Everybody from everywhere repeats: do not eat sweets, it is harmful! Eliminate them from your diet. If you eat sweets, you will not lose weight. No sweet rolls, cakes, ice cream, candy, bagels, cakes and other sweets.
And those with a sweet tooth are sad and upset on this topic: “How so? And what about us without them? After all, I loved them so much, and they always reciprocated me. "
First, let's understand why sweets are harmful?
An excess of glucose in the human body can turn blood into a sugar syrup, since glucose is sugar. To prevent this process, mother nature created a hormone called insulin, which performs an important mission: to free the blood from an excess of sugar - glucose. This hormone goes to work every time you consume an excessive amount of sweets. Your pancreas urgently releases this life-saving hormone.
Do you know how insulin gets rid of unnecessary sugar? It moves excess glucose to the muscles, where it is stored as glycogen.
And now the body is faced with the problem of the inability to absorb insulin, which saves the blood from an excess of sugar. The source of the problem is weakened muscles, which simply do not need glucose. In this case, such a biological phenomenon occurs: glucose turns into fat. Nature plays such a cruel joke with people leading a sedentary lifestyle, preferring sweets to sports.
In addition, the production of the hormone insulin leads to an increase in appetite. And a vicious circle begins: the more sweets you eat, the more you want them. This effect of addiction to sweets makes people buy and eat more of them. Especially women, adolescents and children, including those of preschool age, suffer from the sweet life, turning into sedentary and often ill children. And recently, this trend has been an avalanche-like character.
So what do you do? Eliminate sweets from the diet altogether
Are there no other options?
- 1) First, there is no need to completely exclude sweets. Try to replace cakes, rolls, candies and other artificial sweets with natural ones: honey, fruits, dried fruits, marshmallows, marshmallows.
- 2) It will still be necessary to reduce their number. Consume no more than 10-15 grams of sweets at one meal. That's about one candy, one fig, or three dates.
Remember, according to statistics, 80% of all industrial food products contain added sugar - milk, 9% cottage cheese, kefir, hard cheese, dry bread and even sauces contain sweet carbohydrates.
- 3) Eat sweets only after your body has already received the elements it needs: proteins, long (complex carbohydrates), fiber. In this case, your appetite will not rise exponentially, since you will avoid an insulin boom: when from an abundant intake of only one sweet, the body begins to violently produce this hormone, and after an hour, you feel an inexorable appetite.
- 4) Eat sweets in the morning (until 12.00). In this case, they will not be deposited in the form of fat on the thighs and abdomen. Remember. Treatment of obesity and the subsequent metabolic syndrome (metabolic disorders) will be long and costly and does not always end successfully.
- 5) Move and exercise. Then your muscles will be strong and glucose will be easily processed without turning into fat.
- 6) Add sweetness to the main course - then all of it becomes sweet. For example, add honey to porridge. It is rich in naturally occurring complex carbohydrates, and it only takes one spoonful of honey to make it sweet. Or maybe you will like porridge with dried fruits or berries. Experiment.
- 7) As a last resort, use natural sweeteners, say, "Stevia", which contains an extract of the leaves of the plant of the same name. For reference. One tablet contains only 0.7 kcal. As for fructose, beloved by many, its calorie content is not much less than sugar.
Monitor your blood sugar, weight, blood pressure and enjoy healthy sweets in moderation.
