How To Give Up Sweet And Starchy Foods And Is It Possible To Stop Eating It Forever - Psychology, Dietetics

2024 Author: Bailey Albertson | [email protected]. Last modified: 2023-12-17 12:53

How to give up sweet and starchy foods forever: expert advice

It is not easy for those with a sweet tooth in this world, because sweets and flour are the main enemies of the figure. Excess sugar consumption not only leads to weight gain, but also impairs metabolism and increases the chance of developing diabetes. Not everyone can refuse sweet and starchy foods, because these products are highly addictive. Fortunately, you can stop eating sweets, and useful recommendations from experts will help you.

Content

• 1 The main reasons for refusing starchy foods and sweets

  1.1 Video: Dr. Kovalkov on life-long refusal from sweets

• 2 What happens if you give up sugar and bread: is it possible to lose weight?

• 3 How to stop eating sweets and starchy foods

  • 3.1 Recommendations of psychologists
  • 3.2 Useful advice from nutritionists
  • 3.3 Video: Useful Tricks from a Fitness Trainer
• 4 Reviews

The main reasons for avoiding starchy foods and sweets

There are several good reasons for avoiding starchy foods and sweets:

1. Increase in body weight. Everyone knows that flour products are simple carbohydrates in their pure form. They provoke a rapid release of insulin into the bloodstream, which makes a person immediately feel full, but soon he feels hungry again. That is why excessive consumption of flour products leads to weight gain and does not allow losing weight even with active physical activity.
2. A combination of simple carbohydrates, fat and sugar. Not everyone is able to eat a lot of bread, which is why manufacturers make their products as attractive as possible. The result is a dangerous mix of sugar, fat and carbohydrates. Eating such baked goods often increases the risk of developing atherosclerosis, diabetes, heart disease and other serious diseases.
3. Digestive disorders. Pastries swell in the stomach, which leads to bloating and a slower metabolism.
4. Yeast hazard. The yeast used in the production of bread provokes the growth of abnormal cells in the body, which can lead to gastrointestinal oncology.
5. Sugar contributes to the development of serious diseases. Sugar abuse leads to hypertension, obesity, coronary heart disease and diabetes.
6. Sweet foods are bad for your teeth. Sugar is a favorable environment for bacteria to multiply, and not only in the mouth, but throughout the body.
7. Sugar reduces immunity. The cells responsible for maintaining immunity, instead of the necessary vitamins, attract sugar, which slows down their work.
8. The assimilation of sugar is costly. As a result, calcium is washed out from the bones, a deficiency of B vitamins is created, and iron is poorly absorbed.
9. Sugar is harmful to the skin. Sweets cause premature wrinkles and breakouts on the skin as sugar accumulates in collagen.

Video: Dr. Kovalkov about life-long refusal from sweets

What happens if you give up sugar and bread: is it possible to lose weight?

Two days after quitting sugar, you will see the following changes:

1. Intestinal peristalsis will improve. Constipation, diarrhea and bloating will no longer bother you.
2. There will be no mood swings. After eating sweets, a person feels better, but this false euphoria soon leads to a depression. If you do not eat sugar, then there will be no mood swings.
3. Eating habits will change. Children deprived of sweets will begin to eat healthy fruits and cereals.

A week after quitting sugar, there will be more positive changes:

1. The condition of the skin will improve. Acne will not appear and the skin will be smooth, clear and radiant.
2. Sleep will be restored. Sugar abuse is the cause of sleepiness during the day and insomnia at night. Quitting sugar even for a week will help restore sleep.
3. Energy will appear. The body will begin to independently maintain the required sugar level, and not adjust to the jumps in glucose due to the intake of sugar from the outside.

After 10 days, you will be able to experience new transformations:

1. The risk of developing diseases will be reduced. Since excess sugar leads to weakening of the immune system, avoiding this product reduces the risk of developing a number of serious diseases.
2. Extra pounds will go away. Slow metabolism is the result of the abuse of foods containing carbohydrates and sugars. Ditching them is the best way to build your dream figure.
3. Memory will improve. Too much sugar is bad for the connections between brain cells, which can block the flow of blood to the brain. Avoiding sugar improves concentration and memory.

After a month, you will be able to consolidate the results obtained and reach new heights. You will lose extra pounds, your skin will be rejuvenated, your brain activity will increase and your hormones will normalize.

Since many people are highly addicted to sweets, abruptly avoiding sugar will lead to the person becoming aggressive and impulsive. He will not have energy and may develop a strong craving for fatty foods. However, this is a temporary phenomenon that will soon pass forever.

By cutting out sugar, you significantly reduce your chances of developing diabetes.

How to stop eating sweets and starchy foods

It is easier for some people to force themselves to give up sweets and starchy foods than others. This is due to the presence of food addiction. There are several reasons for its appearance:

• lack of meaning and purpose in life;
• situations of disappointment and loss, such as divorce;
• situations when achieving the desired leads to relaxation and loss of incentive to constantly work on oneself, for example, after marriage;
• a state of crisis, for example, with the threat of job loss;
• eating food for other purposes, for example, a child may systematically overeat in order to get praise from parents or not to offend a grandmother who tried and cooked a difficult dish.

When faced with difficulties in the social sphere, a food dependent person resorts to the option not to solve these difficulties, but to seize them

Getting rid of food addiction is not easy. Very often this is impossible without the help of a specialist. If the situation is not running, you can solve the problem yourself. There are four steps to follow:

1. Motivation. You must acknowledge that you have a problem that needs to be addressed. At this stage, help and support from loved ones is important. You should find a purpose in life for which you decide to change.
2. Drawing up the right diet. Make a list of healthy foods to eat daily. If you cannot give up your favorite, but harmful dishes, then indulge yourself with them rarely, for example, once a month.
3. Self-realization. Find something you like to do, like playing sports, dancing, painting, or any other useful hobby.
4. Self-esteem work. Learn to perceive yourself and your body correctly, and also try to adequately respond to criticism from outside.

Psychologists' recommendations

Eating correction psychologists give five helpful tips to stop sweets and starchy foods:

1. Eat fractionally. If you eat every four hours and enrich your diet with protein, you will feel a long feeling of fullness and there will be no desire to eat sweets.
2. More water. We often mistake dehydration for sugar cravings. If you want to eat something sweet, then drink a glass of water.
3. Get tested. The desire for sweets may be due to a lack of chromium, magnesium and vanadium. If the analyzes confirm this, then these trace elements will need to be collected with additional additives.
4. Normalize your taste buds. People with a sweet tooth often have impaired perception of sweet taste. It will take three weeks to restore sensitivity. During this period, you should completely abandon refined sugar. You can replace it with fruit.
5. Deal with addiction. If you cannot cope with food addiction on your own, see a psychologist and nutritionist.

Eating in fits and starts, on a run, with long gaps between meals - all this provokes the abuse of sweets

Useful advice from nutritionists

To defeat sugar cravings, nutritionists suggest introducing 10 valuable foods into your diet:

1. Mushrooms. Many people overuse sweets due to the lack of chromium. Mushrooms, in turn, are rich in this trace element. This product is able to remove cholesterol from the body, improve the condition of the skin, hair and nails.
2. Broccoli. Another storehouse of chromium and an antioxidant source that stabilizes blood sugar levels.
3. Fish and seafood. Fish is rich in protein, which gives energy and saturates the body for a long time.
4. Chicken breast. Sweets make us happier because they contain the amino acid tryptophan. But it's also found in chicken breast, veal, and milk.
5. Avocado. The fruit is rich in healthy plant fats that help control blood sugar levels.
6. Kefir. Many people have a strong craving for sweets because the microflora in the digestive tract is wrong. Fermented milk products are rich in probiotics that populate the body with beneficial flora.
7. Cinnamon. The fragrant seasoning eliminates hunger and helps lower blood sugar levels.
8. Pumpkin. The carbohydrates contained in the vegetable are absorbed in the body gradually, so that the blood sugar level does not "jump".
9. Beans. The dietary fiber found in beans provides long-lasting feelings of fullness.
10. Carrot. Thanks to carrots, the digestive system works like a clock. Carbohydrates from this vegetable take a long time to digest and do not cause spikes in blood sugar.

An irresistible craving for sugary foods may be the result of a lack of certain trace elements in the body.

If you have disaccustomed yourself to eating sweets, but you see cakes and sweets everywhere, then you should pay attention to useful delicacies:

1. Chocolate. Everyone's favorite product contains serotonin, the hormone of happiness, as well as potassium, calcium, magnesium, phosphorus, iron, B vitamins, PP and lecithin. These elements are essential for the brain to function. It is enough to eat 20-30 grams of chocolate a day.
2. Dried fruits. These treats are rich in vitamins, pectins, fiber and antioxidants. You can eat 3-4 things a day.
3. Honey. The sweet product is rich in trace elements, vitamins and bioflavonoids, but you can eat no more than one teaspoon per day.
4. Marmalade, marshmallow, candy, jam. They do not contain proteins, fats and vitamins, but if you know when to stop, then carbohydrates from these sweets will quickly burn. It is enough to eat 1-2 things several times a week. And jam can be eaten every day, but no more than two teaspoons.

Treats should be eaten after the main meal so as not to provoke a sharp rise in blood sugar

Video: Useful Tricks from a Fitness Trainer

Reviews

Everyone has heard about the dangers of starchy foods and sweets, but many are unable to cope with their desires. If your hands are reaching for delicious cakes with fatty cream or another serving of ice cream, you should think about the reasons for such a strong cravings and try to overcome your addiction. Fortunately, for those with a sweet tooth, experts have a lot of useful advice and tips.