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Limiting sugar intake is easy: it will help you lose weight and get healthier

Yes, sugar is sweet, alluring, but also harmful. How can you get rid of dependence on this “white seducer” and maintain health? We will give you some simple tips that will help you not only improve your health, but also lose a couple of extra pounds.

Today, sugar is used as a sweetener and added to baked goods, smoothies, and other goodies. But did you know that back in the Middle Ages, sugar was considered a cure for frailty and was sold exclusively in pharmacies? Among ordinary people, it spread thanks to the rich, who bought sugar as an expensive additive that improves the taste of dishes. One of those who liked to eat sugar was the sun king Louis XIV, who jealously guarded his sugar bowl and rewarded his best courtesans with spoons of sugar.

Yes, sugar can “sweeten life,” but if you consume too much of it, it can cause a host of health problems, including obesity, depression, bad skin, acne, and heart disease. The recommended daily dose is 25 grams. But most Czechs exceed this limit, risking their health. Are you one of them? Then how can you get rid of this vice?

Replace traditional sweets

Most people eat sweets when they lack energy or need to “treat their nerves, for example, after a hard day. And it’s not surprising, because after receiving cakes, ice cream or chocolate, our body releases substances similar to opiates. We instantly calm down, relax, everything goes away Excitement and pain, but this intoxicating feeling does not last very long, and besides, it doesn’t really get rid of anything.On the contrary.

If you often eat sweets, it may happen that your tongue gets used to the sweet and ceases to distinguish this taste. You’ll end up craving an even sweeter “pain reliever” than before.

Try replacing traditional sweets like cakes, candies, or cookies with something healthier, like nuts, fruit, or a piece of dark 70 percent chocolate.

Limit foods with sweeteners

You may not realize, but a lot of the products that you buy in the store are literally stuffed with sugar. These are primarily industrially processed products in which sweeteners are used as colorants and “flavor improvers”. Therefore, be careful with all semi-finished products and ready meals.

Examples of risk include smoked meats, grain baked goods, cured meats, sterilized vegetables, breakfast cereals, mustard, ketchup, packaged sweets, sauces and dressings. In fact, all these are “calorie bombs”. Therefore, use them as little as possible and always in small quantities.

Don’t be lazy and start cooking yourself! Buy unprocessed foods such as legumes (beans, lentils), root vegetables, poultry, white yogurt, eggs, fish, brown rice, condiments and herbs. Often they will cost you less, you will get more nutrients, and you can cook food to your own taste.

How to sweeten differently

Sugar is not the only sweetener in the world. Ordinary seasoning will add a pleasant taste to your drinks and food. Try cinnamon, for example, which is naturally sweet in taste and also promotes good digestion. Perfect, for example, cocoa, vanilla, cardamom, coriander or nutmeg.

A proven remedy for those with a sweet tooth is coconut, which will sweeten the dish, as well as give it a special taste and characteristic aroma. Coconut can also be used in the form of butter or flour.

If in the evening you want something sweet, then it is best to cope with this desire with fennel seeds that need to be chewed. They have a natural sweetish taste, reduce appetite, and also help with bloating.

Drink herbal teas

Sugar is found not only in sweets, but also in various lemonades, mineral water and sugary drinks. Carbonated drinks are very popular because they are refreshing and sold everywhere. 947 billion liters of carbonated drinks are drunk every year in the world. Lemonade makers delight their customers with exotic flavors and supposedly healthy sweeteners like aloe vera, basil, and lemongrass. Unfortunately, all this is nothing more than a publicity stunt, because most drinks contain minimal amounts of these additives.

But in the end it’s still the same sugar water, which, however, sells well. If you buy and drink it, you run the risk of a host of health problems, including obesity, diabetes, and colon cancer.

Train yourself to drink fruit and herbal teas. It has a naturally sweet taste and does not require any additives. For example, tea made from hibiscus, strawberry leaves or dried raspberries has an excellent taste.

Control your diet

Have you ever eaten more food than you wanted? Overeating is not necessarily about eating huge portions. Overeating can also hide behind the “jamming” of the film. Of course, you, sitting down in front of the TV, more than once took a bag of chips, salted popcorn or other goodies and ate everything while watching the program.

Unfortunately, after such a pastime, heartburn can torment you, and the joy from the “sweet point” can dissipate like smoke.

Of course, you should not live like an ascetic, but you should not eat things that only harm you. When it comes to unhealthy goodies, the old adage “everything in moderation” works. Therefore, allow yourself weakness, but limit yourself to a small portion. The best option for treats is fresh fruits, such as watermelon, mango or apple.

sleep well

Sleep relaxes the body, gives it rest and recharges it with new energy. If you don’t get enough sleep, you risk not only feeling tired, but also experiencing huge sugar cravings. The body thus requires the missing portion of energy, and therefore it is most attracted to “calorie bombs”, in particular sweets.

Try to sleep at least eight hours a day. If you’re having trouble falling asleep, try setting yourself up for a night’s rest by listening to music, taking a hot bath, or reading a book that will tire your eyes and also slow your breathing. Sleep hygienists also recommend going to bed and waking up at the same time on weekdays and weekends. Try it!

Load up on proteins

Nutrition consultants recommend a variety of foods with enough nutrients. But lovers of sweets should allocate a separate place in their diet to proteins, because the lack of proteins causes cravings for sweets.

Include protein foods such as eggs, beans, white Greek yogurt, salmon, milk, sardines, beef, or chicken in your diet.

Go in for sports

Moving is good! You will not only stretch your muscles well, but also switch to other thoughts. Sweet cravings are often triggered by negative emotions, including fear, depression, lack of self-confidence, and other psychological trauma. But when you exercise, your body releases the happy hormone serotonin, which causes joy and good mood.

Use sports to burn calories too. Nowhere is it written that you have to lift weights or run a marathon. Instead of exercising infrequently and to the point of exhaustion, just move more. To do this, for example, skip the elevator and take the stairs, or walk instead of taking the bus and tram. Each step is a step towards your health.

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