It is not necessary to completely give up sweets – firstly, it is really difficult to do in practice, and secondly, to some extent even harmful. However, you can reduce cravings for fast carbohydrates. As the endocrinologist Zukhra Pavlova said, reducing the amount of sweets in your diet is an achievable and very useful goal in all respects, and it is better to do it gradually.
So, you can reduce the volume of sweets, while changing its quality – there is only tasty and high-quality, and such “sugar bombs” as cakes and cakes – only at birthdays and weddings.
Make fruits and seasonal berries your usual sweet for yourself.
If you really want chocolate, you can eat one piece of bitter (5 grams). But not just swallow, but enjoy the taste, absorbing it and not washing it down with a hot drink.
The doctor also advised using sweeteners instead of sugar for tea and coffee – stevia, sucralose. Cane sugar, honey, Jerusalem artichoke syrup, agave, fructose will not work, these are high-grade carbohydrate products.
Get at least 7-8 hours of sleep to help reduce sugar cravings. It is advisable to go to bed no later than 23 hours.
The endocrinologist also recommended drinking water with a slice of lemon. A sour taste can fool the receptors, and water is always healthy.
In addition, 10-15 minutes can be taken for a walk. If you suddenly have an acute craving for sweets, go outside – a change in activity will reprogram the brain and make it distract from the desire for fast carbohydrates.
Eat sweets only in the morning, before 3 pm, and as a dessert after the main meals, the expert added. So it will not cause a sharp jump in blood sugar levels.
Source: Rosbalt
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