Why there is a strong craving for sweets and how you can get rid of this bad habit. Ways and methods, using which, you can forever give up sweets.
Many people do not know that even an inveterate sweet tooth needs 20 g of sugar daily, but no more. It is this amount of sugar that the body can take without visible damage to health and shape. If you try to translate this volume into real products, you get about one candy or a cup of tea with 2 tsp. Sahara. The sweet tooth cannot be limited to such a small amount of sweet. But there are effective methods by which you can permanently give up the habit of overusing sweet and starchy foods.
Food addiction is a special term used in psychology that is responsible for a disorder that causes a person to start eating food not to satisfy the natural feeling of hunger. In this case, sweet and starchy foods are used to suppress feelings of anxiety or get pleasant emotions. It is baked goods and various sweets that are used for this purpose. As a result, a person becomes literally addicted to sweets, chocolate, sweet pies and cakes.
Sooner or later, a person thinks about the necessity and importance of following simple principles of proper nutrition. As a result, a painful question arises whether it is really possible to get rid of the habit of sticking to problems with sweets. To solve this problem, first of all, you must try to accurately determine the reasons that provoked its appearance.
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Why does the desire to eat flour and sweet foods appear?
Scientists have identified several main reasons that provoke the emergence of an almost uncontrollable desire to eat something sweet. These include:
- Lack of phosphorus, tryptophan, chromium in the body. These substances are involved in the processing of glucose. As a result of their lack, the body attempts to replenish them through the use of sweets.
- Increased mental stress. For proper nutrition of the brain and preservation of its functionality, the body spends about 20% of the available energy reserves. Their replenishment occurs thanks to glucose obtained from food. As a result of too active work of the brain, a deficiency of valuable trace elements develops. Because of this, the person is literally shaking with a strong desire to eat something very sweet.
- Recovery after hypotension, concussion and in the presence of such an unpleasant disease as osteochondrosis. These conditions lead to a slowdown in blood circulation, against which the body begins to feel the need for glucose.
- Depressed state or living in conditions of frequent stressful situations. A sweet bun or chocolate bar can help you quickly get rid of negative moods. This is achieved by increasing the level of serotonin in the blood - a hormone responsible for a good mood.
- A temporary breakdown or metabolic disorder. Many women have experienced a strong and almost irresistible urge to eat something sweet during their period.
In most cases, the desire to eat something sweet is caused for a reason. There are certain reasons that the body is trying to eliminate with an extra dose of glucose.
Consequences of abuse of sweet
The main reason why potentially unhealthy foods are popular is because cookies and sweets contain carbohydrates. With the help of these substances, the body tries to replenish the reserves of the spent energy. Burning only 1 g of carbohydrates results in the release of 4 Kcal of energy.
The answer to the question of how to simply and permanently get rid of the desire to eat something sweet is in no way. The fact is that the human body simply cannot fully exist without glucose.
But no one can cancel the “golden mean” rule - not only the use of sweets in large quantities, but also their complete absence in the diet, negatively affects the state and functioning of the body. Nutritionists have many complaints about fast or simple carbohydrates that are consumed by the body in just a couple of minutes. Consuming sweets in large quantities leads to the breakdown of a certain part into energy, but the rest is stored as fuel for full muscle function. The third part remains, which turns into fatty deposits.
If the body contains an increased amount of simple carbohydrates, this can lead to serious negative consequences. Most often, the following problems appear:
- the development of obesity;
- reduced life expectancy;
- pregnancy is difficult and with complications;
- the development of oncological diseases of the intestine and gastrointestinal tract;
- the formation of diabetes mellitus;
- the appearance of cardiovascular diseases;
- various problems associated with the condition of the skin;
- disorders in the immune system;
- the development of atherosclerosis;
- the formation of thrush;
- the appearance of caries.
How much sweet and starchy foods can you eat?
If you have problems with being overweight, in order to lose weight, you have to reconsider your habits regularly and consume large quantities of foods containing harmful sugar. Of course, it's very easy to eat a lot more carbs than your body needs. Having eaten just a couple of pieces of chocolate will not give you a feeling of satiety, but having eaten a whole bar, there is a desire to eat another one.
To determine the permissible daily intake of carbohydrates, it is necessary to take into account the lifestyle that a person leads and the degree of physical activity. As a rule, this indicator varies in the range of 300-500 g, which is equal to 1200-2000 Kcal. One standard bar of chocolate contains about 25.5 g of carbohydrates, which is about 500 Kcal. This will be almost a third of the daily allowance.
Of course, you can afford extra carbohydrates, but only on condition that physical activity is ahead. For example, a grueling workout in the gym.
Carbohydrates: Simple and Complex
Fast or simple carbohydrates are found in sugar, including other sugar-containing foods such as cakes, jams, honey, soda and store juices, white rice, white bread, and sweet vegetables and fruits. If these foods are consumed in high quantities, extra centimeters will soon appear in the waist area.
Foods that contain fast carbohydrates lead to the development of serious food addiction. The sugar found in flour and sweet treats helps the body obtain the happiness hormone or endorphin. You get used to this very quickly and it becomes extremely problematic to refuse a delicious bun. As a result of the rejection of sweets and starchy foods, there is a feeling of depression and sadness.
After the habit has become a serious addiction, the exclusion of baked goods and sweets from the diet leads to the fact that the person becomes irritable and constantly breaks down on loved ones. He is very nervous about various trifles and gets angry for no apparent reason.
You can find a way out of this difficult situation - to support the body's energy potential, it is required to use complex carbohydrates, which will be an excellent substitute for a simple one. Only complex and healthy carbohydrates will allow you to feel full and at the same time not increase the permissible threshold of the daily allowance.
The time it takes to break down complex carbohydrates is much longer than the time it takes to consume simple carbohydrates. If healthy carbohydrates are consumed in moderation, weight gain will not occur. However, if such foods are consumed in significantly larger quantities than nutritionists advise, the health damage is much less than from fast carbohydrates.
The right carbohydrates are found in vegetables (tomatoes, carrots, various types of cabbage), beans, buckwheat and oat flour, wholemeal bread, potatoes, etc.
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How to give up sweets?
There is a titanic work to be done to really get rid of addiction to sweets and flour products. There are a small number of people who can consume candy or cakes in almost unlimited quantities and not get better at all. But there is also a category of people whose weight is rapidly increasing even after one candy, and it is extremely difficult to lose weight even with a strict diet.
Nutritionists say that the ability to give up sweets is directly influenced by the presence of individual characteristics of the body. The factors that led to the development of this dependence must be taken into account.
Often there are situations when a pathological love of sweets is only the tip of the iceberg, while most of the ice island is hidden by its own subconscious. Dependence on different delicacies has psychological reasons.
The most common among them are:
- instilling in childhood sweet encouragement for work done or academic success;
- sweets are perceived as something unlawful or forbidden, which makes you want sweets even more;
- the habit of using sweets as a shield against problems at work or troubles in your personal life;
- the habit of eating something sweet, after suffering stress or negative emotions.
The development of dependence on foods containing a large amount of sugar is due to your own subconscious. In most cases, this category of food is perceived as a source of enjoyment, joy and pleasure. Since cakes, candies, and chocolates all contribute to the production of happiness hormones, they can actually improve your mood, but the effect goes away rather quickly. However, even if sweets are consumed in large quantities, it does not help get rid of problems and troubles, which still remain unresolved.
Psychologists do not argue that you need to completely and permanently exclude sweets from your diet. The menu should also contain simple carbohydrates, but only in insignificant quantities - no more than 5% of the total daily intake of carbohydrates.
Most people, burning with the desire to quickly lose weight and gain a dream figure, rush to extremes and begin to follow strict diets. Such actions by the body will be perceived as a cruel punishment and a breakdown will occur very quickly, because removing dependence on sweets is not as easy as it might seem at first glance. Psychologists assure that if such a state is provoked by a psychological problem, while health is in perfect order, you can get rid of food addiction on your own.
Find out what foods can replace sugar
In this case, it is worth listening to the advice of psychologists, observing which you can solve the problem:
- All sweets and starchy foods should not be taken as something unique. Food is only a source for maintaining the health of the body.
- While eating, you need to learn to think about what is on the plate, all other thoughts should be left for later. Put your phone aside and turn off the TV, do not read books during your meal. This will help avoid overeating.
- Conduct research work - study not only the composition, but also the peculiarities of creating your favorite sweets. If you get to the bottom of it, it becomes clear that sugar will not help get rid of problems, and its use in uncontrolled quantities only leads to poor health.
- Find the motivation to make it through this test. For example, many girls find it much easier to lose weight in a short period of time if they have a wedding or vacation soon. Set a clear goal for yourself and start moving towards it.
- Try not to rush things. Do not immediately exclude all sweets and flour products from your life, since such actions will not lead to anything good. Both bad habits and favorite foods should be gradually abandoned, reducing their number every day. Already on the 10th day you will feel much lighter, calmer and more comfortable.
- Get enough sleep. Only having good rest and recuperation will help to completely cope with food addiction. If you neglect this advice, the lack of energy and strength will again push you to eat something sweet and very harmful.
Psychological tricks on how to give up sweet and starchy foods
To outsmart the brain when there is a strong desire to eat something sweet and harmful, you should use the following effective tricks:
- If you really want something sweet, put a candy in your mouth and spit it out after a couple of moments.
- Divide a portion of the cake into several and eat in two or three passes. Thus, the illusion is created that several full servings of sweet have been eaten.
- Place food on small dark plates.
- Try to remove all sweets from the house and kitchen cabinets so that there are no temptations.
- Make the required adjustments to your own diet. However, it should be borne in mind that simple carbohydrates cannot be completely excluded from the diet. But the main emphasis should be on protein foods that supply complex carbohydrates to the body.
- Introduce as many fresh vegetables with fruits, meats and grains as possible into your diet. Instead of harmful sweets, you can use healthy ones - for example, dried fruits, honey, pears, sweet varieties of apples and nuts, but only in small quantities.
- If you can’t resist eating the pie, try to completely switch your attention to something more important and useful.
- If you give up sweets, try to find another source of joy for yourself or practice your favorite hobby.
Refusal of sweets: what happens to the body?
Scientists conducted an experiment during which they were able to establish that it takes 66 days to develop a persistent habit. But even if you minimize the use of sweets, a positive result will be noticeable in a month.
Changes appear in the following:
- Cardiac cough and shortness of breath are eliminated. It becomes much easier to breathe, the work of the cardiovascular system is normalized.
- The likelihood of developing diabetes, atherosclerosis and stroke is reduced at least three times.
- The skin becomes clearer - acne is removed, an even and natural shade returns. After giving up sweets, the aging process of the skin slows down several times.
- Increasing brain activity helps to overcome food addiction much faster, and it also becomes easier to memorize information.
After giving up sweets or reducing the use of unhealthy foods to a minimum, you can also lose weight. About 3-5 months of healthy eating, you can get rid of 5-10 kg of excess weight. However, this indicator is directly influenced by the lifestyle and the intensity of physical activity.
How to give up sweets - watch the video:
