How to give up sweets and starchy foods: the psychology of food addiction. How to get rid of cravings for sweets and starchy foods

Everyone loves sweets! This taste is especially held in high esteem by the fair sex. Why not from sour, salty or bitter, but precisely from sweet people so often become addicted and how to get rid of sweet addiction?

sweet addiction- this is the same addiction as any other (for example, alcohol, drugs, gambling, and so on). Every addiction is based on the same mechanism: the desire of a person to get away from the difficulties of life, changing the state of his consciousness to such an extent that life seems more beautiful.

The desire to “get away” from an unhappy life to a happy one pushes the individual to commit and periodically repeat certain action. In the case of sweet addiction, this action is eating goodies, which stimulates the production of so-called happiness hormones.

In the struggle between the voice of reason and the irresistible desire to eat something tasty, the latter always wins and this happens quite often. Not resisting harmful sweets once a month is not an addiction, but if sweets are consumed in intentional amounts daily, we can talk about the existence of a problem.

Sadness, longing, resentment, guilt, grief, stress, anxiety - all negative emotions under the influence of a certain sweet "drug" are being transformed into positive ones: joy, delight, inspiration, lightness, optimism, euphoria.

The problem is that all these emotions and feelings illusory, since they are caused artificially and very short by time. While the candy melts on the tongue, life is beautiful, but what after? Another candy, and another, and another?

The problem, drowned out by sweets, does not go away, but the extra calories remain. Wouldn't it be better to establish the reason why you want sweets, eliminate it, or look for a useful replacement for the "drug" (in the case when the cause cannot be eliminated immediately)?

Can be addicted to sweets due to two types of reasons:

• physiological(something is wrong with the body, there is some kind of functional disorder or disease);
• psychological(something does not suit oneself, others, life, there are unresolved psychological problems).

The situation described above (when a person consumes sweets to drown out mental pain or relieve stress) characterizes an addiction caused by psychological reasons. This sweet dependence is psychological (it is also called non-chemical).

sweet addiction physiological if it is accompanied withdrawal syndrome when you stop taking sweets. In other words, if a person feels physically ill when he cannot eat his favorite sweet (he starts to get sick and dizzy, pressure rises or falls, weakness, drowsiness appears, and so on), his addiction is due to problems with physiology.

In this case, you need health care. Psychological help alone will not be enough, you need to contact a therapist, gastroenterologist, nutritionist or other physician.

Physiological dependence on sweets is provoked by problems with the stomach, pancreas, liver and other organs of the gastrointestinal tract. Hormonal disorders, osteochondrosis, hypotension and so on can also be observed.

Most common sugar addiction mixed type, that is, it is both physiological and psychological at the same time.

So, addiction to sweets- this is an obsessive need that causes a person to overeat sweets, most often due to physiological and / or psychological problems.

Is it easy to get rid of sweet addiction?

There is a stereotype that the weight of a person (and in particular the presence of excess weight) depends only on the personality itself, or more precisely, on such a component as will. If a person eats a lot of sweets (which provokes weight gain), he is called weak-willed and weak-willed, and people who do not differ in culture even allow themselves to call such a person names.

But scientists, and just observant individuals, have long noticed that some people eat sweet and starchy foods as much as they want and do not get better, while others gain weight after they allow themselves one piece of cake once a month and then just smell it!

The will, of course, is the regulator of the eating behavior of the individual, but what and in what quantities a person eats depends not only on the will. Much more influences: the state of health, the innate characteristics of the body and psyche, lifestyle, attitude towards oneself and the world, and so on.

The thing is, everyone is different! Both the body and the psyche of each person unique. You need to accept yourself the way you are. Not worth it envy people who eat as much as they want and do not gain weight should not get angry on yourself because of your addiction to sweets, just like not worth yourself regret while getting rid of it.

Starting work on yourself, you should always remember that this work is not a fight against(in this case, against dependence), and work for your own good, which should start with a positive attitude and bring positive emotions.

Out of hatred, pity, contempt, indifference or other negative feelings towards yourself, you should not even break the work of getting rid of sugar addiction! Only out of self love it needs to be done! Only in this case there will be a result!

How to get rid of sweet addiction: an algorithm of actions

To get rid of sweet addiction you need:

1. Set how happy sweet addiction is: physiological, psychological, mixed type. This can be done by discovering the cause(s) of the incredible cravings for sweets.
2. If the reasons lie in problems with physiology, you need to do your health:

• eat right,
• do sport,
• rest and sleep the prescribed number of hours,
• set the correct daily routine,
• recover from ailments that provoke excessive passion for sweets.

Sweet foods that are most often addicted (chocolate, cake, cookies, sweets, etc.) contain carbohydrates. Without carbohydrates, the human body cannot function, but the fact is that there are two types of carbohydrates: fast (harmful) and slow (useful).

People with a sweet addiction need fast carbohydrates replace to slow ones! This should be done gradually so that the withdrawal syndrome does not occur (so as not to feel bad physically and mentally). So imperceptibly, you can “exchange” three sweets for tea with sugar for 100 grams of cottage cheese for tea without sugar.

In fact, nutritionists do not even prohibit fast carbohydrates! They can be consumed, but in extremely small quantities. For example: one spoonful of honey or one piece (“square”) of dark chocolate per day.

1. If the problems that caused the addiction are psychological, need work on yourself:

• to establish what emotions, feelings and situations are usually "jammed" with sweets,
• learn to regulate and control negative emotions and feelings (it is impossible to prevent them if the situation provoking them has already arisen),
• think about what you need to change in life or yourself in order to prevent the occurrence of negative situations,
• if the situation cannot be eliminated or avoided, you need to learn how to relieve stress after it in a different way, without “jamming”!

Positive emotions are created not only by delicious food! There are many other Ways to relieve stress and improve your mood, for example:

All these activities stimulate the production exactly the same hormones of happiness that are produced while eating sweets!

Most often people “eat” sweet such emotions and feelings:

• self-dislike
• anxiety
• guilt
• loneliness,
• fear.

All these negative experiences are not a sentence, they eliminated! You can and should work with them, and not temporarily drown them out with sweets!

1. If independent work with a sweet addiction does not give results, you need to contact specialists..

If the reason lies in problems with physiology, a doctor is needed, if with psychology - a psychologist, psychotherapist or psychiatrist (depending on the complexity of the addiction case).

Specialists will diagnose, identify the causes, and then determine the course of therapy.

What type is your sweet addiction?

Sweet is the most insidious temptation. It is rare that a person can say that they do not experience any feeling at the sight of confectionery or sweets. Moreover, sweet addiction can often be compared not with a beautiful cupcake or gourmet chocolate bar, but rather with a real sugar binge. So, how to get rid of addiction to sweets?

An irresistible craving for sweets is based on biochemical processes occurring in the body: a sharp jump in blood glucose can provoke a need for a new "dose" of sugar. At the same time, the figure suffers not so much due to sweets, but due to “related products” - white flour and various fats, which are found in large quantities in cream, icing or topping.

Is it possible to escape from sugar addiction?

Over the past decades, addiction to sweets has become a very hot topic not only in everyday life, but also in science. The research results are frightening: scientists say that a sweet lover is the same drug addict, because sweetness is not only a fleeting pleasure, but also leads to serious addiction, which often has a very detrimental effect on health.

The main reasons for the love of sweets and options for dealing with them:

• Hunger. If a person is hungry, then in his blood there is a sharp drop in sugar levels. This moment is not only a medical indicator, but also an indicator of the health of the body as a whole. The lower the sugar level, the more tired the human body feels.
• Compensation. The roots of this reason lie not in the need for sweets, but in the search for sweet sensations - love and intimate moments associated with it. Only understanding that one sweetness is very different from another can help in this situation.
• Hungry brain. The normal performance of this body should be provided with fast carbohydrates, which can be obtained by eating sweets or fruits. The brain cannot eat other foods, so the complete exclusion of sweets is not recommended even during a diet. And if there is intense mental work, then the brain needs a stable recharge. By the way, if the number of goodies is limited, then the brain begins to demand them several times stronger. The solution lies on the surface - you just need to replace sweets with healthy carbohydrates: honey, marshmallows, marshmallows, dried fruits and sweet fruits. But sugar and sweeteners are best avoided. It is not necessary to completely get rid of addiction to sweets and starchy foods, you just need to eat them less often and only in the morning.
• White monkey effect. As soon as you forbid yourself to even think about sweets, you will begin to observe the opposite effect. The complete exclusion of sweets can be achieved only if there is absolute indifference to them.
• Hormone of joy. Everyone wants to be happy, and sweets are the fastest and easiest way to achieve a feeling of happiness. But to make up for the lack of the hormone of joy, you can eat some other foods, such as oranges, nuts, dates, tangerines, persimmons or cheese. Even more pleasure can be achieved with feasible physical activity and useful rest, because the taste of a chocolate bar is incomparable with skating or swimming. The second option, in addition to joy, also implies a sense of pride. Your favorite hobby, an exciting journey and communication with nice people will bring no less joy.

The Secret of Sugar's Attractiveness

Sucrose is a disaccharide or simple carbohydrate. The body is able to very quickly isolate glucose and fructose from sucrose that enters the bloodstream. Almost everyone knows that you can significantly invigorate brain activity with the help of one small candy. The human body cannot function without glucose, a reliable and indispensable source of energy.

The first recipient of glucose is the brain. Then it goes to the muscles, kidneys and other organs. Thanks to insulin, glucose is “poured” into each cell and, in the process of “burning”, replenishes the energy supply in the body.

Note! If there is too much glucose in the cells, then it begins to turn into body fat.

Unstoppable craving for sweets is also explained by the rapid absorption of sucrose. Due to a sharp increase in the concentration of sugar and the release of insulin, there is a "carbohydrate starvation": the assimilation happened too quickly, which means you need more. But the human body, unfortunately, is unable to independently understand that there is already enough energy for the normal functioning of the body. A new “bright flash” of blood sugar leads to a new bout of “sugar hunger”, which ends in a vicious circle. But despite the universality of cravings for sweets, it mainly depends on individual inclinations.

Video

A few more facts about the dangers of sugar:

Is there really a sugar addiction? If so, what are its symptoms and what triggers it? And, most importantly, what can you do to beat cravings for sugary foods? Let's try to answer these questions!

Sweets addiction - what is it?

sweet addiction is the psychological and physical need for frequent consumption of high-sugar foods and drinks!

This need may appear as early as childhood, but it develops at least in adolescence or adulthood, which, as a rule, is the result of traumatic events.

Within certain limits, the eating of sweets cannot and should not be considered a pathology. But what are these limits?

We try to understand what is happening in our body and in our brain, when we become addicted to sweets.

To do this, however, it is necessary to briefly explain what types of sugars exist and what makes them different.

How sugar addiction manifests itself

Those who are addicted to sweets are not able to manage or control their cravings for sugar, and they know this very well, but there is nothing they can do about it, because when they give up sweets a range of physical and mental symptoms appear comparable to an alcohol or nicotine hangover.

Symptoms of sugar addiction often hidden and insidious, but, nevertheless, certain patterns of behavior are distinguished in human behavior.

Let's see which ones:

• Inability to control momentum to eat sweets after meals or at any time of the day, even at night. We are not talking about physiology and just the "desire" to eat a piece of the pie, but about the real lack of control that makes you eat sweets on a full stomach and avoid it with a rational desire.
• Eating sweets in secret. It sounds absurd, however, people who have uncontrollable cravings for sweets consume sweets secretly, away from extraneous "judgmental" looks. This is observed even in those people who should not eat sugar, for example, those suffering from diabetes.
• Inability to control yourself despite the health problems associated with excess sugar. Overeating sweets in these cases can lead to an excessive rise in blood sugar, which is extremely dangerous if the body is not able to use and dispose of excess sugar.
• Inability to control the amount of sugar consumed. You promise yourself you'll eat 3 cookies... but you end up eating 5 or the whole package? Of course, you have an addiction to sweets.
• Guilt. And another clear sign that you are addicted to sugars. Eating sweets secretly and in immoderate quantities, unfortunately, satisfies the need only for a few tens of minutes, and then a feeling of guilt appears. Feelings of frustration and self-loathing, which, over time, can lead to eating disorders such as bulimia.
• Attempts to justify gluttony. Another fairly typical symptom is the search for all sorts of excuses for your behavior. Stress, too little lunch, and any other "reason" that "justifies" cravings for sweets.
• addiction to sugar. This is the stage pathological addiction when the habit of eating sweets leads to the effect of “addiction”, which forces the addicted person to consume sweets in order to maintain a satisfactory mood and well-being.

In all these cases, during and after sugar intake, your body and mind get a "dose of pleasure." It is this feeling of pleasure and calmness that creates the perfect breeding ground for the development of addiction.

It should also be pointed out that during abstinence, a person dependent on sugars has very real physiological symptoms of “withdrawal”:

• Severe irritability and nervousness
• Anxiety
• Hyperventilation
• Dizziness
• active sweating
• Nausea
• Fainting state

Why do people become addicted to sweets?

All products that contain refined sugar in large quantities are characterized by a deficiency of other nutrients (fiber, protein, vitamins and minerals), which leads to a slowdown in the absorption of incoming sugars by the cells of the body.

If you adhere to such a diet for a long time, then a number of imbalances arise at the level of metabolism and biochemistry: in most organs and tissues of our body, including the intestines and the central nervous system.

In particular, 4 things happen, which are directly related to physiological dependence on sugar:

• Overproduction of insulin. High levels of glucose circulating in the blood stimulate the pancreas to produce insulin. This hormone allows glucose to enter the cells.
• hypoglycemia. Abundant production of insulin leads to a rapid decrease in blood glucose levels. It would seem that everything is fine ... if excess glucose is harmful, then you should quickly reduce it! In fact, an excessive level of insulin concentration leads to a state of hypoglycemia, i.e. blood sugar deficiency. Then our body sends a powerful signal to the brain, saying that we need to take a new dose of sugar in order to make up for this deficiency. This forms a vicious circle!
• Significant increase in dopamine production. The abundant intake of glucose into our cells leads to the release of powerful brain neurotransmitters such as dopamine, which can give a strong feeling of satisfaction, and therefore create a good mood, and sometimes euphoria.
• Changes in the regulatory mechanisms of the brain. Continuous bursts of dopamine change the brain's ability to judge how much sugar the body needs, ultimately disrupting the function of self-regulation of appetite and satiety.

What to do to not depend on sweets

All means, ranging from behavior modification to psychotherapy, should be used only in case of serious pathological dependence. When a person cannot live a day without sweets and, in addition, he has physical signs of excessive consumption of sugar, for example:

• Overweight
• Obesity
• Decreased glucose tolerance

Behavioral remedies for sugar addiction

All practical recommendations and concrete measures to counter the physical and mental dependence on sugar can be reduced to 3 points seemingly simple, but, in fact, difficult to implement for a long time.

Attention: in case of sugar intolerance, insulin resistance, diabetes mellitus or pregnancy, as well as in the presence of certain diseases or severe obesity, it is necessary to consult a doctor who will tell you what changes in behavior and nutrition should be made first.

The first step is to follow the right diet

What to Avoid: complete exclusion of sweets. The withdrawal crisis will bring with it frustration and anger. Very few are able to survive this state without breaking.

What to do: Gradually reduce the amount of sugars and foods that contain them, replacing sugary foods with natural ones, such as fresh fruit or purees.

Result: the brain gradually adapts to new conditions and restores the normal functioning of the appetite and hunger regulation function!

The second step is hydration of the body

First of all, drink water! You will not be able to lead a healthy lifestyle and fight sugar addiction if you drink little water, because it helps to quickly achieve a feeling of satiety or dull cravings for sweets.

What to Avoid: use flavored water or cold industrial tea! Seemingly clear and healthy, they can be full of sugars and artificial flavors!

What to do: if you find it difficult to drink clean water, then add the juice of a lemon, lime, orange or tangerine. And, above all, you need to get used to drinking water on an empty stomach and before meals or snacks! This helps to quickly get enough and "re-educate" the feeling of hunger.

Result: saturation of the body with water will improve kidney function, make the skin more youthful and elastic, and, most importantly, taste buds will become more sensitive to aromas and tastes, which will satisfy the need for sweets with smaller amounts of food.

The third step is regular physical activity

An important stage for those who decide to get in good physical shape and get rid of stress, anxiety and addiction.

It should also be remembered that physical activity causes the release of endorphins - brain mediators responsible for a good mood and a sense of satisfaction!

What to Avoid: abrupt transition to intense physical activity, without adequate nutrition and drinking enough water!

What to do: any sport - walking at a fast pace, cycling, swimming, racing - it is better to start at the moment when the desire to eat sweets usually comes.

It is important to provide yourself with a supply of energy for the duration of the workout. Bananas and apples are ideal for this (preferably unpeeled if the intestines react too actively to them), as well as bread, crispbread and crackers. Complex carbohydrates are very important because they provide the body with glycogen, that is, the “fuel” for muscles during prolonged exercise.

Result: it is obvious that regular physical activity will teach you to eat right and help you give up sweets!

A person is so arranged that he follows his desires, tries to give himself as much pleasure as possible, improving his emotional state. Often this ends in addiction and harms the body, and sometimes destroys it. Addiction to sweets is one of its forms, which causes so much harm to health that it is incommensurable with fleeting pleasure.

Excessive consumption of sweets leads to diabetes, obesity, harms the teeth, pancreas, liver, thyroid gland, and provokes cardiovascular diseases. Now culinary specialists cannot even imagine cooking without adding sugar, and just over 200 years ago it did not exist at all. Production on an industrial scale has significantly increased the dose of consumption. Scientists and doctors are sounding the alarm.

ICD-10 code

F10-F19 Mental and behavioral disorders associated with substance use

Epidemiology

Statistics give an alarming signal - almost 80% of the inhabitants of our country are addicted to sweets. They say that it comes 8 times faster than from cocaine. Given the steady growth in sugar consumption from two kilograms a year in the 19th century to forty today, this is a very worrying trend. Since business is interested in the growth of sugar production, we will continue to be put on a sweet "needle", especially since it is so easy to do. If half a liter of carbonated drink has more sugar than a person's daily requirement, and sugar is also found in other foods, then all that remains is to “turn on” your own brains and resist this expansion with all your might.

Causes of sugar addiction

The reasons for addiction to sweets often lie in the psychological plane, but ultimately have a physiological background. When various problems arise, people have an increased need for sweets. Jamming their troubles with sweets, their mood rises, stress and various failures seem not so significant. Why in these circumstances there is a need for sweets? This is where the laws of physiology come into play.

Negative emotions reduce the level of serotonin and endorphin in the body - the hormones of happiness, joy, pleasure, and sweet promotes their synthesis. Another cause of cravings may be a lack of trace elements in the body: chromium, magnesium, calcium. They are considered to be the causes of the pathology of the digestive organs: fungi and yeast that develop in the intestines also cause cravings for sweets. The need for sweets may be due to a decrease in blood glucose levels, which is typical for diabetes. Its content constantly fluctuates between 2.8–7.8 mmol/l, depending on the time of eating, physical and emotional stress. Eating leads to an increase in the level of sugar in the body, while simultaneously giving rise to the release of insulin - the vehicle through the cells of the body for glucose. With insufficient insulin production, glucose does not reach its “destinations”, and its lack in supplying the central nervous system causes hypoglycemia, which gives a feeling of hunger.

Risk factors

Risk factors include individual addiction to sweets. Not everyone has a craving for it, but those who are not indifferent to cakes, pastries, sweet water, sweets need to be especially careful not to become addicted. The influence of sugar on the formation of cholesterol has been established, therefore, hypertensive patients and people with cardiovascular diseases are also at risk. But the most important risk factor is diabetes.

Pathogenesis

The pathogenesis of this phenomenon lies in the chain of reactions that accompany the sweet from the moment it enters the mouth. At the tip of the tongue are taste buds that sense a pleasant sweet taste and transmit a signal to the brain through the glossopharyngeal nerve. That, reacting to the "message", produces serotonin.

Sucrose is a carbohydrate that, when ingested, decomposes into glucose and fructose. Glucose is the main source of energy, food for the brain. Thanks to gluconeogenesis, it is produced from proteins and lipids. This happens slowly, without disturbing the natural processes of metabolism. The intake of pure sugar instantly accelerates its breakdown and leads to the release of insulin, the role of which is to bring glucose to the brain and other organs. The brain completely converts it into energy, and other cells can partially use it for their own recovery, or, having turned it into glycogen, accumulate and turn into fat. In addition, a powerful release of insulin gives a feeling of lack of carbohydrates, although in fact this is a deceptive sensation. The circle closes, dependence is formed.

Symptoms of sweet addiction

If addiction to sweets has a psychological background, then its first signs are a bad mood, constant thoughts about sweets in stressful situations, and their implementation. This is reminiscent of the behavior of a smoker who smokes one cigarette after another in excitement. If the cause is physiological, associated with poor production or complete cessation of insulin synthesis by the pancreas, then the body signals dizziness, drowsiness, and weakness. The approaching hypoglycemia is indicated by symptoms such as excessive sweating, fatigue, tension, heart palpitations, and a constant feeling of hunger. Neurological symptoms may also appear: irritability, aggressiveness.

Addiction to sweets and starchy foods

They have the same background, because all flour confectionery products contain sugar in various forms: in dough, creams, fillers, syrups. Most often, women show a weakness for desserts and fall into a sweet flour addiction. This is due to the hormonal surges that women experience every month, during pregnancy, after childbirth. There may be a psychological condition of addiction and other reasons related to the state of health.

Psychological addiction to sweets

Psychological dependence on sweets, like any other, is fraught with a real threat to influence lifestyle, self-esteem, and mood. People susceptible to it, unable to control the amount eaten, feel bad without another dose of sweets. In addition, this can lead to serious health problems, obesity, because. not only affects our will, but also disrupts metabolism. Sometimes dependence on sweets reaches such a degree that not only desserts are eaten during the day, but night meals also become traditional. A person expects psychological relaxation, but is faced with excess weight, aggravation of health problems. Resorting to various diets, he again breaks down without defeating his "sweet enemy".

Complications and consequences

In addition to the psychological consequences resulting in self-doubt, decreased performance, sometimes depression, there are complications associated with the liver, pancreas, digestive tract, and heart disease. High risk of developing diabetes.

Diagnosis of addiction to sweets

Diagnosis of sugar addiction begins with anamnesis. The main task is to exclude diabetes mellitus and its characteristic hypoglycemia syndrome. To do this, determine the concentration of glucose in the blood. Since the feeling of hunger is characteristic of hypoglycemia caused by a number of other diseases (hormonal disorders, lack of enzymes, tumors, alcohol and drug addiction, etc.), it is necessary to differentiate psychological dependence from them.

Sweet addiction test

To determine the degree of a person's inclination to sweets, they developed a special test for sweet addiction. It makes, by answering questions, to see the problem more meaningfully. The test may contain various questions, here are some of them:

1. How often do you feel the need for sweets?
   1. daily;
   2. few times a week;
   3. several times a month.
2. Do you crave sweets in stressful situations?
3. Do you feel like dinner is incomplete if you haven't eaten dessert?
4. Can you survive a day without sugar?
5. Can sweets be stored in a vase on a shelf for some time.

If sweets are eaten every day, and all other questions are answered with “yes”, then the addiction is obvious.

Sweet addiction treatment

If the addiction to sweets is caused by some kind of ailment, then the doctor will diagnose and prescribe treatment. If the reason is a psychological factor, then you can try to cope on your own. It is unlikely that you will be able to immediately give up a bad habit, but it will not be difficult to reduce the portion by replacing it with sports or other physical activity. The fact is that physical activity produces the hormone endorphin, the same as when eating sweets. In addition, a large number of calories are burned, which will also benefit the body. If you replace sugar in its pure form with fruits and vegetables, you can simultaneously enjoy and replenish the supply of vitamins and minerals. There are also sweeteners, at first they will help ease the addiction to sweets.

In your diet, you should include slow-digesting foods that have a low glycemic index and high protein content. It is good in the fight against any addiction to have a reliable shoulder of a friend nearby. If you can find a partner to get rid of sweets, this will be a good incentive to compete in strengthening willpower.

Drugs for addiction to sweets

Help to overcome dependence on sweet chromium preparations. Thanks to its ability to participate in carbohydrate metabolism, increase the permeability of cell walls for glucose and increase insulin sensitivity, blood sugar levels are maintained. A large amount of sweet removes chromium from their body. To break this vicious circle, you need to include foods containing chromium in your diet, or take pharmaceutical preparations. Fish are rich in this trace element, best of all tuna, liver, chicken meat, duck, broccoli, beets. Taking brewer's yeast is a good way to replenish the body with chromium.

On the advice of a doctor in a pharmacy, you can buy vitamin and mineral complexes containing chromium, special dietary supplements. In their reviews, many women note dietary supplements chromium picolinate, garcinia forte, fat-x as means that significantly reduce cravings for sweets. Another drug, glutamine, has also shown itself well in the fight against addiction. It is an amino acid found in animal and plant proteins. The drug was synthesized for the treatment of gastritis, it is known for its ability to heal inflammation of the gastrointestinal tract well. Along the way, the ability was discovered to have a calming effect on the brain and nervous system, to cope with harmful desires.

Prevention

The best prevention of sweet addiction is physical activity, doing what you love, distracting from bad habits, motivation to have a beautiful figure and healthy children. In a healthy family, where adults are not involved in unhealthy habits, a self-sufficient new generation will grow up who will not need to “jam” their complexes.

Forecast

The prognosis of getting rid of sweet addiction is favorable for people with a strong will and the desire to overcome it. Others, following the lead of their desires, can get obesity and pathologies of various organs.

You may not attach much importance to sugar addiction. It would seem, what's the problem? Sweets are available on every corner, and it's not that difficult to get a fresh dose if the mood starts to turn sour. But it is still too naive to underestimate: teeth deteriorate, it is more difficult to monitor weight, mood swings affect relationships with others. You've probably heard of diabetes too.

On the other hand, most are accustomed to sugar as something natural: from childhood, adults give the child sweets to calm down or just smile. There are lucky ones who, at the same time, remain indifferent to sweets. But many, having grown up and got rid of parental restrictions, allow themselves as many sweets as they can absorb.

No matter how strong your addiction, you should not give up on yourself. There are several ways to painlessly reduce sugar cravings.

1. Get More Protein With Your First Meal

Studies have shown that a protein breakfast reduces sugar cravings throughout the day. Lean protein sources such as Greek yogurt, unsweetened peanut butter, eggs, and low-fat cheese reduce ghrelin, the hunger hormone, and increase satiety-signaling pancreatic polypeptide. This data was confirmed by the University of Missouri: using MRI, it was shown that those who ate a protein breakfast later experienced less cravings for sweets. Even if a piece does not fit into your throat in the morning, still give preference to protein foods at the first meal.

2. Never go hungry

Got carried away with work and decided to postpone lunch? In vain. Skipping a meal is a surefire way to trigger sugar cravings and overeat for the rest of the day. Stick to a five-meal pattern (three main meals and two snacks) that will keep your blood glucose levels stable. If possible, try also to maintain a balance of proteins, fats and carbohydrates so that the levels of insulin and blood glucose do not jump during the day. Then you won't be drawn to sweets.

3. Consider non-obvious sugar

Many seemingly harmless foods actually contain a lot of sugar: ketchup, sauces, some seasonings. The only way to avoid such products is to read the ingredients. It is better to refrain from such food additives altogether. They often have a lot of harmful components in addition to sugar.

4. Develop your taste

In continuation of the previous point - the following advice: develop your taste and learn to enjoy the products.

Sliced ​​tomato with fresh basil leaves drizzled with linseed oil, lightly salted and peppered avocado, cheese plate, after all! Personally, I am delighted with such dishes. Although 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 something more refined than mayonnaise and ketchup - take at least balsamic vinegar and try different vegetable oils. Think about whether milk is really not sweet enough? Lactose is called milk sugar for a reason.

5. Get more sleep

The hormones ghrelin, leptin, and insulin play a crucial role in sugar cravings. Bring them back to normal, and you will stop falling into unconsciousness in search of cookies. At the same time, with excess weight, there will be fewer problems. Research at the University of Chicago showed that a few sleepless nights are enough for leptin levels to drop by 18%, and ghrelin levels to rise by a third - in total, sugar cravings increase by almost one and a half times. In addition, sleep deprivation reduces your ability to resist temptation. Therefore, sleep will help you in the fight against sugar addiction.

6. Get moving

A sedentary lifestyle increases appetite. On the other hand, physical activity without sugar improves mood. The next time you want to make another cupcake, it's best to do some simple exercise or just go for a walk.

7. Identify What Really Worries You

Cravings for sweets are strongly associated with emotional discomfort. You may have been addicted to sweets as a teenager, when you were unable to deal with feelings of alienation or resentment. But now you have grown up! Find an outlet for negative emotions, and do not seize them with candy. Yes, it's not easy to change a reflex that you've maintained for years. But probably. The next time you get irritated and reach for a chocolate bar, stop for a moment, close your eyes, be aware of how you feel, focus on and relax. Now it will be a little easier to resist the next portion of sweets.

8. Reveal sweet traps

Analyze your day and determine at what time and in what places you are most receptive to sweet temptations. Perhaps your office has unlimited access to cookies? Sorry. Read this article to colleagues and offer to replace sweets with fruits. Perhaps you can't resist buying chocolate bars at the supermarket after a hard day's work? Today, give in to temptation for the last time, but buy an extra pack of nuts and put them in your bag. Tomorrow, before you go to the store, freeze the worm.

9. Look for healthy rewards

Instead of indulging yourself in sweets, reward yourself with a more valuable treat. Often, sugar cravings occur when you are bored or lonely. Make your list of sugar-free rewards and keep it handy in case you get discouraged. Think about what you could do in those 10-20 minutes while waiting for another piece of cake in a coffee shop: listen to your favorite music, make a sketch, call a friend, scratch a cat, take a nap ...

The main rule is that awards must be of a non-food nature.

10. Avoid calcium deficiency

Some research suggests that sugar cravings may be due to a lack of calcium in the body. If you have other signs of it (brittle hair and nails, tooth sensitivity, fatigue), take a course of a calcium-containing drug in combination with vitamin D. And think about the weak points that lead to imbalance.

11. Record what you eat

Research has shown that keeping a food diary can help you lose weight, in particular reducing your consumption of sweets. But it is necessary to do it correctly, namely, to record not what has already been eaten, but what you are going to eat. The easiest way to do this is with . It is not at all necessary to post the result on Instagram. The process itself is important: while you choose the angle, you give yourself a few extra seconds to think about whether you made the best choice of dish.

12. Relax with a cup of tea and a book

Not only is sweet stress relief not the healthiest, it's also not the most effective. The University of Sussex found that tea is a much better stress reliever. The music is even more relaxing. But the most effective way is to read! Therefore, develop a habit: if you feel annoyed, make a cup of tea (preferably with chamomile) and read a book. Reading is a far better distraction than chewing.

13. Drink plenty of fluids

Dehydration is often mistaken for hunger or sugar cravings. Fatigue, restlessness, decreased concentration, and even a moody mood can be the result of a lack of water in the body. Reaching for chocolate? Set it aside for 15 minutes and drink a glass of water first.

14. Arrange Aromatherapy

Pleasant smells can help you calm down and deal with strong emotions on your own. Instead of reflexively reaching for sweets, inhale the scent of lavender, orange, or cardamom. These smells will help you relax and switch your attention to the olfactory organs. At the same time, you can develop a new reflex that leads to calmness.

15. Enjoy life

Take a moment to think about your schedule. Are there enough things in it that really make you happy? The more healthy sources of joy in your life, the less you will crave sweets. Learn to enjoy the moment, whether it's dinner with the family or a walk from work to home. Smile more often and feel the sweetness of every moment of your life. Then the craving for sweets itself will decrease.