How to stop eating sweets: 18 original ways

“The greatest victory is victory over yourself.”
Marcus Tullius Cicero

Every day gives us new lessons and opportunities to combat our shortcomings. And we try to get better every day. We lose somewhere and are forced to take a couple of steps back. We win somewhere - and with victorious joy we make a leap forward. But many of us, even having won hundreds of battles in this arena of life, still cannot imagine how to overcome cravings for sweets.

This article is designed to help you win one of the most difficult victories in our lives.

And we'll start with motivation.

Abuse of sweets and harm to health

Imagine: you are absolutely indifferent to pastries, cakes and the like. Fruits are regular guests on your table; You don’t really want anything too sweet—you can rarely eat a date or homemade dried fruit bars. You are satisfied with your weight, active lifestyle, diet and sleep patterns.

Well, have you felt the power to change your lifestyle?

Unfortunately, positive motivation usually works worse than negative motivation. Therefore, we will use a proven method - we will tell you in detail about the harmfulness of this habit.

Modern people are tired of the harm done to them when they receive unsolicited advice. But many of us will be very grateful for practical advice on how to eliminate cravings for sweets. After all, the harm of excessive consumption of sweets has come to the surface, and information about this is growing.

Here are some important facts about the dangers of sweets for your body.

Fact 1: Sugar suppresses the immune system

And where immunity is weak, there is a risk of not only infectious diseases, but also serious chronic ones. It is chronic diseases that make up the vast majority (80% of all diseases).

Many scientific studies have demonstrated the negative impact of sweets on the immune system. Let's give one of them. In 2021, the scientific journal Cell published a paper by scientists1 in which they stated that the Western diet, rich in fast carbohydrates, causes “altered and potentially pathological immune responses.” It is fraught with chronic systemic inflammation, which leads to many diseases.

Also, sweet foods cause an imbalance in the intestinal microbiome. The environment that forms in the intestines after our “sweet feast” causes the growth of pathogenic microflora, especially fungi.

Not only does an imbalance of gut microflora harm the entire body - the intestines are known to be an important organ of the immune system - but in addition, an excess of fungi in the intestines affects our unfortunate cravings for sweets. This is due to the fact that we may want sweets only to feed the overgrown pathogen.

Fact 2. Sugar is addictive, like a drug.

According to nutritionist, Doctor of Medical Sciences of the Russian Academy of Natural Sciences Alexei Kovalkov, “sugar is the most deadly drug.” The narcotic effect of this substance has been confirmed by many experiments.

For example, in 2021, the British Journal of Sports Medicine published a study2 that compared the effects of sugar on the body to drugs.

According to scientists, sugar addiction is nothing more than “dependence on natural endogenous opioids that are released when sugar is consumed.” Scientific evidence from the point of view of brain neurochemistry and behavior shows significant parallels and overlaps between drug use and sugar, American researchers conclude.

Fact 3. Excess sweets are harmful to physical fitness.

In our body, glucose, a substance that comes from sweet foods and is released when carbohydrates are broken down during digestion, is either used for mental and physical activity, or stored as a reserve in adipose tissue.

It is believed that 90% of adipose tissue is formed from carbohydrates that are not spent on the body's needs. Therefore, excess weight is often a side effect of uncontrollable cravings for sweets.

Fact 4: Sugar leads to calcium loss

This happens because when sugar enters the body, it tends to change the ratio of phosphorus and calcium. As a result of calcium deficiency, the condition of nails, hair and teeth worsens, chronic fatigue appears, and then serious diseases, primarily related to bone tissue, can develop.

Fact 5. Consuming sweets worsens skin condition

It has been scientifically proven that exposure to sugars negatively affects the beauty and youth of the skin.

Glucose and fructose bind amino acids found in collagen and elastin 3, compounds that help skin be strong and elastic. As a result, advanced glycation end products, or AGEs, are formed. AGEs are thought to accelerate the aging process and may cause serious disease complications.

Fact 6. Sugar addiction leads to depression

And scientific works confirm this. For example, a 2004 study published in Br J Psychiatry4.

On the one hand, sugar leads to the production of happiness hormones - serotonin and endorphin - albeit with a short-term effect, because due to biochemical patterns (sugar is quickly utilized in the body), pretty soon your hand will reach for a new dose. But on the other hand, in the long term, being on the sweet needle seems to be bad for your mental health.

In another study5, rats were fed honey or sucrose for 52 weeks. As a result, the “sucrose” group showed a level of anxiety significantly higher than the “honey” group.

Fact 7. Excessive consumption of sweets increases the risk of developing diabetes and cancer

A carbohydrate diet depletes the pancreas. This organ produces the hormone insulin, through which glucose is absorbed by the body's cells. As a result of constant stimulation, the pancreas may begin to malfunction, leading to the development of diabetes.

The study, published online in the journal Science Signaling6, provided evidence that depriving cancer cells of sugar triggers a response that causes them to die. This study builds on earlier work indicating that cancer cells that multiply quickly need higher levels of sugar than normal cells.

Of course, this is not a complete list of all the undesirable effects of uncontrolled eating of sweets. But if you take this information seriously, and if you have been wanting to overcome this addiction for a long time, you will be motivated to take further action.

This is interesting

The bitter truth about sugar: the main points of the lecture by endocrinologist Robert Lustig

Endocrinologist Robert Lustig, a specialist in pediatric metabolic disorders, gave a popular science lecture, “Sugar: The Hard Truth,” at the University of California, San Francisco, in July 2009.

Checklist “no sweets”

You can replace sweets with healthier foods that can satisfy the hunger of “addiction”, drink more water, and gradually give up drinking carbonated drinks and baked goods. You can also create a calendar for giving up sweets for 30 days. Everyone knows that good habits are developed in 21 days. This time is enough to see a positive result in the form of lost pounds or improved well-being. A month without sweets is an opportunity to develop a habit that can subsequently radically change your life.

Consciously maintaining such a “checklist” involves avoiding all products that contain artificial sugar. This includes various types of confectionery, carbonated and alcoholic drinks, and energy drinks. Some fruits should be consumed with caution: grapes, melons, watermelons. It is also advisable to limit the amount of milk and dairy products containing lactose and sucrose.

However, the checklist itself is an excellent motivation that helps you control your diet and lose weight without major breakdowns.

Symptoms of sweet addiction

Like any addiction, sugar addiction has its own symptoms. You may not find all 5 signs in yourself, but even the presence of several of them should be an alarm bell for you.

So, the manifestations of sugar addiction:

You eat sweets even when you are not hungry.
You can’t stop, you’re ready to eat sweets beyond what you planned.
Eating sweets calms you down.
You want simple carbohydrates.
You realize that sugar addiction is “evil,” but you can’t do anything about it.

The good news is that everyone can find the strength to overcome sugar cravings. But you will have to work hard for this.

“There is nothing that cannot be achieved through intense effort.”
Yoga-Vasishtha

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Food for healthy skin: rules and list of products

Do you increasingly dislike the way your skin looks: is it flaking, or maybe you are tormented by rashes or an oily sheen? Visits to cosmetologists are not cheap, and you won’t get away with just one procedure. You need to take courses, you need to spend your free time on this, which you could spend with greater benefit for yourself. Agree that it is much more pleasant to relax once again in a warm, aromatic bath than to nervously hang around in traffic jams: after all, you still need to find a good cosmetologist; it will be a miracle if his office is in the next house.

Liver Health

What positive changes will occur in the body when you give up sugar? This step will improve the condition of the liver. The fact is that this organ uses sugar, in particular fructose, to regulate fat in the body. And the more sweets a person consumes, the greater the likelihood that the liver will produce them in large quantities. Such a process can lead to obesity of this organ. Moreover, according to experts, in such cases, the liver of people with a sweet tooth is not much different in appearance from the liver of alcoholics.

Sweet cravings: reasons

All the reasons for this “sweet” story can be divided into two groups: physiological and psychological.

Physiological causes of cravings for sweets.

Lack of glucose for the brain, which can be caused, for example, by low blood pressure, concussion and other unhealthy conditions.
Malfunction of the thyroid gland. This organ is also responsible for metabolism and participates in carbohydrate metabolism. Therefore, disturbances in the functioning of the thyroid gland can often cause cravings for sweets and starchy foods
.
It is important to first exclude these two causes, especially if you have symptoms such as a constant feeling of hunger, chronic fatigue, dizziness, etc. To do this, you need to consult a competent doctor.
Insulin resistance, or cell insensitivity to insulin.
It looks like this: when the blood sugar level increases, insulin is produced, but it cannot fulfill its role sufficiently - complete absorption of glucose does not occur. As a result, there is a lot of sugar in the blood, but the body’s needs for glucose cannot be met, even despite the efforts of the pancreas, which will produce new doses of insulin in an attempt to provide the cells with energy. At this time, we may experience a strong appetite, and often for fast carbohydrates.
Hormonal changes in women.
Every month there is a period when the female body prepares for conception, regardless of the wishes and plans of the mistress; This is how nature works. To this end, the body increases its energy requirements to 500 calories per day. Since it is easier and faster to close them with simple carbohydrates, cravings for sweets may arise. Causes in women may also lie in sex hormones involved in the monthly menstrual cycle. Progesterone and estrogen influence blood glucose levels, and they are also associated with digestive hormones responsible for the feeling of fullness.
Illiterately composed or chaotic diet. If your menu does not have enough proteins, complex carbohydrates and fiber; if you limit yourself beyond measure, then you break down and overeat if you don’t drink enough water... This one strategic flaw can greatly affect your eating habits.
Deficiency of chromium and B vitamins - the most important nutrients for the body. Below we will talk about chromium shortages in more detail.

Mistake No. 1. We sharply limit ourselves in sugar

There are two strategies to combat bad habits. The first is a sharp refusal, when a person one fine day simply makes a volitional decision and no longer follows his weaknesses (does not eat sweets, does not drink coffee, excludes flour from the diet, etc.). It’s not bad, but in real life it’s effective only 10% of the time. It is much more effective to use a gradual refusal strategy, which involves reducing the usual portions of sweets by half. For example, replace five tablespoons of sugar in tea with 2-2.5, divide a piece of cake into two parts and eat only one. If you reduce the amount of sugar by one teaspoon or eat ¾ of a piece of cake, for our body these will be rather modest and imperceptible steps.

When we want to get rid of any bad habit, the psychological attitude is very important. You don’t have to tell yourself “no, you can’t.” On the contrary, you should know that everything is possible for you, but you need to choose the best from it. And the best in our case is fruit and berry products (marmalade, marshmallows, marshmallows, fruit desserts or purees). They provide a sensation of sweetness but do not contain refined sugar. For some, this step will already be enough; if you want to go further and significantly limit your consumption of sweets, then take rest days when you allow yourself to eat some of the prohibited foods, but do not feel guilty. Why is it so important to avoid guilt? When it appears, a person automatically strives to “eat it” and cakes and pastries are used. What can you eat on rest days? If your goal is to lose weight or improve your health, then choose more gentle options for sweets (fruit and berry). If you don’t have such a task, allow yourself a piece of cake, just in a small amount, while getting maximum pleasure.

Question answer

Which sugar is considered the most healthy?

Psychosomatics of cravings for sweets

“Addiction begins with pain and ends with pain. Whatever you are addicted to, whoever you are attached to - a person, a drink, a food, a legal or illegal drug - you will use it as a cover for pain.”
Eckhart Tolle

When we mention psychosomatics, we are talking about the influence of our soul on our body (“psycho” - “soul”, “soma” - “body”). If we think from the point of view of the concept that our body is a tool for the development of the soul, then any problem in it is nothing more than an opportunity for growth.

Based on this position, no matter what physiological reason looms in the foreground, it will always be urgent to look towards psychosomatics.

The following psychological reasons for cravings for sweets can be identified.

Stress and emotional tension. The state of constant stress now comes as no surprise to anyone, especially city dwellers. The body produces the hormone cortisol in any stressful situation - it doesn’t matter whether you are faced with a real danger, for example, with a bear in the forest, or you are worried about work not being completed on time.

Excess cortisol is harmful to the body, so it tries to address the issue. According to nature’s plan, the body should physically release this tension - “fight or flee,” but since we rarely meet “bears” and lead a sedentary lifestyle, this release does not occur. Therefore, the body can ask for sweets, because it reduces the level of this hormone in the blood.

Boredom, lack of communication, emptiness, joyless life. When life seems bland, in delicious food we can see, albeit short-term, but still relief. However, it is difficult to explain to the mind that gastronomic sources of pleasure cannot make life “tasty” and “alive.” Therefore, in such a situation, we usually follow the lead of our mind.
Excess of asceticism (self-restraint). These austerities do not necessarily have to be related to nutrition. Perhaps you practice getting up early, but it is very difficult for you for one reason or another. Or we “went” into conditional fasting, which was very difficult psychologically. Such “winged swings” will simply be a natural consequence - balance must be restored at any cost.
Improper performance of one's duties. Have you heard the saying: “Do what you must and come what may”? In Eastern philosophy, the essence of this expression lies in the concept of svadharma and humbly accepting the fruits of one’s actions. Each creature has a number of tasks for a specific life. We must perform all our tasks and assigned/selected roles properly.

Almost each of us is a son, a brother, a husband, a father, a colleague, a subordinate, a student, and so on. Life always offers us circumstances for the best path for our growth, and if we try to ignore them, we also avoid our responsibilities for this incarnation. We may not notice this with our minds and consciousness, but our soul, our conscience is aware of all our shortcomings. To silence their voice, we can seek reassurance in doping.

This is interesting

Vitamins are a natural storehouse of health and vitality

Health is a priceless gift, carefully presented to every person by Mother Nature. Even the World Health Organization admits that only 30% of health depends on medical factors, of which 15% is due to genetics and another 15% to the level of medical care.

Chrome for sweet cravings

Chromium is a vital trace element. It is involved in lipid metabolism, and also helps the body's cells absorb glucose by increasing the permeability of their membranes, and enhances the functions of the hormone insulin.

Thus, with a chromium deficiency, the absorption of glucose may deteriorate, which means its deficiency may appear, which results in a strong craving for sweets. It is better not to guess which microelement is missing in the body, but to find out with the help of laboratory tests.

The daily intake of chromium for adults is from 50 to 200 mcg. If there is a deficiency of this nutrient, it is recommended to enrich your diet with whole grains, broccoli, green beans, and beets. Brewer's yeast is considered a source of chromium.

But, unfortunately, due to its very low absorption (absorption) in the gastrointestinal tract - up to 5% of the total amount - replenishing the deficiency of chromium with products is unlikely. Therefore, chromium supplements in the form of picolinate will be relevant here. Since excess chromium is toxic to the body, it is strictly not recommended to use this supplement without laboratory testing; be sure to consult a specialist!

Of course, it’s great if for you the answer to the question: “How to reduce cravings for sweets?” will be a basic replenishment of nutritional deficiencies. But while you are figuring out your chromium level, we recommend that you start taking action in other available directions.

Dependency indicators

Some people simply cannot imagine their life without sugar and without products that contain it. And this is not surprising. After all, when you eat sugar, the body begins to produce substances such as serotonin and dopamine. These are nothing more than pleasure hormones that help improve your mood. After such an effect has completely exhausted itself, a person wants to repeat the pleasant sensations. The described scheme is standard when various kinds of dependencies arise.

Some people prefer to eat sweets because they make them feel full quickly. This is facilitated by the process of increasing insulin production. It begins after sugar is absorbed through the gastrointestinal tract. Insulin increases blood glucose levels in a short period of time, which causes a feeling of fullness. However, it does not last long, and soon it is replaced by a feeling of hunger.

The following indicators confirm sugar addiction:

a person’s inability to control the amount of tasty foods he eats;
with a lack of treats, a bad mood and nervousness appear, and in some situations cold sweat appears or trembling is noticeable in the body;
Digestive disorders and bloating are common;
The waist and hip areas increase in volume due to fat deposits.

Why is it difficult to give up sweets?

Throughout the article, we tried to name the most common causes of sweet addiction. You now know that sugar is a kind of drug, not only on a physiological level, but also on a psychological one. How many people do you know who can easily give up drug addiction? This time

Two

— we don’t always understand how much this craving can harm us, which means we don’t really try to deal with it.

And three

— to overcome a craving for sweets, no matter what causes it, you need to work hard. But such work is not very fashionable in our times. Nowadays it is fashionable to live in pleasure, and if it is not enough, then it is suggested to work hard to find another. The era of self-indulgence leads to natural unpleasant side effects. But with our consistent efforts, each of us can change a lot in our lives. Ready?

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How to get rid of food addiction?

The vast majority of people today suffer from some type of eating disorder. According to research, more than half of the people on the planet are obese, and more than 90% of them are due to overeating. At the same time, probably every person suffered from food addiction, permanently or temporarily. Food addiction is a condition when a person gets full not because of hunger, but in order to improve his mental state. Food addiction develops most often in people who are prone to negative thoughts or are in low vibrational frequencies and sometimes have a depressive syndrome.

Sweets and diabetes

What opportunity does a person have to completely give up sugar? By stopping consuming this product, you can significantly reduce your chances of developing diabetes. Moreover, the likelihood of developing pathology in this case is reduced by almost half.

When giving up sugar, it is worth considering that a huge amount of it is contained in some drinks. The most striking example is Coca-Cola. According to medical research, just by giving it up, you can reduce the risk of diabetes by 25%.

You should also not use store-bought fruit juices or drinks as an alternative to other products. After all, they all contain sugar. When drinking more than two glasses of such juices daily, the risk of developing diabetes increases by 30%. That is, by introducing purchased drinks into the diet, a person does not stop consuming sugar. He changes one form to another.

It is also important to understand that eating white poison contributes to the formation of fatty deposits around the liver. And this is a wonderful environment for the development of insulin resistance. That is, a condition occurs when the cells of the body stop responding to this hormone. All this also contributes to the occurrence of diabetes.

How to overcome sweet cravings

Choose what you can do today and do it. Yes, most of you will need patience and persistence in completing some points. But among them there are also those that can be implemented quite quickly. Start with the easiest options for you, don’t force things.

Balanced diet.
Your diet should have enough proteins and complex carbohydrates. Pay attention to legumes and whole grain cereals. It is also necessary to eat fresh fruits and vegetables every day; it is advisable to eat 300–500 g of vegetables and fruits combined per day.
Try to avoid semi-finished and ready-made products, because they usually contain added sugar, as well as many other harmful synthetic ingredients. Minimize your consumption of processed food, try to buy whole foods more often and cook for yourself. It is also very important to eat enough. If you don’t do this, but regularly limit your body, then it won’t take long for you to indulge in something delicious. Don't overeat, but don't live from hand to mouth either.
Drinking regime.
We are made up of approximately 80% water. For the body to function properly, it needs to constantly replenish its reserves. Try to drink enough (1.5–2.5 liters per day), but maintain intervals - drink two hours after eating and 30 minutes before it.
In addition, in our brain the nerve centers that regulate feelings of hunger and thirst are located close to each other. This leads us to sometimes confuse hunger with thirst. Therefore, try to always drink a glass or two of water half an hour before meals.
More fiber.
Fiber regulates blood sugar levels and cleanses the intestines very well of waste and toxins. The recommended daily intake of fiber is 40 to 50 g. If your diet is rich in fruits, vegetables, whole grains and legumes, then you may not need to add fiber. But if this is not the case, then try a separate supplement, such as bran or psyllium - the husk of psyllium seeds.
Probiotics.
Probiotics will help you restore the balance of intestinal microflora. They are rich in fermented foods such as sauerkraut, oriental kimchi and tempeh. Flax seeds, whole grains, apples and bananas also contain them, but not in such quantities as, for example, sauerkraut.
Mindful eating.
If you are distracted by your smartphone/book/movie or perhaps emotional conversations while eating, you are likely to eat more. In addition, there may be problems with the release of necessary food enzymes - after all, digestion begins in the mouth when, while chewing, we become aware of the taste of food, when we like it.
Replacing unhealthy sweets with healthy ones.
It will take time, but it will be worth it. Gradually, you can completely replace harmful foods with much healthier ones. For example, instead of sweets, try eating dates, raisins and other dried fruits. Roll homemade sweets from dates, coconut flakes and cocoa, make bars from rolled oats, dried fruits and dried berries.
Sweet fruits—oranges, bananas, grapes—can also satisfy your sweet tooth. Fruit smoothies with the addition of flax/sesame/chia and honey will fit perfectly into our task. If you haven't tried homemade ice cream made from frozen bananas and berries, now is the time to do so.
Audit of food supplies.
Harmful sweets are out of sight, healthy ones are out of sight. Make yourself a list of healthy sweets and stock up on them. It won’t work out right away, be patient and don’t scold yourself for failures. It is also important not to start bingeing on healthy treats. Especially dried fruits, nuts and all sorts of multi-ingredient dishes. Remember that the medicine for poison differs only in dosage.
Rule out nutritional deficiencies
Get tested and, if deficient, consult a qualified physician about supplement choices and possible causes of the deficiency (not always due to insufficient intake of nutrients from food).
Regular physical activity.
US scientists conducted a study which concluded that intense exercise reduces cravings for chocolate in people of normal weight7. In addition, regular exercise will help you cope with stress, improve your mood, prevent many diseases and prolong your life. Did you do morning practice/exercises today?
Adequate and healthy sleep.
If you don't get enough sleep, go to bed after 11 pm, spend time on your phone before bed, overeat at night, sleep with the lights on - fatigue, chronic stress and hormonal imbalances can become your constant companions. And this can even lead to cravings for sweets.
Healthy sleep is incredibly important. Preparing for it a few hours in advance is equally important. Eliminate doping (coffee, alcohol, etc.), screens, restless activities.
Walks in the open air.
Researchers at the University of Exeter (UK) found that just 15 minutes of walking can reduce chocolate cravings8. Walking is simply vital for our health. If you have the opportunity to walk in nature or in parks, be sure to use it.
Regular body detox.
Periodic fasting, gentle cleansing, fasting days and other fairly well-known detoxification methods will help you maintain your physical body in a more or less clean state. The fact is that toxins and wastes that we absorb with food, as well as waste products of our body, are retained in the body and are harmful to health and well-being. Cravings for sweets can be a symptom of slagging.
Divide into small pieces
One of the easiest recommendations on how to reduce cravings for sweets is to disassemble your treats into small parts. This helps trick our brain. Savor every little bite and you will feel full much sooner.
Learn to cope with stress without sweets.
Exercise, yoga, meditation, journaling, organizing your time can really work wonders. Add more mindfulness and activities into your life that lead you to health and inner peace.
Remember the art of small steps.
Don't jump ship to the ball, start gradually. For example, if you don't exercise, start by simply doing 5-10 minutes of daily exercise in bed. Anyone can do this. If you introduce many innovations at once and force yourself in the name of their implementation, then very soon you will abandon it. You will develop an underlying feeling and loss of self-confidence that will subsequently prevent you from trying to make positive changes in your life.
Be consistent and regular.
Regularity is the key to success. Even if you are very tired, or you have to miss your daily meditation session, find 5 minutes during the day or before bed and make sure to do it, even if it’s not perfect. Try to overcome perfectionism and laziness. Without regularity in such matters you cannot cook porridge.
Service.
Find ways to give selflessly to the world. This will help you increase your sense of satisfaction and self-satisfaction, the lack of which can cause addiction to goodies. But try to donate time/energy/things/money wisely - without expecting anything in return, from a state of love and awareness of the consequences for those to whom you donate. (link/video to explain what it means to sacrifice in the three gunas)