How do I stop eating sweets? Proven tips and menu for sugar rehab
Deliberately choosing sweets is the best way to avoid eating sweets in the face of temptation, as the brain produces neurotransmitters and hormones that cause feelings of happiness, relaxation, and guilt.
How do you limit sugar and sweets in your diet? Proven ways
Giving up sweets for a while is a good first step to stopping eating them, as it will help you learn how to incorporate sweets into your diet in a way that benefits both health and appearance.
However, this is not the only way to reduce the consumption of sweets. It won't work for many people. It is more effective to find the source , the cause of bingeing on sweets, and then fight it.
Make sure you're not eating too much.
You can quickly and easily boost your energy with sweets. Unfortunately, they typically only have low-quality fat and sugar. It is worthwhile to break the habit of reaching for sweets for this reason.
- Are you eating too little?
- Do you plan your meals?
- Do you eat at least 3 balanced, healthy meals ?
- Do you have time to calmly prepare meals and eat them?
If you habitually do not eat enough or do not prepare healthy meals , of course you will have a greater desire to reach for sweets.
Eat four well-balanced meals per day to reduce the desire to eat sweets as snacks.
Analyze the situations in which you eat sweets
When you yearn for sweets, take a break and go for a stroll or an apple. If you have coworkers who constantly offer cookies, treat them to fresh fruits. If you always have to eat something sweet with coffee, cut the portion in half.
What should I eat instead of sweets? Explore healthier alternatives
Fruit is a nutritious food that can be consumed even after 6 o'clock in the evening. It tastes just as good as traditional sweets but is healthier and more nourishing. It can be used to prepare desserts, mousses, cocktails, and jellies.
Use healthy sugar substitutes for homemade pastries and desserts :
- xylitol ,
Challenge yourself to give up sweets for a certain period of time
Challenge yourself or with friends to reduce sweets for 14-30 days, join a sugar-free challenge, or test a sugar-free program.
Sugar and sweets withdrawal program
Brooke Alpert and Patricia Farris developed a special program to wean off sweets, which requires daily effort to achieve results. The goal is to curb cravings as quickly as possible.
Products allowed on a diet that will help you stop eating sweets:
- A cup of unsweetened black coffee per day + unlimited black, green and/or herbal tea,
- at least 2 liters of water a day (can be carbonated),
- protein : lean red meat, pork, chicken, turkey, fish, shellfish, eggs, tofu or legumes
- vegetables : broccoli, Brussels sprouts, Chinese cabbage (bok choy), zucchini, mushrooms, kale, cauliflower, Chinese cabbage, cucumbers, peppers, arugula, lettuce (romaine, red, green), celery, asparagus, spinach - unlimited, avocado ( up to half a day)
- fruits : lemon or lime, as an addition to drinks or cooking,
- nuts and seeds : almonds, hemp seeds, chia seeds, cashews, macadamia nuts, pecans, walnuts, peanuts, pistachios, flaxseeds - 30 g up to 2 times a day for a snack (can be roasted or raw),
- spices : red wine vinegar, balsamic or apple vinegar;
- fats : olive oil, coconut oil - a tablespoon, cooking butter - a spoon, olives - 10 pieces,
- herbs and spices , especially cinnamon, tarragon, cloves, ginger, turmeric, marjoram, rosemary, sage, allspice - unlimited.
- Artificial sweeteners and diet drinks,
- alcohol ,
- dairy (except a little butter for cooking or stewing),
- wheat and other starchy foods such as pasta, breakfast cereals, bread, rice,
- fruits (except lemon and lime).
Of course, the forbidden products on this sugar detox also include sugar and all kinds of sweets , even healthy ones.
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