How easy it is to give up sweets. Life of a sweet tooth: main pros and cons What to do if I have a sweet tooth

When the body lacks a vitamin, mineral or other essential substance, it signals this. We just don’t understand it as we should. If we really want something sweet, salty, spicy, or sour, we simply eat the first foods we come across that fit the required characteristics. This is strictly forbidden. Such urges of the body indicate that you need to enrich yourself with some element that is unlikely to be found in harmful products. Most often people want sweets. The reasons for this phenomenon have long been studied by scientists.

If you suddenly feel like eating something sweet, especially in large quantities, you need to solve one of these problems:

Lack of chromium in the body.
Insufficient amount of phosphorus.
Lack of tryptophan.

It is worth noting that chocolate is a special product. If you have an irresistible desire to eat a whole chocolate bar or eat unlimited quantities of chocolates, most likely your body does not have enough magnesium. It could also be a lack of carbon. In any case, this is not a reason to rush to sweet foods and eat them. You can find a safer and healthier solution for your body.

A small table will help you navigate what is missing in the body.

Need
I want bread and bakery products	Carbon shortage
I want chocolate	Magnesium deficiency
I want bananas	Potassium deficiency
I want any sweets	Lack of magnesium, glucose, tryptophan, phosphorus or chromium
I want smoked products	Lack of cholesterol
I want any cheese	Lack of calcium and phosphorus
I want very fatty foods	Lack of calcium

As you can see, not only sweet dishes can become an imaginary panacea. Any of the above products can be replaced with more healthy food, which will satisfy your hunger and satisfy you.

Psychological problems and addiction to sweet foods

Sometimes you crave sweets for no reason. It is not clear what is missing in the body, since a person eats well. Then the reason can be looked for in psychology.

Professional psychologists are confident that pathological cravings for sweet foods arise when a person lacks love, affection, attention, is unhappy, complex and lacks self-confidence. Such people experience a certain event in their life, after which they find solace in sweets and cakes. They are vulnerable and often need approval and support from others.

In more advanced cases, such cravings indicate pathological anxiety, personality disorders and persistent depression. Then sweets are a so-called antidepressant, a sedative.

How to get rid of psychological problems

We have decided how to understand what is missing in the body. However, if the matter is psychological problems, the usual replenishment of nutrients will not help. Try these measures:

Think about what could make you happy instead of sweets. You may want to update your wardrobe, visit a beauty salon, buy a book or magazine. Small joys can replace sweet dishes.
Try replacing sweets with something else. Fruits, nuts, dried fruits, dark chocolate or a small amount of honey are perfect for such purposes.
If you decide to switch to sweeteners, abandon this idea. They are very harmful to the body, and they will not solve the problem of craving for sweets.
Analyze your life. Perhaps there is something in it that does not suit you and depresses you. It's time to eliminate this factor. It's easier to get rid of stress than to eat it.

Sometimes the above methods do not help, you still constantly want sweets. It is not clear what is missing in the body, and the problem is becoming increasingly widespread. In this case, it is best to visit a psychologist who will listen to you carefully and give recommendations that are right for you.

Other causes of sweet cravings

From a physiological point of view, a person absorbs sweet foods in unlimited quantities for the following reasons:

Eliminating one of these causes will normalize the condition of your body. If the problem arose due to a lack of something, you constantly want sweets, which is missing in your body, you figured it out, then you need to start replenishing the natural balance.

All about tryptophan

Tryptophan is an amino acid, the deficiency of which leads to various problems. This substance:

Keeps your mood high.
Promotes a harmonious state.
Increases
Stimulates the desire to learn new information.
Helps a person remain emotionally stable even in situations with increased tension.
Helps you quit smoking and drinking alcohol faster.
Reduces the level of aggression, eliminates irritability.
Struggles with emotional tension and anxiety.
Helps normalize the sleep cycle.
Improves sleep quality.
Promotes active relaxation in a short time.

The lack of tryptophan greatly affects a person’s emotional state. Without it, the body stops producing serotonin, which is responsible for the feeling of happiness. Scientists have proven that people who are depressed have extremely low levels of tryptophan in their bodies.

Craving for sweets is a mandatory symptom of a lack of this substance, but not the only one. Along with it, the following problems may arise:

Weight loss.
Skin dermatitis.
Diarrhea.
Impulsivity, irritability, nervousness, increased level of anxiety.
Insomnia.
Memory impairment.
Deterioration of brain activity.
Poor concentration.
Tendency to depression.
Sudden weight gain.
Constant uncontrolled overeating.

But don't overdo it with tryptophan. Its excess in the body also negatively affects health. It causes weakness, increased body temperature and fever.

Thanks to a high-quality and balanced diet, your body will receive enough tryptophan. This will not only improve your well-being, relieve problems with the nervous system and emotional state, but also help avoid various complications and diseases. Don't forget that tryptophan is not the only substance a person needs. Nutrition must be complete, that is, it must contain all the necessary microelements and macroelements.

How to Increase Tryptophan Levels

Tryptophan can be purchased at any pharmacy. The drug should be taken according to the instructions, but it is much easier and safer to eat foods high in this substance. They are available to almost every person. So, tryptophan is contained in the following products:

Turkey and chicken meat.
Chicken liver.
Lamb meat.
Beef liver.
Chicken eggs.
Red and black caviar.
Squid.
Perch.
Mackerel.
Various cheeses.
Dairy products.
Nuts.
Beans.
Oat groats.
Black chocolate.
Dried apricots.
Mushrooms.
Pasta.

But simply eating foods high in tryptophan is not enough. In this case, it simply will not be absorbed by the body. The following accompanying substances are required:

Fast carbohydrates.
Vitamin B.
Ferrum.
Magnesium.

The best product that will help the body absorb tryptophan in full is regular chicken liver. It is rich in all of the above substances and can be prepared in different ways.

Please note that a product such as corn is low in this substance. Scientists note that people who often eat dishes containing it have an increased level of aggressiveness.

What you need to know about phosphorus

Not only a craving for sweets can indicate that there is a lack of phosphorus in the body. Along with this symptom, the following factors should be present:

Decreased appetite.
Constant feeling of weakness.
Hands and feet become less sensitive.
Pain in the joint area.
"Needles" in the body.
General malaise.
Feeling anxious.
An unreasonable feeling of fear.

Also, phosphorus deficiency can occur if a person suffers from leukemia, hyperthyroidism, or is poisoned by phenol or benzene.

If you suddenly started exercising or went on a strict low-protein diet and at the same time your need for sweet foods has sharply increased, then rest assured that you are dealing with a deficiency of this macronutrient.

Another factor that signals a lack of phosphorus is an increased content of magnesium or iron in the diet. These substances prevent the body from absorbing certain elements. These include phosphorus.

If a pathological craving for sweets is associated precisely with a lack of this element, then be prepared for the fact that if this problem is not eliminated, a number of difficulties will appear. This is due to the fact that phosphorus:

Has a strong effect on mental abilities.
Participates in the process of formation and strengthening of bones and teeth.
Participates in the formation and development of muscle tissue.
In combination with other elements it promotes energy production.
Participates in protein synthesis.
Takes direct part in metabolism.

To enrich your body with phosphorus, eat the following foods:

Processed cheese.
Fish: flounder, sardine, tuna, mackerel, sturgeon, horse mackerel, smelt, pollock, capelin.
Shrimp, squid, crabs.
Legumes.
Cottage cheese.

If you are using legumes to increase the phosphorus content in the body, then first soak them in water. This is due to the fact that sometimes the macronutrient is not absorbed or is not absorbed enough. Pre-treatment can solve this problem.

Fortunately, it is very rare today that people suffer from phosphorus deficiency, since it is found in many foods. Due to certain circumstances, a lack of this element in the body may occur, and then an unreasonable craving for sweets will arise. This problem can be quickly and easily resolved by following the recommendations above. You can also purchase capsules containing phosphorus at the pharmacy.

Chromium in food

Unlike previous substances, it is extremely difficult to increase chromium levels in the body through food. This is due to the fact that only foods grown in soil rich in this element contain it. It's hard to find one like this today.

To compensate for the intake of the substance from food, you can purchase chromium preparations at the pharmacy. But don’t forget about proper nutrition. The substance is found in the following foods:

Vegetables and fruits.
Cereal products.
Various spices.
Legumes.
Homemade meat.
Fish products.
Seafood.
Liver.
Various types of cheese.

Doctors recommend preparing dishes from these products with minimal processing, since thermal exposure can destroy chromium compounds. This will lead to the body simply not receiving this substance. Therefore, along with proper nutrition, it is recommended to take chromium preparations purchased from official licensed pharmacies.

This element plays an important role in the body, namely:

Removes harmful cholesterol from the body.
Helps maintain normal weight.
Regulates the condition of the thyroid gland.
Helps restore various body functions.
Strengthens bones.
Normalizes blood pressure.
Strengthens the effect of insulin.
Prevents diabetes.
Reduces the feeling of unreasonable fear and anxiety.
Prevents rapid fatigue.
Removes radioactive components and heavy metal salts from the body.

You cannot judge a chromium deficiency only by increased cravings for sweets. One or more factors must be present along with this symptom. These include:

Stunted growth.
Problems with the nervous system.
Increased glucose levels in the body.
Excess body weight.
Unusual perception of alcoholic beverages by the body.

Be careful as excess chromium can also have negative health effects. This results:

To the occurrence of allergic reactions.
Problems in psychological state.
Diseases of the liver and kidneys.
Infectious diseases.
Increased risk of developing cancer.

Therefore, plan your diet wisely, and take all pharmaceuticals strictly according to the instructions.

Chromium deficiency can occur for the following reasons:

Frequent consumption of glucose.
Abuse of chocolate and carbonated drinks.
Strict diets involving the exclusion of protein foods from the diet.
Infectious diseases.
Excess calcium in the body.
Increased physical activity.

As you can see, the presence of chromium in the body in sufficient quantities is a very important aspect for the full functioning of all organ systems. If you do not receive it for a long time, you cannot avoid health problems. If you are not sure that your diet sufficiently saturates the body with chromium, then you need to choose a pharmaceutical drug that would compensate for the possible deficiency. It is better to do this by consulting your doctor.

What to do if you want baking

Baked goods and sweet foods are different foods in their structure. And the pathological craving for their use requires different explanations. It often happens that you feel like baking. What is missing in the body in this case can be determined by several symptoms. If you want sweet baked goods, then the problem is the lack of one of the above elements. But it happens that a person simply wants something floury. Then the problem is in one of the factors:

If you listen to the state of your body in time, analyze it and draw conclusions, then it will not be difficult for you to solve any problem.

Good day to you, my dears! I’ll start with a confession that has long been no longer a secret to my regular readers: I have a sweet tooth.

Did this stop me from losing weight? Not at all. Maybe I had a hard time maintaining my weight because of my love of sweets? No, and I also managed to stay in shape quite easily.

But this craving... It was obsessive. Sometimes it seemed to me that it was stronger than me. And I don’t like it when something or someone controls me without my good will.

The moment came when the desire for sweets began to stress me out. I took chocolate from the store shelf and felt uncomfortable, even somehow guilty. This is probably how a drug addict feels, who is still able to hide his addiction.

The harm of sugar in all its glory

Besides, I knew everything about the dangers of sugar. And this is neither more nor less:

premature aging (skin, blood vessels, and the entire body as a whole - on vision, on bones, on the formation of edema, and many things are affected by sugar consumption);
disruption of normal hormone production, especially when it comes to female hormones estrogens (the same ones that are abundant in youth, and with the onset of menopause - minimal, and hence problems with bones, blood vessels, skin, hair, mood, etc.) - it turns out that the predominance of carbohydrate metabolism suppresses the production of estrogens, in other words, when we eat sweets, we give ourselves a kind of vaccination of old age;

increased risk of diabetes, atherosclerosis, heart disease and cancer;

low energy level (yes, sugar means surges in energy, small spikes and deep drops, even abysses when you feel completely exhausted), frequent fatigue and even irritability, which may seem causeless;

(especially on the stomach, fast carbohydrates love the stomach as their subsequent place of residence);

increased appetite (your appetite is much higher than it could be just because you eat sweets).

And this list can be continued for a very long time.

By the way, information for mothers. We all spoil our children with sweets (at least sometimes). And for grandmothers, feeding them sweets is generally sacred. So, don’t be surprised if your sweet tooth is capricious and poorly managed. He ate sweets, his glucose level rose, insulin regulated it and brought it to a low level - a “sugar hole” arose. And at this moment, mom, get whims and strange mood changes. The child does not understand what is wrong with him. Mom sighs: “Wow, I seem to be raising him the right way, but he’s so spoiled.” He's not spoiled, he just needs a new dose of sugar!

I’ll say right away: having a sweet tooth is not a death sentence. It's not a gene that is given to you at birth, it's not the circumstances that force you to eat tons of sweets, it's just a bad habit.

You can stop eating sugar. And you will need no more than 60 days for this.

Now I will share my experience with you. I hope it inspires you :)

60 days without sweets - why did I do it?

The main goal of refusal is to get rid of (to stop liking a very sweet taste, to consider only slightly sweet taste normal for yourself).

There were several more goals:

get healthier;

improve skin condition;

increase energy levels;

reduce your appetite (well, that’s probably at the same time, they say, it won’t be superfluous).

By the way, why exactly 60 days?
I think many of you have heard that it takes 21 days to form a habit. To be sure, I decided to triple this figure - in order to get rid of the harmful cravings for sure.

Rules for living without sugar

1. Sugar and all products that contain it are excluded or may contain (mayonnaise, most ketchups and sauces, canned vegetables, sausages, sausages, many processed meats, fast food, etc.).

I must say that I almost didn’t eat these foods anyway - this is more information for you.

Sugar can be in salted fish, in “dietary” yogurt, and in “dried fruits” - candied fruits are often passed off as them. In a word, be careful.

2. No sugar substitutes— everything is excluded, even safe ones, such as or .

You should not eat dried fruits and sweet fruits in their pure form - otherwise you will not be able to “educate” the receptors to a different level of sweetness.

However, in a mixture with other products, even the sweetest fruits (banana, grapes, figs) and dried fruits are quite acceptable. So, I mixed banana with cottage cheese, and made it from prunes.

3. If possible, exclude white flour.

White flour is almost the same as sugar. The effect on the body is similar, although the taste is different.

If you give up sugar, but continue to eat a lot of flour products, then don’t expect any effect.

4. Every day - complex carbohydrates.

It is necessary. Every day - a portion of porridge, fruits, vegetables.

Otherwise, you will crave sweets with terrible force - the body needs carbohydrates. But let them be slow.

5. Enough protein.

I myself mostly ate a lot of cottage cheese (250-400 grams per day) and other dairy products. In general, you can eat fish, meat, eggs, legumes - any proteins will make your cravings for sweets much weaker.

How to prepare for giving up sugar so that it goes painlessly?

Firstly, morally.

I was in a long mood (2-3 weeks). And I definitely wouldn’t be able to give up sugar right away. I don’t recommend that you take action immediately after reading the article.

Just set yourself a certain deadline - no earlier than 2 weeks. During this time, you can study information about the dangers of sugar and strengthen your decision.

Secondly, choose sugar-free dessert recipes to suit your taste.

For me it was a mixture of banana with cottage cheese, prunes with kefir, as well as what I call “homemade chocolate” (cottage cheese, kefir, cinnamon and ginger powder, banana, cocoa, mixed in a blender).

Without a thoughtful substitute for sweets, you can fall asleep at any moment, so don’t ignore this point.

How was my 60 days without sweets?

I'll start with the difficulties. It was difficult for the first... 2 days.

Yes, for just 2 days I sated down my sweet tooth with pears and apples.

I was a tireless observer of my condition, thoughts, and food desires. For example, at the beginning of my experiment the weather was quite hot, and on the 10th-11th day it started to rain. And with my morning coffee I wanted a piece of chocolate. It was not a strong desire, but something from the category of “oh, that would be nice.”

I was surprised - it turns out that my desire for sweets may be related to the weather. I never noticed this. Well, I'll keep that in mind. A momentary desire is very easy to overcome when you know its true reason.

When the 60 days ended and I announced it to my friends and family, their reaction was as follows:

Oh, congratulations! Perhaps it's your holiday today? (girlfriend)
Finally! Well, now eat some chocolate! (girlfriend)
Well, you have willpower, it’s good that it’s all over (girlfriend)
Let's buy a cake or halva! (Mother)

And only my husband understood my true state: “Well done! You’re probably completely out of the habit of eating sweets.” Thank you for your understanding, dear. Of course, I'm out of the habit.

For example, today I ate some strawberries with sugar (that’s how my mom freezes them). I ate it with pleasure, but the aftertaste remained unpleasant - I’m unaccustomed to such sweetness, it’s too cloying for me. Do not want anymore.

By the way, there is no need to hide your “sugar-free marathon” - if you lead an active lifestyle, then you are unlikely to succeed. There will be ill-wishers - people who know where they are going always have them. But the majority will believe in you and rejoice at your achievements.

60 days without sweets - results

1. The most important result: my reaction to sweets has changed - I stopped perceiving them as food.

For example, I open a cabinet and see candy, gingerbread or cookies, and I close it completely calmly. There's no food here.

I open the refrigerator - oh, cottage cheese! Super! This is food. Yogurt (natural, of course, without sugar) – wonderful, so yummy!

2. The quality of my hunger has changed.

In general, I don’t like to “bring” myself to hunger. But because I am a nursing mother, and every day I walk with my son for 2.5-3.5 hours in a row, then at the end of this walk I certainly feel hungry. Previously, it was convulsive - if the walk dragged on and it was cool outside, then by the end of the walk I would literally begin to pound. At home, I first immediately ate a 200-gram pack of cottage cheese, and only then took my son out of the stroller (that is, my mind at that moment was almost drowned out by hunger).

Now I'm enjoying it. I even get an almost physical feeling of flying - an incomparable lightness. Nice. And in this state I can freely spend an hour or two. Moreover, now this is an integral component of my happiness :)

3. I lost 4 kilograms.

I got into “pre-pregnancy” shape and even began to weigh half a kilo less. And my son is only 10 months old (with my first I returned to my previous weight only at one year and 3 months). I think in my 40s this is an excellent result.

4. My skin began to look younger.

No, it’s true, I started getting more compliments from both acquaintances and strangers. And my reflection in the mirror is very pleasing.

5. I have become more energetic.

Sometimes I surprise myself. These sleepless nights with my son - either teeth, or an unsuccessful vaccination, or some other misfortune. And I, as an energizer, sometimes sleep for 2-3 hours at night, and then during the day I don’t yawn even once. Miracles, and that’s all!

In a word, I'm satisfied.

And I invite you to repeat this. Give yourself slimness, energy, youth. Give yourself the gift of health in the end! Well, who will do it for you? Doctors? Hardly.

The famous surgeon and author of amazing books about health Nikolai Amosov said: “Doctors treat diseases, but you have to achieve health yourself.” Brilliant phrase! Get it, my dears. Moreover, although this is work, it is pleasant and very rewarding. I wish you success in this!

Mini Tips for Losing Weight

Reduce your portions by a third - that's what will help you lose weight!

Catch the moment when the taste of food dulls. This is a SURE signal that you need to stop eating.

Before eating, say: “As soon as I eat, I’ll lose weight!” This is a powerful phrase for reducing appetite.

Have a Big Salad Day. Huge bowl vegetable salad eaten in a day. Other food - only after an impressive portion of salad.

A minute of exercise before eating will reduce your appetite better than any special remedy.

Why are people with a sweet tooth called addicts?

To try to explain that sweets are an addiction, let’s give a simple example: our childhood. We all remember a simple situation, if a child sees a surprise brought in the form of sweets or ice cream, how he breaks into a smile, runs to the purchased goodies, and then the formidable father or mother says: “Don’t eat any goodies yet.” The child begins to go hysterical, which is quite natural; who wants to choke on boring porridge when you can eat your favorite sweets.

As soon as you eat sweets (we are talking about sweets prepared by chefs), a process of exceeding the level of glucose occurs in the blood, which leads to a large release of endorphins, and they are known to be the hormone of happiness, in which for a minute we forget about pressing problems, and simply enjoy the state of satiety from your favorite treats.

That’s why it becomes an addiction, because you must admit, who doesn’t want to experience a daily, albeit fleeting, state of happiness.

Sugar and glucose themselves are carbohydrates, which are called fast carbohydrates. Carbohydrates are a source of energy for humans.

Why are we drawn to sweets?

Habit, addiction.
Cravings for sweets can occur when there are sudden changes in glucose levels in your body. The body sounds the alarm if it senses insufficiency.
Feeling hungry. If you are hungry, it means your body does not have enough energy. To quickly replenish it, it requires fast carbohydrates.
Not proper nutrition, even if you have eaten a lot, but feel the need for sweets, it means you are not eating correctly. You have little energy that needs to be replenished with more complex carbohydrates, this could be: porridge, large grain bread, cheese with the lowest percentage of fat content, meat, but only lean.

The benefits and harms of sweet treats

So, what are the benefits of eating sweets every day:

The production of endorphins, a fleeting state of happiness, hence an increase in mood.
Chocolate improves brain function, memory, and helps avoid a gloomy mood, as it is not a bad antidepressant.

Harm from sweet treats:

Obesity (from excess calories);
Heartburn (due to poor diet);
Pancreatic diseases;
Allergic reactions (in such desserts, low-quality chocolate, glaze, there are a large number of dyes, harmful shock absorbers, which can lead to diathesis, skin redness, spots.);
Acne, rash (the body becomes clogged with harmful substances);
Caries (tooth enamel is destroyed from too much sweets);
Diabetes mellitus (from excess glucose in the blood).

After the above points about the dangers and benefits, it will not be difficult for every sweet lover to make a sensible conclusion that eating these types of desserts cannot in any way be beneficial for a person, except perhaps only a minimal amount.

What is the easiest way to say goodbye to sweets?

If you have made a firm and irrevocable decision to end the ranks of sweet tooths, the small recommendations collected in this article, based on qualified advice from doctors and nutritionists, will help you:

We remember that sweets are allowed, but in moderation. This could be a piece of chocolate for breakfast, mostly bitter, the most natural and healthy for its qualities. For lunch, some marmalades. Marmalade is useful in moderation, reduces cholesterol levels, removes toxins, and improves skin condition.

Replacing sweets with fruits: fruits or fruit diet perfect for “former” sweet tooths; by the way, with its help you won’t feel the craving for sweets so acutely, because fruits contain fructose and glucose, as well as a lot useful vitamin, so necessary for you.

Grapefruit for dinner or afternoon snack will replenish your body with almost all vitamins, pectin substances, amino acids and many others. useful components, thanks to this you will not feel hungry. It will strengthen the immune system and is also good for overweight people.
Pomegranate: useful especially for those who have infectious diseases, kidney diseases, normalizes the functioning of the gastrointestinal tract.
Quince is a wonderful source of vitamins and also contains large amounts of phosphorus, copper and iron.
Bananas are rarely used in diets, as they are considered high in calories, so they are recommended for overweight people, for example, for breakfast with oatmeal or dinner. Banana contains a component such as serotonin, which is considered the hormone of joy, which those with a sweet tooth are so accustomed to.
Plum has a sweet and sour pleasant taste, perfect for those with a sweet tooth who have problems with blood pressure and kidney ailments. It removes salt well from the body and acts as a diuretic.
Kiwi is very good for the skin, which so often suffers from diathesis and acne among lovers of sweets, and improves immunity.

Add dried fruits to your diet. Dried fruits are certainly healthy, as are fresh fruits, only they are needed minimal amount, for example, a handful of dried fruits for breakfast or porridge. The same amount can be served for lunch or afternoon snack. It is not recommended for dinner, as the product is very high in calories due to sugar. Therefore, in the process of overeating, the effect will be like eating a cake before bed.

Secrets for getting rid of sweets

It is best to exclude coffee, because after coffee the body requires a snack, mainly something sweet.
Mint tea: mint suppresses appetite and cravings for sweets.
If you have a hard time giving up sweets, buy a vitamin complex; doctors recommend taking it for about six months.
Distract yourself from thoughts about sweets.
Take up a new hobby, reading a book.
It is very useful when you are struggling with addiction to be in the fresh air as often as possible.
And if you go in for sports, here you will “kill not two, but three birds with one stone - you will be distracted, get your figure in excellent condition, and after such feats, you will be proud of yourself and you are unlikely to want to return to your previous menu.

In conclusion, I would like to note, based on general statistics, of people who took up the fight against sweets, approximately 20% said that it was easy. Nutritionists and doctors explain this by the fact that their habit was not long, the body did not have time to weaken, and a quick and timely transition to healthy eating, I liked it, since proper nutrition contains all the necessary components for strength, vigor and energy for a person.

The next 30% of sweets lovers explained that it was hard, but it was literally a couple of weeks maximum, then it got easier.

Well, the remaining 50% had a hard time with the starting transition, many could not stand it, so to speak, they left the race, but returned and started all over again.

However, not one of them who went to the end, and proper nutrition became their usual diet, remained dissatisfied. Therefore, whether it will be easy for you to give up sweets depends only on you, on your willpower, your body and endurance.

A person with a sweet tooth is ready to do anything to eat an extra chocolate bar or piece of cake, and this, by the way, is a fact established by scientists. The experiment was carried out on the streets of London. Participants were asked to provide their personal information: name, phone number, place of work, date of birth, password Email. Each person who answered received a chocolate bar as a gift. Of the men, only 10% agreed to give strangers their personal information for sweets, but among the weaker half there were as many as 43%! An unbridled craving for sweets leads us along like a big, ill-mannered dog pulls its helpless mistress along with it. However, it can be trained. To do this, it is important to understand the reason why we are so attracted to sweets. And this happens because...

WE EAT LITTLE

An irresistible desire to eat candy occurs when the body begins to urgently need energy. This can easily happen, for example, if we ate five hours ago or are on a strict diet. At the 1500 kcal per day mark, the high-risk zone begins. If you consume less, be prepared for bouts of overeating in general and sudden cravings for sweets in particular. A starving brain that runs only on glucose will undoubtedly require “fuel” in the form of sugar, sweets, and sweet buns. And he will do it in such a way “behind your back” that you will not be able to resist. Therefore, to avoid this, you should not experiment with low-calorie diets.

In addition to cravings for sweets, they are fraught with the fact that the lost kilograms will definitely come back, and even with more. You need to eat 5-6 times during the day - three main meals and several snacks. Systematic, constant, sufficient replenishment of energy will save you from the uncontrollable desire to pounce on a piece of halva.

SKIPING LUNCH

I was completely too busy, I was completely overwhelmed at work, I forgot, there was trouble at home, a disgusting canteen in the office? For convinced sweet tooths, ignoring lunch can be costly - a new “sweet nightmare” will begin. Trying to have a snack instead of the main meal is equivalent to skipping lunch. The body should take in more than half of the daily portion of energy before 16.00-17.00 hours. Give him what he deserves! If you do not send at least 700-800 kcal to the stomach before the specified time, the brain will switch to backup mode and begin to look for an urgent, quick “refueling”. So never skip lunch. Look at smokers - they always find time for a smoke break. And therefore, you too can take 15 minutes to eat even from the busiest schedule. If the dining area is poor and there are only expensive restaurants in the area, take food with you. Solve the problem of lunch, and you yourself will feel how composure towards chocolates will begin to awaken.

THAT'S NOT WHAT WE EAT

Nutrition must be balanced, that is saturated fat, proteins and carbohydrates. Proteins and carbohydrates are especially important. Protein, in addition to being a building material in the body, also leaves a long-lasting feeling of satiety after itself. Complex carbohydrates constantly, hour after hour, replenishing lost energy. If our food does not contain enough of these nutritional elements, the feeling of hunger will not be long in coming. And you will naturally want to quench it with sweets - the most readily available means. Therefore, it is necessary to control that the menu has everything - proteins, carbohydrates and fats in the amount recommended for losing weight (40-50 g per day).

WE FORBID OURSELVES SWEET

Constant control of how much chocolate, cookies and candies were eaten, and, even worse, a complete taboo on these products only provokes the flame of voluptuousness. When you are in a great mood, you will resist the temptation, and then praise yourself for your endurance, and this feeling of victory will triumph over the temptation. But as soon as the wonderful mood is eclipsed by gray clouds, the notorious willpower will no longer be there and you will attack the cake without a sense of proportion, which at that moment will leave you. Therefore, you should allow yourself treats, but under certain conditions. That is, they should only be consumed on a full stomach. By maintaining a balanced diet and diet, over time, the unbridled passion for sweets will disappear. 1-2 pieces of chocolate will be enough instead of a whole bar or bar.

To be fair, it should be noted that there are people for whom the total taboo on treats “works,” but there are not many such people. They simply do not buy anything “harmful” for the house and, without constantly contemplating tempting sweets, do not think about them. However, if this description does not apply to you and you are ready to rush to the store even at night for condensed milk for tea, then you should not deny yourself sweets.

JUST A HABIT

If you buy a sweet bun for tea every day on your way home from work, then this is just a habit. If, while standing in line at a supermarket terminal, your hand automatically reaches for a chocolate bar, this is also a habit, just like 3 tablespoons of sugar in your cup of coffee every morning. Therefore, try to change your habits, find a way to get around them, to deceive them. Return home from work along a different route, bypassing the bakery. Standing at the terminal, take a chocolate bar in your hand, think about how many extra calories it will bring you and imagine yourself in a few years having gained 20 kilograms of weight, with teeth damaged due to sweets, and throw it back on the counter. Instead of 3 spoons of sugar, add 2 spoons today, then one, and then nothing at all, and after a while unsweetened coffee will seem very tasty to you.

The main thing is to see the possibility of self-control in yourself and want to achieve your goal. And then everything will work out!