Sugar is one of the biggest enemies of weight and health. At the same time it is the most beloved of the food compounds. Sweet taste is among the preferences of most people, and the food industry is also used in foods that we consider healthy or dietary: cereals and cereal bars, wholemeal bread, canned fruits, yogurts, and the list goes on.
That is why, when we start a diet, out of the desire to be healthy and fit, it is essential to reduce sugar consumption and pay attention to the hidden in various products.
The problem is how we can resist the sweet temptation, especially when following a diet to lose weight.
Usually, when you indulge in tenacity, the craving for sweets will be quenched only for a short time. Consumption of simple carbohydrates, without protein or fat, will quickly satisfy hunger and give the body an energetic boost, but soon both cravings and hunger return with fresh strength and each time will be harder to control.
And in order to understand how we can stop this uncontrollable craving, it is important to understand why we crave sugar so much and what are the effects of eating foods that contain large amounts of sugar, especially refined.
Why does the craving for sweets appear?
There are many reasons for the craving for sweets. Very often it is not related to the body’s need, but to a mental need, the brain being the main consumer and desire for sugar.
The sweet taste also releases endorphins, which help us calm down and relax, creating a state of euphoria almost instantaneous.
It is not a problem to occasionally consume sweets, on the contrary, it is recommended to completely deprive of sugar, so as not to set in frustration and to prevent compulsive eating in times of weakness. The problem occurs when we exaggerate, especially since we can do it without knowing. Sugar is already a compound present in most processed foods.
How to curb your Craving for sweets when you are on a Diet
1. Pamper yourself from time to time
A radical attitude is not healthy in any aspect of life, much less in food. Because, after all, eating is also one of the pleasures of life. So, eliminating sweets from your diet is not the best idea. To have a healthy attitude means not to overdo it.
Occasionally, eat what you want. A little pampering can help you get over the period of deprivation, without becoming frustrated and falling prey to uncontrolled and excessive eating.
Try to keep in mind a simple rule: set a limit of 150 calories. It should be enough to satisfy your craving for sweets, without sabotaging your diet.
2. Combine food
If you know that you can’t limit yourself to one cake, one cookie, etc., try combining these desserts with a healthy food. You will be satisfied and at the same time it will be easier for you to meet your daily caloric needs.
You can try, for example, you can eat a Greek yogurt with almonds and grated chocolate or honey.
3. Give up sugar for good!
Even if it sounds radical, for true sugar addicts this is the surest way to stay away from temptation.
Even if the first 48-72 hours are difficult and accompanied by various withdrawal symptoms, such as headaches, fatigue or malaise, sugar-free life will be much better and healthier. And after such a cold shower, those who will resume consuming sweets will be able to control much better in terms of frequency and quantities.
4. Eat fruit
Try to always be prepared and have a fruit at hand, for the period when the sweet appetite returns. If instead of reaching for chocolate, you will choose an apple, you will enjoy a welcome intake of fiber, vitamins, but also natural sugars. In addition, you can try to eat nuts and hazelnuts, seeds and dried fruits, which will satisfy your craving for sweets, creating a lasting feeling of satiety.
5. Be active
When the craving for sweets strikes, it is best to find something to do so that the mind is preoccupied with other activities.
6. Quality, not quantity
When you decide to give in to the sweet appetite, choose a dessert that is as good as possible, that will satisfy you both in taste and appearance and enjoy it in small sips, without rushing.
Eat a small amount of sweet and compensate with healthy foods, until the feeling of satiety is installed. Remember that it takes about 20 minutes for the brain to receive the signal that the stomach is full and that it needs to convey the feeling of satiety.
7. Eat regularly and at Regular times
When the time between meals is too long, you get hungry and risk eating more than you should and not making the wisest food choices.
A snack every 3 hours can help you stabilize your blood sugar levels and avoid irrational eating. You will not gain weight if you eat more often, as long as you make the right choices.
8. Do not consume Artificial sweeteners
Artificial sweeteners may seem like an ideal substitute for sugar, but studies have shown first that they have no beneficial effects on health and, second, that they do nothing but increase your appetite for sweet.