I am 169 cm tall and weigh 94.5 kg. I would love to lose weight (15-20 kg), my problem is sweets. What can I do to reduce my consumption?

I understand you or your sweetie. Here are some tips on what you can do instead. However, in addition to dietary guidelines, it is worth looking for other "life" food substitutes that will please you. The best source of sweetness is a diet made of whole, plant-based food, which we chew long enough (at least 15-30 mouthfuls) to bring out the sweet taste. All complex carbohydrates, such as grains, legumes, vegetables, the longer they are chewed, the sweeter they become. The craving for sweets will gradually disappear, and simple balanced meals will replace the taste of sweet.

What sugar to avoid and what to eat

Be careful of the so-called natural sweeteners (fructose, brown sugar) - are almost as refined as white sugar and have a similar effect. Additionally, it is worth paying attention to s alty products that contribute to the craving for sweet taste.

Many animal products contain protein, and if you eat too much, your need for sugar increases (and vice versa) as your body tends to balance. Therefore, animal protein must be eaten in small amounts to prevent an increase in sugar requirements. If you eat meat, always eat lettuce, radishes, mushrooms, potatoes, fruit for balance.

Desserts can be sweetened with fruit or natural fruit juices, barley m alt, maple syrup, molasses, cool honey in small amounts. Eating sweet vegetables for dessert (e.g. beets, artichokes, carrots) may help to relieve your sugar cravings. Sprouts also provide sugar as sprouting turns the starch into sugar. Eating something sour, bitter or spicy, such as celery, also helps to reduce your cravings for sweets.

Where does the craving for sweets come from?

The craving for sweet taste may be the result of over-acidification of the body caused by stress and lack of exercise, eating in a hurry or excessive amounts of meat and refined products. If you feel like a sweet taste, then you can eat raw or lightly cooked vegetables, drink bancha tea withlemon or exercise, breathe deeply, meditate, etc., until the sweet tooth goes away. People who eat less sugar have a better mood, their emotional stability improves, they have restful sleep, and their memory improves. Such people have less colds and less dental problems, better ability to concentrate. He alth improves.

Carrot cake - an alternative to sweets

Ingredients: 1 cup of whole wheat flour for baking, 1 cup of brown rice flour, 1/2 teaspoon of sea s alt. 1 teaspoon of cardamom, cinnamon, and grated ginger, 1 cup of apple juice or grain coffee, 1/4 cup of chopped nuts, 1/2 cup of soaked raisins, 2 cups of grated carrots, 2/3 cups of maple syrup or barley m alt (m alt is cheaper) ). Preheat the oven to 180˚C. Blend dry ingredients together. Add the remaining ingredients and knead the dough well with your hands. Put on a baking sheet greased with oil. Bake for 1 hour. Sufficient for 8 servings.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Katarzyna Pryzmont

Katarzyna Pryzmont - dietitian, psychodietician, owner of the ATP dietary office. He specializes in losing weight for adults, conducts workshops and lectures on motivation when changing eating habits, among others. "How to deal with temptations while losing weight". More at www.katarzynapryzmont.pl

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