On average, a person will eat half a glass of sugar per day, which is three times the norm. Sugar is the most common food additive that is widely sought to improve the taste of – sweeten drinks, breads, sauces, condiments, and processed foods.
It is known that an excess of sugar in the blood has a rather negative effect on the functioning of the body – there are problems with the skin in the form of acne, the work of the heart worsens, diabetes may develop. In addition, excessive consumption of sweets is fraught with the appearance of depression. If all these problems are of no use to you – It's time to seriously think about reducing the amount of sugar you consume. Nutritionist Ann Ritchie has developed a unique technique and outlined a step-by-step plan for giving up sweets, which we will tell you about in this article.
Health food expert Anne Ritchie has compiled a 4-step method to free your diet from sugar.
How to give up sweets: say goodbye to addiction
Step #1. Making a plan for the month
There is evidence that sugar is addictive, but don't despair if you can't live without candy, cookies, muffins and other pleasures for a day. The transition to a new diet should be carried out smoothly, many people want to say goodbye to addiction overnight, but such a strategy always turns out to be wrong. Main – believe that everything will work out for you and give your best within the scheduled time.
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Step #2. Finding the main source of sugar in the diet
Think about what foods you get the most sugar from. Perhaps these are sweet juices or lemonades, or maybe – pastries or sweet yoghurts. When you pinpoint the food or drink that you definitely need to remove from the menu – start making a plan. If you have a habit of drinking tea with the addition of three tablespoons of sugar, gradually reduce its amount so that by the end of the week add only two spoons to tea, and after another week – one.
If you give up sweets gradually, there should be no discomfort.
Step #3. Transition to natural products
Of course, eating prepared food is much easier and not time-consuming, so a variety of bars and muesli are often a favorite snack for many people. Fat-free foods, which are positioned as dietary and supposedly healthy, instead of fat contain sugar in large quantities. Train yourself to cook your own food, and not be interrupted by convenience foods. Move in this direction for 30 days, using a phased transition that will help you give up sweets.
Step #4. Use sleep to fight addiction
Rest can help you overcome your sugar cravings. It has been scientifically proven that missing two hours of sleep can lead to overeating and food addiction. Teenagers who sleep less than 8 hours are twice as likely to eat sweets as others, which affects the formation of increased appetite in adulthood and, as a result, addiction to high-calorie foods. Therefore, in order to give up sweets, you need to sleep enough.
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