Sugar is the cause of pain, fatigue, weak immunity, depression, cardiovascular and gastrointestinal diseases. Unexpectedly? People have always eaten sugar, but before it used to be a treat. Now the food industry feeds each of us 63.5-68 kilograms of sugar a year. It is no wonder that we have become sugar addicts and are constantly sick.
It is not only sweet eaters who are at risk, because sugar is found in large quantities in almost all everyday foods.
However, the good news is that you can significantly reduce your sugar intake with a little effort.
So, I've put together 7 practical recommendationsto help you get rid of sugar addiction, and it's up to you to decide which one to choose.
1. Get at least eight hours of sleep.
Over the last hundred years, the average night's sleep has decreased from 9 to 6.5 hours. That's like cutting the body's payroll by a third. The result? Fatigue, pain, obesity and cravings for sweets. If people don't get a healthy night's sleep every night, they feel exhausted and want sweets to artificially energize themselves.
2. Don't start your day with sweet foods.
Scientists have made an interesting finding: a breakfast that tastes sweet (granola bars, croissants, cheesecakes with jam, etc.) encourages further consumption of other sweet foods throughout the day.
3. Don't go hungry.
Do not skip meals under any circumstances. The optimal eating regimen is breakfast, lunch, and dinner (preferably at the same time), plus one or two snacks as needed. Make sure that there are not too many breaks between meals. During long breaks without eating (>8 hours), blood glucose levels drop significantly. This leads, firstly, to bad feeling and mood (irritability, inability to concentrate, weakness), and secondly, to the fact that the body urgently needs fast glucose.
4. Brush your teeth or chew gum (no sugar).
Many people crave sweets after meals. In this case, rinsing the mouth with an antiseptic solution or brushing the teeth helps. The specific taste of toothpaste is incompatible with sweets. The same applies to chewing gum (unsweetened). Studies show that chewing gum (preferably mint flavored) reduces the intake of sweets.
5. Develop your palate
Sliced tomato with fresh basil leaves, drizzled with linseed oil, lightly salted and peppered avocado… Personally, I'm thrilled with these dishes. Although, to be honest, up until about three years ago, I belonged to the sweet tooth as well. It's a matter of habit….
Experiment with spices: cinnamon and ginger inhibit cravings for sweets. Indulge your taste buds with more refined additives than mayonnaise and ketchup – at least take balsamic vinegar and try different vegetable oils.
6. Hold out a pause.
The urge to eat something sweet comes and goes. If you have it, tell yourself that you will satisfy it in 10 minutes. Wait a little while. Remember that most emotional urges, including food urges, last only a few minutes. Keep in mind also that food addiction is no different from any other form of addiction: after the first bite, you'll want the second, third…
7. Look for healthy rewards.
Instead of pampering yourself with sweets, encourage yourself with a more valuable treat. Often cravings for sweets arise when you're bored or lonely. Make your list of sugar-free rewards and keep it handy in case you get discouraged. Think about what you could do in those 10-20 minutes while you're waiting for another slice of cake at the cafe: listen to your favorite music, make a sketch, call a friend, take a nap…
The main rule is that the reward must be non food.
Think about your life. Are there things that really make you feel good? The healthier sources of joy in your life, the less you will want sweets. Learn to enjoy the moment, whether it's having dinner with your family or walking home from work. Smile more often and feel sweetness in every moment of your life. Then the craving for sweets will reduce itself.