Everyone who is trying to lose weight or switch to proper nutrition is concerned about the same question: “What can I replace sweets with?” It seems easy only at first glance. In fact, getting rid of the banal habit of drinking tea and coffee with sugar is not so easy. Giving up sweets during a diet is the most serious test for those with a sweet tooth.
The lack of a favorite product is perceived as stress, so the question of how to replace sweets on a diet becomes relevant. Moreover, you cannot completely give up carbohydrates. With proper nutrition, sweets are just as appropriate as proteins and fats. But only the “right” treats can replace harmful trans fats, fast carbohydrates and all kinds of aromatic and chemical additives.
Causes of cravings for sweets
A craving for sweets is comparable to an addiction, but unlike alcohol or gambling, it does not cause condemnation from others. Those with a sweet tooth are ready to give up salty, smoked, fried and any other foods in favor of sweets. There may be several reasons for this attraction:
- genetic inheritance;
- habit of eating stress;
- lack of chromium, magnesium in the body;
- baking, baking, and sweets are perceived as a source of joy and happiness.
To maintain weight, it is enough to observe moderation - no more than 1 serving per day, which should be eaten in the first half of the day.
Air hello
How to replace sweets when eating right or losing weight, if you can’t afford to give up goodies? Even the word “impossible” has exceptions. For example, marshmallows and marshmallows are almost ideal sweets.
Both sweets are prepared from fruit (berry) jelly with the addition of proteins and sugar. An obvious advantage of the treats is their high pectin content, which is known to remove harmful substances from the body.
In addition, “air friends” are especially useful for gastrointestinal diseases, as they reduce irritation of the gastric mucosa. The only advice: buy and use only white marshmallows; colored ones usually contain artificial colors.
Instead of sweets - fruits and dried fruits
Fresh and dried fruits are the easiest and healthiest option to replace sweets with.
Fruits contain natural sugars that are beneficial to health, as well as minerals and vitamins. Peaches, kiwis, green apples and oranges are rich in sugars. They can replace sweets even while losing weight. It’s great if you add pineapples or grapefruits to your diet, they speed up the fat burning process. Grapes contain a lot of sugar, but it should be eaten in small portions. But a banana will not only replace sweets, but also help you feel full. Pears and apples are ideal for baking, becoming even tastier.
Nutritionists advise eating sweet fruits in the morning. But if you want to eat something tasty in the evening, then an apple or even a banana will be much healthier and less caloric compared to a piece of cake.
You can prepare a wide variety of salads, homemade yoghurts, jelly-like cakes, fresh juices from fruits, or simply enjoy their pristine taste.
Dried fruits contain even more sugar, so you need to eat them in small quantities. They contain useful substances and keep you full for a long time. They have the ability to cleanse the intestines of old foods. It is recommended to eat up to 30 g of dried fruits per day.
Dried fruits are sources of nutrients and help fight various problems. Dried apricots, for example, strengthen the cardiovascular system and help burn excess fat, and raisins strengthen the nervous system. Prunes relieve fatigue, help intestinal function, improve skin condition, and dates charge you with energy and increase performance.
How to replace flour on a diet
You shouldn’t completely give up baking on a diet; you can treat yourself to buns, pancakes or cookies, but only with the right ingredients, namely:
- Bran;
- Cellulose;
- Cereals.
These products consist of complex carbohydrates, and therefore do not increase blood sugar, maintain a feeling of fullness for a long time, saturate the body with useful substances and do not cause excess weight. Bran and fiber normalize metabolism and help get rid of constipation.
The rate of consumption of low-calorie baked goods on a diet should not exceed 150 g.
When baking, use the following rules:
- Don't use oil.
- If the recipe calls for a fermented milk product, then use low fat content.
- For eggs, use only the whites.
- Replace sugar with sakhzam or diet syrup.
- Instead of nuts, take rolled oats.
- Bake in silicone molds; they do not need to be greased with vegetable fat.
In addition, the most dietary baked goods are made from cottage cheese - these are casseroles, cheesecakes, and cottage cheese muffins. By adding fruit or sweetener to the casserole, you will get a great alternative to a sweet pie.
Often, low-calorie desserts are in no way inferior to desserts with sugar. Various additions of vanillin, sakhzam, poppy seeds, and cinnamon give them a refined taste. And dietary baking gives lightness to the body and does not add extra centimeters to the waist.
Instead of milk chocolate - dark chocolate
Dark chocolate with a cocoa content of at least 70 percent will not harm your figure in any way. The product contains flavonoids that reduce insulin resistance and regulate the body's consumption of glucose. It has been scientifically proven that insulin resistance provokes weight gain, even obesity.
Eat 50 g of dark chocolate a day to improve your mood, stimulate mental activity and harmonize the nervous system. In addition, it improves intestinal microflora, contains beneficial plant fiber and has anti-anxiety activity, thereby preventing the occurrence of stress.
Let's sum it up
and light desserts made from sweet fruits and berries at home. Eliminating sugar from the diet is difficult to maintain in the first days of the diet, but with proper replacement, you can avoid the painful feeling of sweet deprivation.
When deciding to lose weight, you need to carefully plan your diet and physical activity regimen. Refusal of carbohydrates and fats, sharp limitation of portion sizes, and improper water regime may not only not help you lose weight, but also lead to serious health problems. To get the expected result from the diet, before starting it you need to consult a doctor and adjust the diet menu taking into account existing chronic diseases.
Instead of cake - marmalade, jelly and marshmallows
These sweets contain no fat and are rich in healthy carbohydrates if prepared correctly. Such delicacies strengthen the immune system and lower cholesterol, and also provide calcium and iodine. You can eat up to 10-20 g of dessert per day, but not more than 3 times a week. In the store, choose the most natural product without chocolate.
Marshmallow
Few people know that marshmallows contain absolutely no fat. It consists of fruit puree, egg white and thickeners: gelatin, pectin, agar-agar. These components help strengthen the immune system, cleanse and improve the functioning of the liver and brain, have a beneficial effect on the structure of nails, hair and joints, and also help improve digestion.
When replacing sweets on a diet with marshmallows, one must not forget about a sense of proportion, since its calorie content is 320 kcal. But it is worth highlighting one undoubted advantage - the airiness and relative lightness of the product. The weight of one piece is approximately 35 g, which corresponds to 100 kcal.
Marmalade, jelly
You can also replace flour products with jelly and marmalade. In addition to berry and fruit purees, these products contain high amounts of gelatin and pectin. There are no fats in the composition. Useful properties are the same as marshmallows.
The caloric content of jelly is 80 kcal per 100 grams of product. Pectin in the jelly cleanses the intestines of stones and toxins, and glycine is effective against damage to cartilage and bones. Marmalade is of natural origin (extracted from apples and other fruits). In addition, it helps normalize liver function and remove accumulated toxins and waste from the body. The marmalade contains vitamin PP, sodium, calcium, phosphorus, iron, magnesium and potassium.
Everything for baking - do it yourself
I want to be sure that there is not a drop of chemicals, preservatives or other garbage in my dishes. Of course, you can buy baking powder and plant milk in the store, but I prefer “handmade” work. And you?
For homemade dough baking powder:
- Flour or starch - 24 g
- Soda - 10 g
- Citric acid - 6 g
- Mix all the ingredients. It is necessary to strictly observe the proportions and be confident in your kitchen scales.
- Store in a small, completely dry jar and do not allow moisture to get into the mixture. You can use any flour and starch.
For almond milk:
- Raw almonds - 100 g
- Water – 400 ml
- Salt - to taste
- Sweetener - to taste
- Wash the almonds well, add hot water and leave for 2 hours. We peel the peel, after soaking it comes off very well.
- Place the almonds in a blender bowl, add water at room temperature and grind with a blender.
- Pour the milk through a sieve. Add salt and sweetener as desired. Store milk in the refrigerator for 5 days.
- The remaining pulp can be added to baked goods.
For berry jam:
- Berries - 200 g
- Sweetener - to taste
- Corn starch - 20 g
- Water – 80 ml
- Pour the berries into a saucepan, add 50 ml of water and sweetener.
- Cook over medium heat until the berries are softened.
- Mix the starch with 30 ml of water and stir until smooth.
- Add starch to the berries and cook, stirring constantly, until thickened.
Instead of cookies - oatmeal cookies or nuts
The cookies we buy at the store contain large amounts of sugar. The only healthy cookie substitute is oatmeal cookies and nuts. Of course, it is better to bake it yourself. Made from oatmeal, oatmeal cookies contain a lot of fiber, which stimulates the digestion process and removes toxins from the intestines.
Nuts are rich in protein, healthy fats, vitamins and minerals, and amino acids, which are essential for brain nutrition and a healthy immune system. But remember that nuts
are very high in calories, and their consumption should be limited to a few kernels per day.
It is recommended to mix dry fruits and nuts to make a vitamin mix. You can also make homemade sweets. To do this, you need to chop different dried fruits, roll them into small balls and roll them in cocoa or coconut. Such a healthy and tasty dessert will not leave anyone indifferent.
Healthy sweets during pregnancy
According to doctors’ recommendations, for the first 3 months the amount of carbohydrates consumed per day should not exceed 450 g, and after that - 350-400 g. Therefore, a competent approach to the combination of fruits, nuts, berries and other delicacies will make the expectant mother’s menu tasty and healthy. So what can you replace sweets with during pregnancy?
Firstly, it is advisable for women in an “interesting” position to prepare delicacies at home. For example, ice cream can be made from fruit juice or yogurt, dried fruit pastille, oatmeal cookies, jelly. Believe me, there are a lot of safe recipes for sweets.
Secondly, honey can be an alternative to sugar. Be careful, in large quantities a healthy product can turn into a source of allergies.
Thirdly, instead of pies, buns and sweets for tea, add dried fruits. Dried apples, dates, raisins, prunes, dried apricots - all these are natural delicacies containing pectin, antioxidants, vitamins and fiber.
Fourthly, marshmallows and marmalade can take a worthy place on the table during the morning meal. But on one condition: cook it yourself according to the classic recipe.
Fifthly, high-quality chocolate with a high content of cocoa beans can bring maximum benefit to the body. The only warning: know when to stop!
Sixth, seasonal sweet vegetables (pumpkin, corn, beets) and fruits are what replace sweets when you don’t want to limit yourself to anything. Sometimes you can make a salad, freshly squeezed juice, smoothies, fresh juices and much more from one product. So don't be afraid to experiment.
