I want something sweet: reasons, consequences, ways to overcome it.

“Sweets are necessary for brain function.” This statement is firmly ingrained in the minds of those with a sweet tooth, although it has long been refuted by scientists. The brain, however, needs glucose, which is most easily obtained from sweets or cake. But glucose is not only sweets; it is found in almost everything we eat. Almost all carbohydrates are transformed into glucose: cereals, celery, fish, steak and much more. The fact is that our body really likes to conserve energy, so it’s easier for it to get glucose from fast carbohydrates, rather than waste energy on processing complex ones.

The problem with constantly wanting dessert is that it poses a health risk. You need to overcome it not only for the sake of your figure, but also for the normal functioning of the same brain. Scientists from the University of California have experimentally proven that sweets disrupt connections between brain cells and slow down the transmission of impulses between them. If you don't fight your cravings for cakes, your risk of early-onset Alzheimer's increases. Therefore, it's time to get rid of this bad habit. Fortunately, nature has rewarded us with a lot of useful products that will help with this.

Insulin resistance

Insulin, produced by the pancreas, controls blood sugar levels and helps transport glucose into cells for further energy production. With insulin resistance, cells lose sensitivity to the action of insulin, which is why glucose is not supplied in the required amount, and the cells experience energy starvation. This results in weakness, dizziness and cravings for fast carbohydrates - that is, for sweets. Therefore, if you notice these symptoms, we recommend checking your glucose levels

and
insulin in the blood
. Insulin resistance is a serious problem that leads to type 2 diabetes and cardiovascular disease.

Why do you crave sweets and how to get rid of it?

Content:

• Why do you crave sweets and how to get rid of it?
• Additional rules

To understand how to deal with this scourge, you need to know why sometimes you so want to eat candy, cake or chocolate. A strong craving for desserts appears from a decrease in blood glucose levels. As we already understood, we can get it from anything. We also know that the body strives to get it as quickly as possible. For avid sweet tooths, this is similar to drug addiction: when the brain remembers that it receives fast carbohydrates on demand, it demands exactly them. When you refuse sugar-containing foods, the body can “sabotage”, even to the point of nausea and loss of strength. But this can be fixed.

If we want something sweet, then we just need energy. In order not to become dependent on food, you need to accustom yourself to the fact that energy is found in the right foods. Over time, by replacing the cake with a cereal bar or even a steak, we teach the brain to “extract” glucose from complex carbohydrates. The body can also synthesize glucose itself, this is called gluconeogenesis. But why would he need to synthesize it if he could just make Snickers? For overweight people, it is especially beneficial to force the body to produce energy.

In obesity, fat reserves are stored in the liver, and when the amount of carbohydrates is reduced, the body will convert this reserve into energy. In general, you need to curb your cravings for sweets for both your health and your appearance. Now in more detail about the products that will help you do this.

Beans

Beans, like many beans, are rich in easily digestible protein. Once in the body, proteins are quickly absorbed and supply energy. In addition, beans contain dietary fiber, which prolongs the feeling of fullness. Thanks to its beneficial minerals and vitamins, this product is considered a worthy substitute for desserts.

I don't like beans

You can replace it with any beans; chickpeas, peas and lentils are considered especially useful. You can use them to make hearty soups, delicious hummus or other pastas, or use them boiled for salads.

Herb tea

You can get rid of cravings for desserts even faster if you wash down the beans with herbal tea. It is recommended to drink it instead of coffee, soda, and packaged juices. We are only talking about herbal tea, since black and especially green tea contain caffeine. The natural drink will invigorate or relax, depending on the composition. It also replenishes the lack of moisture in the body and saturates it with useful elements. The key factor why it helps in this fight is a psychological technique. Firstly, you urgently need a distraction, and secondly, it fills your stomach.

I don't drink herbal tea

You can replace it with water with cucumber and mint, compote of berries and fruits without sugar, uzvar, natural grape juice.

Salo

In 2012, the Mayo Clinic conducted a study that confirmed the assumptions about the benefits of fatty foods. Experiments have proven that fatty foods reduce the risk of diseases of the cardiovascular system and serve as a preventive measure for senile dementia. This diet also has a positive effect on brain function. A small piece of toast with a piece of lard takes away the desire to eat chocolate cake, even if you don’t want lard at all at first.

I don't eat lard

The research results are not only about lard, it can be meat, fish, butter. That is, everything with animal fat. Vegetarians will have to find alternatives among beans and plant foods. To “set your teeth on edge”, it’s enough to eat one cutlet, a sandwich, or better yet, a salad with meat and herbs.

Herring

This is also an extremely unexpected product for combating sweet addiction. But herring has several advantages: it is fatty, contains protein, and is rich in Omega-3.

This is a very healthy product for the body; moreover, it quickly fills you up and keeps you feeling full for a long time. When you want a cake, you can eat some herring or other fish.

I don't like herring

Here you can choose any fish or seafood, almost all of them are rich in nutrients and replenish the lack of energy. Those who are on a diet can pay attention to lean types.

Celery

Greens with a characteristic taste and smell are not everyone’s cup of tea. But those who love celery will get an excellent helper in the fight against extra pounds and addiction to sweets. It has negative calories, which means it requires more energy to digest than celery provides. It quickly saturates thanks to fiber, therefore it interrupts any hunger. And after eating, you don’t have to worry about your figure.

I don't eat celery

You can replace it with arugula, spinach and basil salad. Also, juicy vegetables (cabbage, carrots, beets, cucumbers) will fill you up and “share” vitamins.

Kefir

There is a suspicion that some people develop an addiction to sweets due to the proliferation of harmful bacteria in the gastrointestinal tract. These microorganisms really “love” sugar and everything that looks like it, since they feed on it and multiply in it. For prevention, it is recommended to take probiotics every day; kefir is considered the best option. It normalizes the balance of microflora and saturates it with beneficial bacteria. As a result, the constant desire to pamper yourself with desserts disappears; fermented milk products also serve as a preventive measure against gastrointestinal diseases and candidiasis.

I don't drink kefir

The best analogue is natural yogurt without additives. You can add fresh berries, dried fruits or pieces of fresh fruit to it yourself. And some people prefer sour milk; they can also replace kefir.

Broccoli

It is recommended to replace chocolate with broccoli for two reasons. The first is the fiber in the composition, it will help preserve energy for a long time. The second is the chromium content of broccoli. Chromium stabilizes blood sugar levels, so it helps those with a sweet tooth to reconsider their habits. You can eat it in any form, even as part of freshly squeezed juices.

I don't like broccoli

You can find chromium in mushrooms, natural grape juice, asparagus, cereals and cereals.

Foods you can eat when you want something sweet or starchy

Nuts

Walnuts, almonds, and cashews are especially useful. They are rich in protein and healthy fats.

But be careful with packaged nuts, they may contain various additives; it is better to take the product in bulk.

Raw carrots

Carrots are a great and healthy snack. It contains a lot of fiber, which makes you feel full. It has a very pleasant taste and contains many nutrients.

But don't even think about adding sugar to it!

Chicken

Chicken meat is low in fat and rich in protein. This is a great option for replenishing nutrients.

The healthiest and safest way to cook chicken is by boiling it.

Beans

Beans are a powerhouse of nutrients, protein and fiber. You can cook it and take it with you as a healthy snack. An excellent alternative to chips, candies and other tasty treats.

Salmon

Salmon is rich in healthy fats and protein. This will allow you to reduce your cravings for sweets and nourish your body with the necessary substances.

Avocado

Not everyone likes the taste of avocado; it is quite specific. But it's a good, healthy snack that will give you a dose of the healthy fat your body needs.

Broccoli

Broccoli is full of microelements such as zinc, iron, selenium, calcium, and folic acid. The beneficial properties of this vegetable are not lost during heat treatment.

Bananas

Bananas are very sweet because they contain natural sugars. They can be eaten plain or added to porridge, cottage cheese, smoothies. They will not only add sweetness to the food, but also enrich it with potassium and magnesium.

Berries

Berries contain high doses of vitamins. They are very tasty and can easily replace many store-bought treats.

Tea

Make yourself herbal tea, for example, from Ivan tea, mint, currants. These plants make tea very tasty and without sugar. Try it and see for yourself.

Naturally, tea should be without cookies, sweets and buns.

Smoothie

Make a smoothie from natural yogurt and fruit. This will not only curb your sugar cravings, but also give you a dose of vitamins, fiber and probiotics.

What can you do to reduce your cravings for sweets?

Establish proper nutrition

You need to eat 5 times a day in small portions - breakfast, lunch, dinner and snacks in between.

For breakfast you need to eat complex carbohydrates and protein. These products will saturate the body for a long time and provide enough nutrition and energy.

For lunch you also need to eat protein, plus add fiber.

Dinner should be light and nutritious. You can eat light protein, for example, legumes, or some kind of porridge, vegetable salad.

For snacks, you can take a handful of nuts, fruits, vegetables, and sour milk.

When your body begins to receive quality nutrition, it will begin to ask for sweets less.

Drink enough water

Water standards are 30 ml per 1 kg of body weight. Stick to it daily.

We discussed how to start drinking water without harm to your health in the article about water. Be sure to read it.

Make a list of things that bring you joy

Let it be little things, but exactly what gives you pleasure, for example, watching a movie, doing a hair mask, going for a walk, etc. You must have at least 100 points.

Whenever you get a sweet tooth, look at this list and make something from it.

Improve your sleep quality

Try to wake up and go to bed at the same time. 2 hours before bedtime, do not use any gadgets; instead, take a walk in the fresh air.

Replace sweets and flour with healthy foods

Prepare some healthy foods for yourself, such as a handful of nuts, bananas, etc. The full list will be in the next paragraph. Always keep them on hand, take them to work, for a walk, on the road and have a snack with them.

What sweets can you eat while dieting?

You can replace sweets with healthy products that are sold in any store. When consuming, you should observe moderation.

Honey

Honey is the first product that can replace sweets. It helps improve metabolic processes in the body. It is almost impossible to recover from this product. You are allowed to eat no more than 2 tablespoons of honey per day, which will fill the body with energy and lift your spirits.

Advice! Consuming a moderate amount of honey daily will reduce sugar cravings and help the body fight flu and seasonal colds.

Chocolate

If you are on a diet and want something sweet, you can enjoy dark chocolate. This famous antidepressant will help strengthen blood vessels and the heart, improve the body's performance and normalize blood pressure during hypotension.

People leading an active lifestyle are allowed to eat no more than 30 g of dark chocolate per day, and 15 g for people with little physical activity.

During the diet, you can consume dark chocolate with a cocoa content of at least 72%.

Marshmallows and marshmallows

Marshmallows and marshmallows are the most dietary products. They are prepared on the basis of protein, apples and granulated sugar. Thanks to the fruit, they contain pectin. The treat helps strengthen the immune system and muscle tissue, as well as improve brain function.

It is best to replace sweets with homemade marshmallows. It tastes a little like bird's milk candy. Instead of dates, you can use honey for sweetness.

Marmalade and jelly

Marmalade contains useful substances – pectins. The delicacy helps reduce cholesterol levels, removes toxins and normalizes the gastrointestinal tract. The choice should be made from marmalade and jelly made from:

• apples;
• drain;
• apricots

The listed fruits and berries contain the largest amount of pectin. When purchasing, you should pay attention to the composition of the product, which should contain pectin compounds. If there are a large number of numbers with a capital letter E, then replacing sweets with such a delicacy with health benefits will not work. The maximum permissible daily allowance during the diet is 30 g.

Jelly is rich in gelatin, which is good for ligaments and muscles. The delicacy is enriched with fruit juice and is low-calorie. Jelly helps improve the appearance of the skin, make nails strong and hair shiny. When eating dessert, you will be able to remove toxins from the body, which will have a beneficial effect on your figure.

Ice cream

You can replace desserts with ice cream while losing weight. Fruit treats contain the fewest calories. The best choice is sorbet. It is light, filled with vitamins and contains a minimum of calories. Unlike regular ice cream, it can be served before the main meal, as a snack or dessert.

Creamy ice cream is also beneficial in moderation. It helps to lift your mood, fill the body with calcium, normalize sleep and calm you down. After eating a cold treat, the body will have to spend a large amount of energy to warm the food. As a result, calories will be burned.

You should not eat ice cream that is covered with:

• chocolate;
• sweet glaze;
• rice balls;
• cookies.