How to give up sweets and starchy foods without harming your health

To force yourself to give up sweets, pay attention to its composition and calorie content.

Our favorite delicacies such as cookies, cakes, waffles, crackers, croissants and other products of the confectionery industry contain dangerous trans fats, large amounts of refined sugar and first-grade flour.

Together they form a carbohydrate-fat mass, which in turn is directly converted into fat in the human body!

You definitely won’t be able to lose weight by mindlessly eating sweets. And you won’t become healthier, quite the opposite.

From the point of view of the energy value of sweets, the picture is also not the best.

For example, consider the calorie content of oatmeal cookies, which, by the way, are considered by some to be a dietary sweet.

So, its calorie content per 100 g is 437 kcal, with protein - 6.5 g, fat - 14.4 g, carbohydrates - 71.8 g.

Taking into account the fact that one oatmeal cookie weighs approximately 50-60 grams, then by eating 7-8 of these cookies you will meet your daily calorie requirement! But eating one cookie and stopping there is something few people can do.

In percentage terms, the energy value (B:F:U) of oatmeal cookies is as follows – 6%:30%:66%.

That is, you get energy mainly from fast carbohydrates (which sharply increase blood sugar levels) and a third of energy from transgenic fats (which disrupt metabolism in the body’s cells)!

Therefore, before you grab another tasty treat in the store, carefully study its composition and calorie content on the packaging (if any). And, most likely, after careful reading, you will return this sweetness to where you got it from.

Gradually stopping eating sweets is the best solution!

If you suddenly give up your favorite sweets, while previously you consumed it daily and several times a day, your body will not agree with such a drastic change and will begin to resist. This means there will be frequent breakdowns, and you won’t really achieve anything by making such a tough decision.

Therefore, in order to overcome cravings for sweets, you need to reduce your consumption gradually. Today there is one less candy, in a few days there will be another one less, and so on.

This way, you will reduce the consumption of harmful sweets to a minimum, and then you just need to find out what goodies can still be consumed without harm to your health and figure (read about this below).

A balanced diet to easily remove sweets and starchy foods from your diet

To eat less sweets, you need to accustom yourself to small, balanced meals, that is, 4-5 meals a day and little by little.

The more often you eat during the day, taking into account the fact that it will be proper and healthy food (complex carbohydrates + animal proteins + vegetables and fruits + water), the less will be the craving to snack on something tasty and high in calories in order to quickly replenish your reserves energy.

You will be full throughout the day, you will not have any sharp surges in the rise and fall of blood sugar, and thereby eliminate the risk of overeating something sweet or starchy.

Chocolate pie

Yes, chocolate cake can be healthy too! Now you definitely don’t need to give up flour.

Ingredients:

To stop eating sweets and starchy foods forever, supplement your chromium deficiency

A trace element such as chromium, together with insulin, regulates the metabolic process, facilitating the penetration of glucose into cells. If there is enough chromium in the human body, then the hormone insulin is released in smaller doses, which undoubtedly has a positive effect on the process of losing weight, and you crave sweets less and less.

The causes of chromium deficiency in the body are:

an excess of simple carbohydrates (sweets) in the diet;
lack of protein products in the diet;
diabetes;
frequent stress;
increased physical activity.

A deficiency of chromium is usually accompanied by a tireless desire to eat something sweet, and not just tasty and healthy fruits and dried fruits, but industrial confectionery products (cookies, cakes, puff pastries, waffles, etc.).

Chromium deficiency also appears in:

rapid fatigue and lethargy,
causeless nervous anxiety,
sleep disturbance,
headaches,
cramps and numbness of the limbs.

Therefore, by including chromium-rich foods in your diet, you can not only easily give up sweets, but also significantly improve your overall health.

These products include:

fish - tuna, salmon, carp, herring, capelin, mackerel, flounder, crucian carp, carp;
liver - beef, veal, chicken, duck;
seafood - shrimp and oysters;
duck meat,
cocoa,
Brazilian nut,
dates,
poppy,
legumes,
cereals: buckwheat, pearl barley, millet, corn;
wheat bran, wheat germ;
milk, dairy products, cheese, eggs;
cherries, blueberries, plums, pears, peaches;
Champignon,
onion,
beet,
cucumbers,
tomatoes,
broccoli.

The daily intake of chromium is 100-200 mcg.

If you are unable to get your daily intake of chromium from food, there is an alternative option - purchase Chromium in capsule form at the pharmacy as a dietary supplement to food.

Delicious poison

Excessive consumption of sweets harms not only the skin, teeth and figure, but also the entire body: primarily the immune system, because excess sugar interferes with the absorption of essential microelements (and, for example, contributes to the leaching of B vitamins).
In addition, oversaturation with sugar threatens the development of type 2 diabetes, obesity, and cardiovascular diseases. A lot of sweets is an excessive load on the liver and joints, as well as on the bones (sweets contribute to the leaching of calcium), as well as on the pancreas and stomach. Excessive sugar consumption causes an imbalance of neurotransmitters (serotonin, dopamine) and, as a result, increased aggression and depression. In addition, the functioning of the intestines and colon worsens, premature aging occurs, and the risk of cancer increases. However, those who drink unsweetened tea and coffee and are not fond of cakes and buns mistakenly believe that their sugar intake is under control. Alas, this is not true, because today it is added to soda, juices, sauces, yoghurts and even processed meats.

To completely give up unhealthy sweets, replace them with healthy ones!

Yes, yes, healthy sweets exist, and this is good news! Let's look at them in order.

1. Fruits and berries.

Apples, pears, kiwis, pomegranates, citrus fruits, apricots, peaches, bananas, figs, persimmons, mangoes, melon, pineapple, grapes, black currants, cranberries, strawberries, raspberries, etc. - all these are tasty and healthy sweets that are rich in vitamins , microelements and fiber. They are not only able to suppress cravings for sweets, but also speed up metabolism, remove excess water and harmful substances from the body.

Of course, you shouldn't overeat on them. Two apples during the day will be more than enough to satisfy your need for sugar and get a dose of healthy vitamins.

Those losing weight should be careful with fruits that have a high glycemic index (primarily bananas and grapes).

2. Dried fruits.

Dried apricots, apricots, prunes, dates, raisins - all these are tasty and healthy dried fruits that can easily replace sweets and starchy foods and become a complete snack between main meals.

The only disadvantage of dried fruits is that they are quite high in calories, so you should not consume them in large quantities, especially for those who want to lose weight and get rid of their belly fat.

The ideal amount of dried fruits per day is 30-50 grams of one type or mixed.

3. Natural bee honey.

Honey contains fructose, mineral salts, essential oils, amino acids, vitamins (C, PP, K, E, B1, B2, B3, B4, B5, B6), beneficial minerals (sodium, calcium, iron, magnesium, sulfur) , which give it healing powers.

Nutritionists recommend eating no more than two tablespoons of honey per day. This will be quite enough to maintain a great mood.

4. Dark dark chocolate.

This type of chocolate contains serotonin (a substance that lifts your spirits), as well as calcium, sodium, potassium, iron, vitamin A, C, E, cocoa beans, cocoa butter and sugar.

This type of chocolate tastes bittersweet.

When buying chocolate, pay attention to the cocoa percentage (it should be at least 70%).

You can eat 20-30 grams of chocolate per day - this is about a quarter of a standard bar. However, this amount is only suitable for those who lead a fairly active lifestyle. And if you sit at the computer all day, then you are allowed no more than 10–15 grams.

5. Marmalade, marshmallows and marshmallows.

These sweets cannot be called mega-healthy, but they are still the most dietary among all confectionery products and do not contain transgenic fats.

Marmalade contains soluble fiber - pectin, which collects waste and toxins and removes them from the body. In addition, this product reduces cholesterol levels in the blood and improves stomach function.

Be sure to read the label when purchasing a product: if nothing is said on the package about pectin compounds, you should not take it.

Marshmallows and marshmallows are made from three main ingredients - apples, sugar and egg white. About 30 grams per day is considered a healthy daily allowance for these sweets.

Adviсe

To completely give up flour and sweets, you can follow the recommendations, but many doctors do not advise depriving the body of these components forever, since complete refusal can one day lead to a breakdown. It is better to try to minimize harmful components in your daily diet:

Watch your diet - very often a lack of healthy carbohydrates provokes the desire to eat them quickly.
Visiting the store after having eaten a hearty meal will greatly reduce the desire to eat junk food.
Stop buying sweets and starchy foods. If such food is not seen, then the chances of avoiding its consumption will increase significantly.
Incorporate exercise into your daily regimen.
Stop drinking bread and sweets with tea and other drinks. They smooth out the perception of taste buds, so the body unconsciously increases the dosage of sweets.

Do something fun and stop eating sweets

To take your mind off thoughts about food, in particular unhealthy sweets and flour products, do something interesting and exciting. And it doesn’t matter at all what it will be (going to the gym, reading a book, doing handicrafts, going to the theater, etc.), the main thing is that you enjoy this activity, during which you will completely forget about eating your favorite pies.

Also, come up with a few “distractions” for yourself in advance when you have a burning desire to eat something unhealthy and sweet.

For example, do a dozen squats, drink a glass of water, read useful articles on your favorite blog, or watch motivational videos on Youtube. There's only so much your imagination can do.

Do you want to get rid of extra pounds without much effort? It will be useful to read the article “What and how to eat to lose weight?”

Result

If you give up sweets and starchy foods, you can significantly improve the health of many organs, improve the functioning of some systems and get yourself in great shape. A minimal content of sweets and flour in the diet will improve intestinal function, activate brain activity, tone the whole body, and the condition of the skin will become much better. In the photo you can see that you can lose a lot of weight if you stop constantly eating large amounts of unhealthy foods.

You can give up sweets and starchy foods in different ways - using specially developed methods, selecting alternative food components, or using psychological research.

To combat sweet cravings, put them out of sight.

When you have a lot of tempting delicacies in your house, your inner voice whispers: “Eat me.”

How can we resist here?

Favorite and harmful sweets are so close, literally before your eyes... Here you have another breakdown!

And when there simply aren’t any in the house, then the desire to eat something sweet doesn’t appear so often, that is, nothing provokes you.

And if such a desire nevertheless appears, then you still need to overcome your laziness, get out of your comfort zone, run to the store, and waste your precious time. Not everyone will agree to this