Conquering Your Sugar Addiction for Good: How to Stop Eating Sugar
Stop eating sugar for good. Our control over sweets is hindered by the mechanisms created by evolution that once protected us from an energy shortage. Sweets are products made of a combination of sugar and fat. Such a mixture was evolutionarily very attractive because it allowed us to survive in unfavorable conditions.
If we look at the history of the human species, there has never been a time when food was poured over the shelves. For people to survive, they had to look for products that were high in energy. They had mechanisms that encouraged them to do so and then rewarded them. The enjoyment of high-energy products is one of them.
Sweets contain simple sugars, which negatively affect our health. Our digestive system can be disturbed by too many sweets. Eating them is one of the most common causes of obesity.
#Eating a sweet snack causes a sudden increase in blood glucose levels. In response to high blood glucose, a large amount of insulin is released. Insulin is a hormone that binds free glucose into glycogen and stores it “for later” in the liver, muscle, or in the form of fat tissue.
The problem with the whole mechanism is that the more sugar we eat, the greater the insulin spike is and the blood sugar drops faster.
The second reason why it’s hard to give up sweets is the “happiness hormones”. Sweets give us quick relief, relieve stress, and release emotions. In psychology, the mechanism referred to as short-term enhancement is why a craving for sweets is often followed by tension in our lives and their consumption becomes a reward as a quick and easily accessible solution. At the same time, eating sweets has no immediate consequences. It’s not like we weigh 3 kg more after we eat our sweets the next day.
Sugar can reduce appetite – This is especially noticeable in children. They eat sweets and do not want to eat a normal meal. sugars do not provide proteins for growth, but they also lack vitamins and minerals
Sugar found in sweets can hurt teeth. By eating sweets, dental caries appears and destroy this tooth enamel.
Fats, trans fatty acids, and saturated fatty acids contribute to raising cholesterol levels. As a result, they accumulate on the walls of the vessels and promote the development of atherosclerosis and other heart diseases.
However, this does not mean that the best way to break this mechanism is to completely abandon sweets for the rest of your life or to go into a long-term detox. In addition to the hormonal mechanisms, there are also psychological ones.
What should you do to stop eating sugar?
The first dietary recommendation is to limit the consumption of sweets, especially for people who consume large amounts of them. The presence of sweet snacks on the daily menu makes it easy to exceed your energy requirements.
limiting them may be the first step to effective weight reduction. However, it is worth gradually reducing the number of sweets and snacks and at the same time looking for healthier substitutes. Beware, not always a fit COOKIE will have fewer calories than its traditional counterpart.
Typically, healthy baked goods have less simple sugar and more fiber, which in particular prolongs satiety. Of course, this does not mean that you can consume them without restrictions.
It is worth learning how to include them in your daily menu, eat them when you want to eat them, consciously enjoy 2-3 cookies or a portion of ice cream, and not eat everything you have at hand. Thanks to this, step by step you will eliminate unhealthy snacks and replace them with a healthier alternatives.
Stop Eating Sugar For Good !!!!
FIND THE SOURCE OF THE PROBLEM
Overeating is not the fault of SUGAR itself, but of what makes us eat them. Perhaps as a child, you were taught that for every good grade in school, you are entitled to candy. Or maybe you have the habit of eating sweets under stress because they help you calm down faster?
Our behavior very often stems from the past. More precisely at the moment, our brain begins to form habits.
The formation of eating habits can be compared to skiing down a high mountain. When you first reach the top you have unlimited slopes. There is a good chance that you will use different roads at the beginning, but over time you will start using one more than the other. There can be many reasons for this. Perhaps someone will tell you that this road is safer, more fashionable, or more sensational.
The more often you choose this one particular route, the faster it becomes a deep rut from one of the many routes, from which it is difficult to get your skis out.
After many years of repeating this pattern, some things happen beyond our control and we spread our hands helplessly. Think about where your need to eat sweetness comes from and whether it is caused by the need to eat sugar? Or maybe you can improve your mood differently and change the coded patterns. When considering how to stop eating sweets, be sure to also think about what makes them so attractive to you.
You have to consider, where your sugar needs come from. Or maybe you can improve your mood differently and change the coded patterns? When considering how to stop eating sweets, be sure to also think about what makes them so attractive to you.
GRADUALLY DECREASE THE AMOUNT OF FOOD
Giving up sugar completely can become a disastrous procedure because we are not able to part with the habit we have “cultivated” all life. Of course, it all depends on everything. What could be the plus of stopping sweets completely for a while?
Suddenly giving up sugar completely can become a disastrous procedure because we are not able to part with the habit we have “cultivated” all our lives in an instant. Of course, it all depends on everything.
What could be the pros of stopping sweets completely for a while?Lowering the subjective perception of sweet taste.
A “30 Days No Sweets” challenge can increase your willpower.
And certainly a reduction in the supply of kilocalories, as long as we do not make up for them with other products.
And the cons?
It takes a lot of willpower and motivation to make a decision like this. If our willpower is not well-trained, we may end up overeating. Completely giving up sweets is not an ideal solution for everyone. A given method may not fit our capabilities at some stage – and there is nothing wrong with that.
Maybe you are not able to completely give up sweets.
Accept the stage you are in now. Self-control, motivation, strong will are soft skills that you have to work on all the time. Or maybe you don’t want to completely give up sweets? There is nothing wrong with that either. After all, you can eat sweets in reasonable quantities or replace them with healthier alternatives.
Whichever route you choose, the key is to systematically reduce the amount of sugar supplied.
How can this be achieved in practice? Set a maximum level of sweets consumption in a week and keep reducing it. For example, start with 3-4 sweet snacks a week and finish with one in two weeks. But take your time. This is not racing.
FIND REPLACEMENT
Healthier sugar alternatives have become very popular. They can be a great step in improving your relationship with food without giving up sweets altogether. However, the opposite can happen;). Alternatives to traditional sweets are not always lower in calories.
It may turn out that a “fit cookie” actually has more calories than a regular cookie that we fancy. However, they usually have more fiber- which will fill you for a long and are usually less sweet.
We also often fall into the trap of misinterpreting our sweet cravings. Let’s assume you want some chocolate. But you say to yourself…No, I will eat a protein bar – You eat anyway and you still crave some chocolate. Then you eat a banana!. After you are still craving chocolate.
Maybe it was better to eat 3 chocolate cubes, satisfy your need for flavor, instead of a protein bar and banana. Usually, in the end, we reach for it anyway. And I’m not saying this to show you that you are weak. It is worth learning and understanding your body and needs.
We learn in practice – by making mistakes. Allow yourself to do them. And the energy you put into comparing yourself with other people who in your opinion, lead a healthy lifestyle, never eat sweets, train, and meditate. Focus on yourself, ON YOUR BODY, and the mechanisms that make you reach for sweets, give up training, or overeat. These small steps will lead you to your goal, the accumulation of small changes in attitudes, lifestyle, and reactions.
CHECK IF YOU EAT ENOUGH
Attraction to SUGAR is often caused by an unbalanced diet. A large reduction in energy puts the body in a difficult situation. Our body does not know the concept of “weight loss”.
If we rigorously reduce the calories in our diet – we trigger the activation of defense mechanisms. Their main goal is to keep us from starving. Such mechanisms include excessive stimulation of the hunger center, visualization of the pleasure of eating, or drowsiness and fatigue, which turn on in us the need to eat “stimulating” sugar.
All these things will direct our attention to chocolate snacks because they are the fastest and most concentrated source of energy with which we can fix our “hunger situation” in seconds.
be sure to analyze your need for calories and macronutrients. Increasing the amount of calories from wholesome food can overcome your endless craving for sweet.
SET YOURSELF SMALL CHALLENGES
Once you’ve identified what’s causing your tension, it’s time to try changing your ways of relieving it. Reaching for sweets is currently the easiest way for you to release difficult emotions. you have to make it a little harder to teach YOURSELF that for pleasure it is worth to work hard.
A simple method to avoid sweets is to not buy them. If you don’t have sweets at home, you don’t eat them. And if you really want sweets, you need to get dressed and go to the store to get them. It works similarly to circling the room – it postpones eating sweets, gives a moment for reflection and verification of the decision made.
We trust that our article has equipped you with valuable knowledge on the subject of How to stop eating sugar, through our expert tips and insights. We hope you found the information both informative and enjoyable to read