More recently, almost the entire developed world has entered the era of cheap and fast food. Already several generations grew up on it, habits are inherited. Residents of developed countries are obese. But what kind of cheap food group creates such problems? Fast carbohydrates. All the sweet food we are all used to. We enjoy when chocolate melts in our mouths and when gingerbread crunches. In the era of fast life, stress strikes us almost every day, and these products are for us a ray of hope in this world. But as was written, we are used to it, which means that this is just a bad habit that you can get rid of. Ivan Petrovich Pavlov at the beginning of the twentieth century received the Nobel Prize, proving that everything that we get used to can be completely changed, you only need the right approach. Almost all people agree that it is necessary to endure about 21 days, and then the habit will almost completely disappear. So, in this article we will talk about how to get rid of the habit of eating tons of sweets and lose weight.
How to give up sweets to lose weight: tips, reviews
Almost every one of us in childhood was awarded for good behavior with candy or chocolate. Even now, when many of the readers raise their own children, they resort to the same methods. Every holiday or tea party is an abundance of cupcakes, cookies, cakes and other desserts. The modern food industry is built in such a way as to sell more and get more money for it. Sweets are easily absorbed, so satiety is not felt, and calories are gained in a colossal way. And this is extremely harmful in the volumes that many are used to. Tea with three tablespoons of sugar is already the norm, although this drink is fine even without it. Receptors get used to it, and we no longer notice what we eat. Everything that we buy, in addition, is stuffed with preservatives, trans fats and flavor enhancers. This is a real addiction along with smoking and alcoholism. And no less harm is done. How to give up sweets forever?
Physiological Dependence
Probably almost anyone who reads this article is addicted to various sweets and came in search of an answer to the question of how to refuse sweets. All sweets, rolls, white bread are fast carbohydrates. That is, carbohydrates that are instantly absorbed, and excess energy is quickly converted to fat. If we take the recommended data on the percentage of fast carbohydrates - this is 5 percent of the daily calorie content. Look at your diet, do you really have 5 percent for sweets and flour? That is, about 100 kcal is 3 teaspoons of sugar without a hill. How many cups of tea with sugar do you drink per day?
The intake of a large number of fast carbohydrates into the body leads to a jump in glucose, which the body immediately tries to neutralize. It neutralizes the release of insulin into the bloodstream, and in reserve. As a result, the body processes all glucose into fat, and then, once there is an excess of insulin, an anabolic hormone that prevents the waste of fat from stores, it signals carbohydrate starvation. As a result, increased appetite and off and on. As a result, you overeat. You must have noticed that on a strict diet, as soon as you eat a little sweet, then the frenzied eating of everything in a row begins. This is the main cause of obesity. And everyone who understands that they have developed addiction is interested in: how to refuse sweets?
Addiction in our head
For us, all kinds of sweets are bliss. We experience incredible pleasure when we eat like that. It's like a drug addiction, just the effects are much weaker. The brain uses carbohydrates as the main source of energy. To signal that he has received enough carbohydrates, he synthesizes serotonin - the hormone of happiness. That is, we feel normal, there is no anxiety and similar feelings. When we overeat sweets, more carbohydrates come in and more of this hormone is released, so we feel a little euphoric. I want even more to experience this feeling even longer and stronger. This is explained in terms of psychology. How to give up sweets? This is not easy to do, but it is possible for everyone.
Hence, such a difficulty should be quit; there is sweets - the psychological component, which is regulated by biochemical reactions. Any emotions are the secretion of certain enzymes, therefore, following the emotions, a person cannot control himself, especially in stressful situations, requiring serotonin. Dependence on such a habit is explained in terms of psychology. How to refuse sweet and starchy foods? You must always remember that sweet with a passive lifestyle is an evil that must be fought like an alcoholic with the habit of constantly being drunk. Problems are not solved by alcohol and sweets. They only become more serious, because your body suffers. How to give up sweets and get rid of this problem? This question excites many.
What are the reasons to refuse sweets?
It was said above that, despite the pleasant sensations, sweet is evil. You can count the calories that you eat at the expense of sweets. Not convinced? Then the research data of the University of Harvard should be reasonable. They conducted many years of observation, as a result they came to interesting conclusions. People who consume sweets constantly suffer from obesity, and most of these people cannot have children. The fact is that a large amount of glucose loads the liver, and it begins the synthesis of fat in large quantities. The body is rebuilt, creating a new homeostasis - the optimal state of all biochemical processes. The hormone balance changes, as a result, insulin levels increase on an ongoing basis and the production of sex hormones, including testosterone, decreases. A large amount of insulin leads to infertility. Many who were able to overcome this habit write: “I gave up sweets and lost weight, and then my life got better.”
A change in the state of homeostasis upsets the normal balance of processes. Recent studies say that increased consumption of sweets causes allergic reactions and disruptions in the central nervous system in childhood. Children become less mobile and prefer to lie or sit more. If you sharply remove sweets from the diet of children, then tantrums begin, which are more like narcotic withdrawal. An increased glucose content slows down the central nervous system, i.e. suppresses cognitive functions. People with obesity on average live less than healthy people for 10-15 years. People who have been able to break this habit write reviews. How to refuse sweets they tell by their own example.
More about the motives to quit
Still not convinced that sweet is junk food, which is a dangerous component of your diet? Then let's move on to the diseases that arise from excess sweet foods. Insulin is produced by the pancreas in response to glucose intake. If you consume a lot of sweets, then insulin is produced more than necessary, and the body enters a state of hypoglycemia - low blood sugar levels. Cancer cells feed on glucose and divide at high speed. Recent studies say that cancer stops in development if you deprive it of glucose. Thrush is another consequence of the use of excess sweet, since glucose is also food for candida fungi and they multiply faster.
Refusal of sweets also leads to the fact that the body rebuilds homeostasis and insulin levels decrease. Insulin is responsible for the amount of fat reserves. If it is less, then fat is less, which means that if you refuse sweet, you can lose weight. If you constantly burst sweets and do not get out of the gym, then the result will not be at all. You can’t pump up and you can’t lose weight. Just get fat.
About digestion
The body was initially "imprisoned" for a normal, balanced diet. Sweets completely destroy all the "hopes" of the body for a normal diet. For him, this is a huge blow. As mentioned above, oncology is a consequence of the use of sweets. A large amount of insulin damages the gastrointestinal tract in such a way that tumors and ulcers form there. These are benign tumors, but under the influence of certain factors, they can become malignant. This argument should convince most readers. But we will not scare them with such passions, but move on to less dangerous results. A high content of sweets leads to gastritis, and there is not far from an ulcer. Also, the appearance becomes less neat, as the pores are clogged, excess fat is synthesized in the pores of the skin, and swelling appears. This is confirmed by numerous reviews. “I gave up sweets and lost weight,” they say.
How to build your food right?
Do you think that giving up sweets is a huge work and achievement of life? This is not so, most people who quit eating sweets, believe that it was not difficult. It is enough to read again all that has already been said in this article. Throwing sweets, you will only become better and make a gift to the body. But no need to take the bull by the horns. The main thing in this business is smoothness! Do not sharply cut back on sweets, as this will cause breaking. First, it is better to remove sweets at night, as the body stores in the afternoon. Gradually approach your morning meals. At first it is better to limit yourself slightly by deceiving the body. Instead of a couple of gingerbread cookies, eat a couple of crackers and drink tea with less sugar than usual. And it’s better to remove fast carbohydrates from drinks.
Breakfast
It would be more logical to limit yourself gradually, from evening to morning. But the time between breakfast and dinner is too long to endure. Therefore, it is better to limit sweets in the morning. Refuse sandwiches with sausage, fritters, pancakes. Eat porridge, even in larger quantities than usual. These are complex carbohydrates, so they will give you energy for a long time, smoothly nourishing you. The effect, like from sweets, will not be. If you abandon the sweet for a month, then you can lose weight up to 3 kg with such nutrition and moderate calories.
Dinner
Once you are accustomed to the fact that there are no sweets in the diet in the evening and in the morning, you can proceed to the final - a complete rejection of sweets. The actions are the same, find a replacement, deceive the body. One lollipop during a loose dinner will not do anything terrible to you, but it will protect the body from the heap of calories contained in sweet rolls, compotes, desserts. Many girls note in their reviews: "I refused sweets and lost weight." They were able to do this, which means that any other person can.
Tricks
Many people who refused sweets according to this scheme, achieved excellent results. How much can you lose weight by giving up sweets? They dumped 4 kilograms per month. These are excellent results and even higher than necessary. Smooth weight loss is also important. For the brain, glucose is enough per day, which is contained in a pair of candies or a small amount of sweet fruits and berries. We must not forget that the desire to eat is not the need of the body, but psychological dependence. The main thing in this business is smoothness and comfort.
About calories
In this article, the words have been made many times that sweet foods are very high-calorie things. In fact, the calorie content of fast carbohydrates and slow is the same - 4 kcal per 1 g. They just have different digestibility. Lollipops have a calorie content of 400 kcal per 100 g, that is, one candy will contain about 80-100 kcal. Chocolates have a high calorie content, about 500 kcal. Eat 6 candies and gain 600 kcal - a third of the daily requirement. Cakes are generally a storehouse of calories. They are not caloric than sweets, but they are eaten much more. One slice is 150 grams. Ate two - here you have more than half the daily requirement. For one tea party, you can exceed the daily calorie content even several times.
How to refuse?
Some important tips to help give up sweets:
- Write down everything you eat and re-read every day. Then you will understand how many calories you consume and what is the contribution of sweets.
- Physical activity normalizes metabolism.
- Do not look at others, look after yourself.
- In no case do not resort to artificial sweeteners. This is the same evil.
- More protein in the diet and more fractional nutrition with plenty of water.
What is the use?
Sweets can be beneficial if consumed in moderation. Fruits, berries, dates can be sweet. These are healthy foods that are enriched with vitamins. They do not have many fast carbohydrates, but the sensations are the same. Much better than a whole piece of cake. You can make a protein pancake. To do this, grind bran and add protein powder there. Pour milk into this case and mix thoroughly. For taste, you can add a banana. After that, in a pan with a Teflon coating and until crusty.
Conclusion
In the end, we can say that the diet should be correct. There should be plenty of protein foods, vegetables, complex carbohydrates and a minimum of sweets. Food is just a resource that our body uses, like a machine, gasoline. No need to arrange a cult from this. Your life should not revolve around food. Enjoy other things that are more useful. Find your favorite business and devote yourself to it, forgetting about the sweet evil. Is it possible to lose weight if you abandon the sweet? Definitely yes. Moreover, all life will improve after that.