The first enemy you face on your way to losing weight is poor nutrition. The presence of cakes, pastries, and buns in your diet has a very bad effect on your figure. Giving up sweets and starchy foods is a justified measure, it’s worth all the effort! It is worth saying that an irresistible desire to regularly eat desserts may indicate health problems. They need to be resolved. In other cases, it is not so difficult to wean yourself off cupcakes and pies. And the specialists of the Elena Morozova Weight Loss Clinic are ready to help you with this.
Without unhealthy flour, sugar and fat containing hundreds of empty calories, you will be transformed. You will become slimmer, more energetic, and more cheerful every day. And in addition, other positive changes are noted - the skin looks fresher, digestion is improved, the functioning of the heart and blood vessels is normalized, the risk of developing diabetes is reduced - this is what will happen if you give up sweets. There is no need to hesitate with this decision - say “yes” to a beautiful body, and refuse a bun with tea.
Why do you want sweets?
There are many reasons why the desire to eat candy is very strong. The list of the most significant factors influencing our taste preferences includes:
- Frequent stress. Sugar-containing products can give gastronomic pleasure and vigor - this is true. Quick effect and accessibility - all this makes the method of combating bad mood indispensable. But if you decide to change your body, you need to think about how to wean yourself off sweets and starchy foods. The fact is that the improvement in emotional state after dessert is short-term. And after an hour or two I want a new dose. Therefore, it is not recommended to get used to this scheme - look for other ways to deal with stress (sports, movies, communication).
- Exhausting unbalanced diets. A desperate desire to lose weight pushes some people to extreme measures. The hunger that has to be endured due to strict and drastic restrictions intensifies, and at a certain point the temptation to eat your favorite chocolate cake becomes irresistible. This is due to the fact that the production of the hormone cortisol increases, which promotes the accumulation of glucose in the muscles. This is how the body reacts to stress - it prepares to decisively eliminate the problem. If energy is not consumed (muscles do not work), then it accumulates - fat is deposited. After completing the diet, when returning to the usual high-calorie menu, the body especially intensively replenishes lost resources.
Comment from the clinic's nutritionist:
“How to stop eating sweets and starchy foods forever” - such queries are faced both in psychology and in dietetics. At Elena Morozova’s clinic, they will help you cope with unhealthy habits without stress or harm to the body. With the help of specialist consultation and diagnostics, it will be possible to determine the reasons for uncontrolled consumption of desserts. And taking into account your health condition, they will select an effective strategy for switching to a healthy diet.
- Hormonal disorders. An addiction to sweets is typical when there is a decrease in the level of serotonin, the hormone of happiness, in the blood. This state of affairs requires the attention of a psychotherapist if the phenomenon is permanent (the exception is the desire to eat extra candy on critical days). Another reason is a malfunction of the thyroid gland.
- Irregular meals, lack of “good” carbohydrates. These nutrients are necessary for life, activity, and movement. It is wrong to reduce them; on the contrary, they should be the basis of the diet. Otherwise, the body tries to replenish the missing strength with the help of buns or cookies. Menu planning should be approached responsibly; it is important to get all the nutrients. Don't confront your body, cooperate with it and be caring.
- Lack of chromium. This microelement allows glucose to penetrate cells and also increases the sensitivity of membranes to insulin. When there is a deficiency of a component, you especially want something sweet.
- Habit. How to wean yourself from eating sweets and starchy foods if it is part of rituals: treats at work with colleagues, a summer walk with ice cream, watching a movie with the crunch of waffles. Often these traditions remain with us since childhood; changing the usual diet without a system is sometimes quite difficult.
It is important for those with a sweet tooth to realize that unhealthy treats contain a lot of calories and should be consumed - in the gym or during intellectual work. If you want to occasionally indulge in something tasty, lead an active lifestyle, avoid stress, monitor your health and hormonal levels. For those who are looking for a way to give up sweets and starchy foods forever, experts in psychology and nutrition are ready to rejoice. This is possible without the slightest harm to the body. And within 1-2 weeks after the changes in diet, which were adjusted by professionals, you won’t even look in the direction of the cake. It will seem overly cloying and greasy.
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Sleep more
The hormones ghrelin, leptin and insulin play a decisive role in cravings for sweets. Bring them back to normal, and you will stop falling into unconsciousness in search of a cookie. At the same time, there will be fewer problems with excess weight. Research from the University of Chicago showed that a few sleepless nights are enough for leptin levels to drop by 18%, and ghrelin levels to increase by a third—in total, cravings for sweets increase almost one and a half times. In addition, sleep deprivation reduces your ability to resist temptation. Therefore, sleep will help you in combating addiction to sweets.
What harm do foods high in sugar and fat bring?
In addition to the detrimental effect on the figure, there are other risks:
- sugar-containing dishes interfere with the formation of healthy eating habits - consumption of sweets awakens the appetite, after a cake you want salty, then a sandwich, and then again candy, followed by a full meal with dessert;
- satisfying hunger with “fast” carbohydrates is fleeting, they make it difficult to adhere to a diet;
- the work of the pancreas and the production of insulin increases, which increases the risk of developing diabetes;
- a negative effect on the intestinal microflora provokes digestive problems;
- the composition and acidity of sebum changes - it becomes more viscous, the pH value increases, which causes clogged pores and rashes;
- you should seriously think about how to give up sweets and sugar for those who are vulnerable to oral diseases - caries and periodontal disease;
- Sugar-containing products make your diet more meager - by eating a chocolate bar, you will quickly reach your daily calorie intake, but will not receive the required amount of nutrients - vitamins and minerals;
- an increase in cholesterol levels in the blood and weakening of the walls of blood vessels, which occurs when there is an excess of glucose, provokes the development of diseases of the cardiovascular system;
- Many industrial desserts contain harmful additives - flavorings and dyes that cause allergic reactions and other pathologies.
Don’t be fooled by the pleasant taste and short-term mood boost; unhealthy food causes significant harm to the body. And besides, addiction arises, so the sooner you think about how to wean yourself from eating sweets and starchy foods, the fewer health problems you will have to solve. Without chocolate, it is quite possible to maintain a wonderful emotional state, because your reflection in the mirror will begin to make you happy.
Comment from the clinic's nutritionist:
To avoid discomfort, it is recommended to switch to a sugar-free diet gradually. People who abruptly exclude sweets and cakes from the menu may experience mood swings, muscle pain, increased anxiety, and insomnia. Such manifestations are especially relevant in the first week of the diet. This method carries the risk of relapse and returning to the usual unhealthy food. Our specialists will help you choose the optimal diet that will not lead to discomfort and will also help you lose weight.
Motivation
Since childhood, sweets have been forbidden for many of us: something that is only possible after a “serious” meal, something that will “ruin your teeth” and “make your butt stick together.” But when faced with restrictions, children's desires only grow stronger. And so, when you become an adult and can decide for yourself when and what you eat, it seems that the time for happiness has finally come. But this is not acceptable for everyone.
Girls and women who always have to watch their figure suddenly realize: “This cake will lie like an even layer of fat on my stomach.” And then all that remains is to make a choice. Many people try to eliminate absolutely all sweets from their diet in order to prevent breakdowns. But here the question arises: how effective is this?
Some nutrition experts advise not to eat sweets at all, others - to categorically remove carbohydrates from your diet after 5 pm, and still others - to allow yourself something sweet every morning. And for those who play sports, a new loophole appears - the protein-carbohydrate window, which seems to be supposed to open immediately after training: you can throw “coals” into it, which will burn without a trace. Oh yes, there is another good excuse: “I work (study) a lot, my brain needs sugar.” So who is right in the end?
How to stop eating sweets and starchy foods without effort
Tune in to slow changes in your diet, because the goal is not to torture yourself, but to acquire sustainable good habits. To do this, follow these principles:
- Do not give up sugar overnight, but reduce the amount of consumption gradually until you completely stop;
- replace it with other sweeteners - stevia or fructose, however, they should not be abused either;
- eat more fruits, raisins, dried apricots, dates;
- if you can’t completely exclude industrial sweets, sometimes you can treat yourself to marshmallows, marshmallows or marmalade, but it’s better to forget about fatty and flour delicacies forever;
- drink water when you want to eat candy;
- take care of a balanced diet rich in proteins - this nutrient saturates for a long time, therefore reduces the risk of deviating from the diet;
- pay special attention to breakfast - this meal should be the most important;
- eat in small portions, avoiding the feeling of hunger - an impulsive desire to eat a cupcake can ruin all your efforts.
The key to successful changes is a visit to the doctor and examination of your health status. If there is an imbalance of hormones, low hemoglobin, or metabolic disorders, then giving up sweets can be very painful. Having eliminated medical problems, you can set yourself up for serious changes. With the assistance of specialists - nutritionists and psychologists - switching to a new menu will be easy, and even pleasant.
Identify what's really bothering you
Cravings for sweets are strongly associated with emotional discomfort. You may have developed a sweet tooth as a teenager when you were unable to cope with feelings of alienation or resentment. But now you have already matured! Find an outlet for negative emotions, rather than eating them with candy. Yes, it is not easy to change a reflex that you have maintained for years. But probably. The next time you feel irritated and reach for a chocolate bar, stop for a moment, close your eyes, become aware of your sensations, focus on your breathing and relax. Now it will be a little easier to resist another portion of sweets.
How not to crave sweets and starchy foods - little tricks
- It is worth carefully planning the organization of your work and home spaces so that healthy products are always at hand.
- When you feel hungry, snack on fruit, carrots, raisins or nuts (prepare them ahead of time).
- Take a handful of hazelnuts and prunes with you on your walk so you don’t get tempted to buy ice cream.
- Carry a bottle of water with you so you don't impulsively buy a soda or juice.
- Don't go shopping at the supermarket without eating. Hunger can provoke impulsive purchase of unhealthy treats. Don't tempt yourself with strolls through the candy aisles.
- When an irresistible urge arises and you don’t know how to resist eating something sweet, brush your teeth or chew gum. This will trick your taste buds and make the dessert less desirable to you.
- Friends and relatives who are accustomed to bringing cakes and sweets as treats should also be prepared for your changes in diet. To be more convincing, we can offer a version of a medical ban. This argument is more powerful than a statement of intention to lose weight.
- Change your attitude towards meals - focus on food, don’t look through the news feed, read articles or comments during dinner. So, you will begin to feel your body better, satiety will become more pronounced, and food consumption will become conscious.
Develop your taste
In continuation of the previous point, the following advice: develop your taste and learn to enjoy products.
svariophoto/Depositphotos.com
Sliced tomato with fresh basil leaves, drizzled with flaxseed oil, lightly salted and peppered avocado, a cheese plate of course! Personally, I am delighted with such dishes. Although just three years ago, the first thing I thought about when I wanted to eat was chocolate or ice cream. It's a matter of habit.
Experiment with spices: cinnamon and ginger suppress sugar cravings. Delight your taste buds with more sophisticated additions than mayonnaise and ketchup—at least try balsamic vinegar and try different vegetable oils. Think about it: Is coffee with milk really not sweet enough? Lactose is not called milk sugar for nothing.
Sport helps produce happiness hormones
If sweets serve as your usual way to distract yourself from problems and reduce psychological stress, you should try to use other sources of pleasure. Find a hobby, preferably something active - learn to roller skate, go to the pool, or just go to museums and exhibitions. Such events distract from food, give new impressions and pleasure.
Psychology and biochemistry answer the question of how to stop eating sweets: hormones that promote positive emotions can be obtained through achievements in sports. New successes, mastery and improvement of skills give a feeling of satisfaction and joy. And in addition, by performing constant physical activity, the body reinforces the positive effect by producing hormones - endorphin and serotonin.
Consume more protein with your first meal
Research has shown that a protein-rich breakfast reduces sugar cravings throughout the day. Lean sources of protein such as Greek yogurt, unsweetened peanut butter, eggs and low-fat cheese help reduce the amount of ghrelin, the hunger hormone, and increase the amount of pancreatic polypeptide, which signals fullness. These findings were confirmed at the University of Missouri, where MRI scans showed that those who ate a high-protein breakfast experienced less cravings for sweets later. Even if a piece doesn’t fit into your throat in the morning, still give preference to protein foods at your first meal.
The results of proper nutrition
By giving up or significantly reducing your sugar intake, you will notice significant positive changes within a couple of weeks:
- reduction in body volume;
- acceleration of metabolic processes;
- improvement of skin condition;
- a surge of vigor, you will feel filled with energy;
- consistently good mood;
- increasing body endurance;
- normalization of intestinal function;
- strengthening the immune system;
- healthy sleep.
Comment from the clinic's nutritionist:
The habit of eating sweets is formed in childhood; there is a tradition of rewarding good behavior with sweets and complementing family feasts with cake. Therefore, many people think that it is impossible to give up sweets even gradually, but in order to lose weight, it is necessary to change the food culture. The absence of sugar in the diet does not entail any health risks; on the contrary, your health only improves. The clinic’s specialists will help you change your food set without stress and with comfort for you.
After confectionery products disappear from your life, you will be able to appreciate the taste and benefits of healthy dishes with a balanced composition.
You will lose interest in industrial cakes and pastries and wonder how it was possible to eat sweets and flour? It will no longer seem tasty and attractive. The body will thank you for your care and stop accepting sugary fatty desserts. Look at our Clients' Acknowledgments and Success Stories - View
Seek healthy rewards
Instead of treating yourself to sweets, reward yourself with more valuable pleasures. Sugar cravings often occur when you are bored or lonely. Make your list of sugar-free rewards and keep it handy for when you're feeling down. Think about what you could do in those 10-20 minutes while you are waiting for the next piece of cake in a coffee shop: listen to your favorite music, make a sketch, call a friend, scratch the cat, take a nap...
The main rule is that rewards must be non-food in nature.
Start
On the first day, the task seemed simpler than a steamed turnip. Well, just think, a month without sweets, what nonsense. Moreover, my suffering will be consoled by fruits every day. In reality, everything turned out to be much more complicated.
So you understand, I don’t live alone, and my favorite sweets are somehow always present in the refrigerator and on the table. And my forced relationship with sugar doesn’t end there. I have never been a supporter of making my man suffer because of my own diets and figure problems. Therefore, the morning begins with preparing a cottage cheese pie - naturally, with sugar and sweet filling, everything as it should be. A satisfied man eats a pie, I have cottage cheese with banana for breakfast - also not bad.
Do you want to sleep well at night and be more alert during the day? We tell you what to do in the “Everyone at Home” public pages on Instagram and Telegram.
At work, it is not customary for us to drink tea and carry bags of cookies and sweets to this task. But for some reason, it was on the first day of the experiment that they offered me my favorite dark chocolate. I courageously refuse: it is not in my interests to flog the experiment from the start.
On the way to the university, I pass a pastry shop, from where I can smell the pleasant smell of fresh baked goods. I wouldn’t say that I have a weakness for rolls, but for some reason my body begins to scream how incredibly it wants a still warm croissant right now. Indeed, the forbidden fruit is sweeter than ever. I gather my will and don’t go into this nasty place.
Snack problem
The biggest challenge to eating well while living an active lifestyle is eating out normally. Especially when you're in a hurry. The university cannot offer me anything more harmless than sweet yoghurts. There are no stalls in the passages or small neighborhood shops, there’s nothing to even look at. But you don’t always have time to go to the hypermarket for bread or fruit.
We have to focus on this and think through everything in advance. It turned out that all this is also a force of habit. Throwing a small snack into your bag is not that difficult and takes very little time.
Finish line
It turned out that a simple scheme works with sugar: the less you eat, the less you want. Over time, I figured it out and clearly knew what I could do and what I couldn’t. The desire disappeared on a psychological level, and along with it the physical craving disappeared. Plus, within a month, my habits had changed. Now it was oatmeal in the morning, fruit before training, cottage cheese in the evening.
A big plus in giving up sweets is simple savings. Just count how much per month you spend on “something for tea,” on cheesecakes and cakes in a cafe, on ice cream in a shopping center and other delights.
Does giving up sweets prevent you from fully working, studying and training? I don't think so. It seems to me that many people use “tasty food” as a reward after a hard day, painstaking work and grueling training in the gym. But the main pleasure, in fact, is the result itself, and not the chocolate. And the first can easily be done without the second.
Social traditions
We get most of the calories from fast food and sweets for company. We go to enjoy the movie with a huge box of popcorn and soda; we always associate all traditional holidays with a large table of hearty dishes; when getting together with friends in the evening, we take alcohol and plenty of snacks, and even a cup of tea in the office during a break between work must be accompanied by something tasty - otherwise what’s the point?
In fact, social traditions are the main enemy of proper nutrition. We eat not because we want, but because we are accustomed to doing so since childhood.
So, it turned out that the height of the experiment with a month without sweets fell exactly on my birthday. Half the way was completed, and I was not going to give up. Of course, I was given chocolate, which I had to wait until better times. The party in honor of the holiday was held according to the standard: with branded burgers, cake and other delights.
The guests were happy, and all I had to do was eat fruit, which I allowed myself in unlimited quantities in honor of my birthday. The conditions were violated, but not catastrophically. Did I feel depressed and inferior? No. I had a great time in good company and did not suffer at all because everyone was eating cake and I wasn’t.
