Reducing the amount of sugar in the diet is one of the main tasks of dietetics. Let's find out how to reduce sugar consumption and feel good at the same time.
Reducing the amount of sugar in the diet of a modern person is one of the primary and priority tasks of dietetics. However, it is often easier to decide than to actually do, even if the mind suggests that it is useful and important. Let's find out how to reduce sugar consumption and at the same time feel good and not be afraid of breakdowns.
According to the World Health Organization, you can consume no more than 25 g of sugar per day without harming your health. In addition to the natural sugars found in milk, dairy products , cereals, fruits, berries, vegetables and roots, most modern foods contain hidden sugars . But you can get out of the sweets trap if you follow a few basic rules.
The fact is that our taste buds love bright tastes - sweet, salty, sour, so if you suddenly deprive yourself of sugar , you will acutely feel its lack. Make this process gradual to avoid a crash: for example, reduce the number of candies to 1-2 instead of a whole box.
We often forget that shock doses of sugar are found in such products as sauces, ready-made breakfasts, yogurts, meat semi-finished products, canned goods, juices and fast food. Carefully read product labels and nutritional value on restaurant menus: more than 5 g of sugar per 100 g of product is already a lot. Look for healthy alternatives to usual products : replace white bread with whole grain, white rice with wild, ready-made breakfasts with oatmeal, sweet yogurt with Greek.
This is the first place to start when reducing the amount of sugar in the menu. A balanced diet will help control the feeling of hunger and not break down. Consume at least 2-3 g of carbohydrates per 1 kg of body weight per day. Eat every 3-4 hours to avoid a sharp feeling of hunger and, as a result, overeating and the desire to enjoy sweets .
So you can control how much sugar to put in this or that dish, and if you wish, you can completely abandon it. Ready-made food from a store or restaurant often contains much more sugar than necessary, and there is nothing you can do about it.
The ideal option is fermented milk products , fruits, berries and whole grain bread - they will help you get full and prevent sharp jumps in blood sugar . Desserts can be eaten only after a meal, not instead of it. By the way, there is a high probability that this rule will completely eliminate the desire to eat sweets .
Alcohol is one of the record holders for sugar content , as you will have to replace cocktails and beer with a glass of dry wine. This will reduce the calorie content of the drink by about half. It is better to drink strong alcohol pure, without diluting it with sweet carbonated water or juice, or to give up alcoholic drinks altogether.
Legumes and vegetables saturate well and do not cause sudden spikes in blood sugar . Refined must be completely excluded, and the amount of honey must be strictly controlled, because it is also sugar , just in the company of vitamins and minerals. If you absolutely cannot drink unsweetened tea and coffee, give preference to a natural alternative that does not contain sugar - stevia.
The main sign of a proper drinking regime is the absence of thirst during the day. Keep in mind that coffee with milk is also a source of sugar - limit yourself to one cup of cappuccino or latte per day or 2-3 servings of black coffee.
We are also talking about fresh drinks - you drink sugar and send the fiber to the trash. Ditch them in favor of whole fruits. In this way, you will get 3-5 times less sugar .
Lack of sleep is one of the most common causes of overeating. The body most often tries to compensate for the lack of sleep with the help of sweets in order to get a sharp jump in energy.