10 tips on how to find the strength to give up sugar

1. 
   

   
   Discard foods high in sugar. On the labels in the "Ingredients" section, the ingredientslisted in descending order of their mass share. A proven way to reduce the consumption of sweet is to abandon foods on the label of which sugar in any form is listed among the first three ingredients. The most common forms of sugar are glucose, corn syrup, sucrose, fructose. It is absolutely not necessary to give up the sweet in one fell swoop. Just start to remove from your diet foods high in sugar, including fast food, processed foods, soda and fruit drinks.

   
   


2. 
   

   
   Avoid foods made from white flour. Also avoid white flour. It is found in many types of bread, biscuits, cakes, pasta. Our body quickly turns such flour into sugar and gives the effect of sugar euphoria. But it will necessarily be followed by breaking and you will want more and more sugar. Go for whole wheat bread. You need to get used to it, but in time you will realize that it is much tastier.

   
   


3. 
   

   
   Drink less coffee. To keep the blood sugar levelstable, it is important to eat the right foods: this will kill the sugar dependence in the bud. Coffee can not be attributed to the right foods, because it aggravates the symptoms of lowering blood sugar, for example, increases irritability. Coffee with sugar only fuels sugar dependence.

   
   


4. 
   

   
   Replace white sugar with stevia. Useful sweeteners give pleasure fromsugar without side effects. Stevia is one of such natural and safe substitutes. Steviosoid, which is contained in the leaves of stevia is 200 times sweeter than sugar. Stevia extract is safe even with diabetes.

   
   


5. 
   

   
   Of chocolate eat only dark. Eliminate sugar and sweets, leaving only darkchocolate in moderation. If you are seized with a burning desire to eat sweet, choose one or two pieces of dark chocolate. Use this technique - slowly dissolve each piece under the tongue. The secret is this: eighty percent of pleasure is given by the first two pieces, and it is not necessary to finish all the rest.

   
   


6. 
   

   
   Eat more whole fruits. To refuse to itself in sugar absolutely - it is not necessary. You need to learn how to enjoy whole foods that can maintain blood sugar levels. Away from the "sugar roller coaster" you will be given whole fruits with a low glycemic index. The glycemic index (GI) shows which foods raise the blood glucose level faster and harder. Good fruit with low sugar and low glycemic index: cherries, oranges and grapefruits, apples and pears, plums, peaches, kiwi, grapes, strawberries.

   
   


7. 
   

   
   As it is necessary to get enough sleep. Duration of night sleep should be7-9 hours. Strong sleep maintains the optimal level of energy in the body, reduces appetite and strikes a blow to cravings for sweets. This is due to the fact that during sleep in our body hormones that control appetite are produced. If sleep is not enough, a person is stressed, raises his mood and energy level with sweets. Take care of your dream. Lie at the same time, ventilate the room before going to bed. For a restful sleep, you can take motherwort or glycine.

   
   


8. 
   

   
   Eat macaroni from whole wheat flour. If we talk about pasta, do not forget aboutwhole wheat. Glycemic index of standard wheat macaroni depends on their thickness (the thicker the pasta, the lower the GI), and also on the method of preparation. The lowest GI for macaroni prepared by al dente is a bit firm, which must be chewed, and the longer they cook, the softer they become and the higher the glycemic index.

   
   


9. 
   

   
   Go in for sports in the fresh air. Try to practice for 30-60 minutes every dayoutside the home to get a charge of sun, fresh air and vitamin D. Numerous studies have shown a link between vitamin D deficiency and diabetes: people who lack vitamin D have a higher risk of insulin resistance and metabolic syndrome-the conditions that fuel cravings for sugar.

   
   


10. 
    

    
    Take vitamins. Help your body cope with sugaraddiction, supplementing their diet with a good multivitamin complex. But not in tablets, but in the form of powder. Take B vitamins and iron. And also magnesium, which is called an anti-stress substance. It relaxes muscles, improves sleep, relieves tension. Magnesium participates in the synthesis of three key neurotransmitters of "happiness": serotonin, dopamine and norepinephrine.

    
    

Follow these tips and you will be able to get rid of sugar dependence, prevent the risk of diseases such as obesity, tooth decay and diabetes, and feel much better.

Based on the book "Without sugar."