fact: children have the most correct receptor configuration, since they did not consume a lot of food.
After 17:00 we don’t need extra power, it won’t run out. At night, our body prepares to rest, the production of melatonin begins, and carbohydrates interrupt these processes.
Consider your nature and natural needs. The sweet taste is normal. A priori, from birth, a love of sweets is inherent in a person. Here are some simple rules that will help build a harmonious relationship with sweets.
Sugar can be replaced with fruits, honey, maple syrup, cereals, dairy products. These are the things you should add to your daily diet.
To reduce the consumption of sweets, it is worth reducing physical activity, but only on condition that they are excessive. Training should give energy, between them you need to rest, because the body needs to recover. The optimal amount of training is physical activity every other day. Appetite will return to normal and cravings for sweets will begin to subside.
Lunch is the peak of digestive activity and the most satisfying meal from 12:30 to 15:30. For lunch to be correct, it must contain complex carbohydrates, vegetable fats, protein to taste and vegetables.
We often confuse hunger with thirst. If you build the correct drinking regimen, then the body will feel better. In order to avoid edema and form the correct signals of hunger and satiety, it is necessary to establish a drinking regimen.
And most importantly: if you eat sweets, do not scold yourself, enjoy the consumption. Love yourself, take care of yourself and allow sweets to be consumed in the optimal amount without overabundance.