Why do you want to sleep from sweets. Why do you feel tired after eating sweets? What measures should be taken
“After dinner, I feel so sleepy!” - sometimes recognized by many people. It seems that the quality of sleep is normal, but all the same - fatigue, like a cobweb, entangles from all sides. And if there is also tea or coffee with something sweet ... Why is this happening?
Gastroenterologist and therapist Daria Yermishina offers to understand the reasons why a hearty meal does not energize, but, on the contrary, leads to a desire to relax or even fall asleep. The specialist notes that among them there are those that are easy to eliminate.
Why does fatigue occur after eating? - lists doctor:
Excess carbohydrates in food.
Carbohydrates are converted to glucose, and glucose inhibits orexin - hormone of the hypothalamus, which is responsible for wakefulness.
Foods that cause inflammation also suppress orexin.
On keto, many patients report incredible vigor. This is due to the fact that the keto is a low-carb and anti-inflammatory diet.
When you eat, the hormone insulin rises. Insulin is responsible for the transport of the amino acids valine, leucine and isoleucine to the muscles, but does not affect tryptophan. As a result, there is a lot of tryptophan in the blood => serotonin => melatonin => drowsiness.
A low amount of adenosine triphosphate (ATP) - the main energy "coin" of the body. ATP is produced in the mitochondria, so food and lifestyle that negatively affect the mitochondria deprive us of energy.
During eating, the vessels of the gastrointestinal tract expand and the blood is concentrated there, and not in the brain. Consequently, less oxygen and nutrients enter the brain
With food in the intestines, it produces the hormone cholecystokinin, which blocks norepinephrine and orexin, substances responsible for vigor.
While eating, our parasympathetic nervous system is activated, which is responsible for rest and digestion.
Knowing the causes of fatigue after eating, some of them can be eliminated:
What measures should be taken:
- low-carbohydrate diet;
- minimizing foods that cause inflammation (trans fats, gluten, omega-6 oils, etc.);
- inclusion in the diet of anti-inflammatory foods and drugs (black cumin oil, omega-3, vitamin D, curcumin, etc.);
- take care of the health of your mitochondria (coenzyme g10, nicotinamide riboside, apple cider vinegar, etc.).
Many subscribers of the doctor asked clarifying questions on the topic of her recommendations. Eg:
In what proportions to drink apple cider vinegar?*
The specialist explained:
For 1 hour l. diluted in half a glass of water*.
A lot of carbohydrates with food will somehow cause drowsiness, - Daria Yermishina noted when asked about them.
And what do you feel after eating - a surge of energy or drowsiness?
If a person is constantly sleepy, this may indicate a problem. Reactive hypoglycemia, or a sharp drop in blood sugar, is the cause of increasing resistance (immunity) to insulin.
Being constantly tired is bad in itself, but problems with blood sugar regulation can lead to even more serious consequences, including heart disease, strokes, cancer, or senile dementia.
A diet rich in simple carbohydrates and processed foods is notorious for helping you gain weight. And in the short term, food with refined carbohydrates (white bread, pastries) always plays a cruel joke on a person. First, a feeling of satiety and pleasure, and after 3-4 hours, as if he had not eaten at all. This is because the blood glucose level jumped for a short time, and then just as quickly fell. For the same reason, after sweet and starchy foods, it can make you sleepy.
It seems to be nothing terrible, but the usual drowsiness can be added:
sense of anxiety;
cardiopalmus;
headache;
increased sweating;
insomnia;
panic attacks.
This is the classic manifestation of reactive hypoglycemia. Moreover, similar symptoms can be experienced by a healthy person with a normal body weight. This condition is sometimes called "evil hunger".
If they happen after almost every meal, the situation is already more serious. It is likely that the body gradually begins to lose susceptibility to its own insulin, the hormone that is responsible for normal blood sugar levels.
The link between sugar and sleepiness
So, how are sugar, sweet things connected with a constant feeling of drowsiness? A diet high in simple carbohydrates carries with it a “high glycemic load”—that is, it forces glucose into the bloodstream quickly.
Then the period of homeostasis begins - the body injects a certain amount of insulin into the blood in order to process the excess. Due to a sudden drop in insulin, a feeling of fatigue, drowsiness, and irritability sets in.
In the United States, a whole series of clinical studies were conducted on people who followed a typical American diet: white bread hamburgers, hot dogs, soda, sweets and the like.
It turned out that a diet with a high glycemic load provokes constant fatigue, sleep problems and cognitive slowdown. In the long term, a diet full of "empty" calories and simple carbohydrates (bread, chips, pasta, white rice, potatoes), sugars (chocolate, pastries, candy) and sugary drinks (soda, juices) can cause insomnia.
The truth is that our body requires a strictly defined amount of carbohydrates per day. For example, a healthy adult male needs about 75 - 130 grams, while in a balanced diet they should make up only 15 - 35% of the total diet.
How insulin resistance develops
Eating a high-sugar meal every day causes the pancreas to produce more and more insulin every day. So our body tries to cope with the load.
The mechanism of insulin resistance is not yet fully understood, however, it is known that obesity provokes it, since adipose tissue is the least susceptible to insulin.
Unfortunately, the symptoms of reactive hypoglycemia are usually vague and the person often does not associate them with high sugar intake.
Why is reactive hypoglycemia dangerous?
Symptoms of reactive hypoglycemia may occur early in the development of insulin resistance.
A typical breakfast these days is often a sweet bun and coffee with sugar. And then people still periodically “catch up” with sweets at work. Someone brought a cake for a birthday, ordered a vacation pizza, someone shared sweets and away we go…
Eating in this way, you will feel a surge of energy for a short period, however, then a drop in blood sugar will inevitably come along with all the accompanying symptoms in the form of fatigue, irritability.
The consequences of this, in addition to increasing the size of clothes and eternal sleepiness, are much more serious than they seem.
Increased blood pressure;
Increased "bad" cholesterol and triglycerides in the blood;
Deterioration of memory and cognitive abilities;
Decreased sex drive and even infertility;
Oncological diseases.
Alas, the only secret to getting rid of reactive hypoglycemia is proper nutrition, exercise and adherence to the regimen. From the diet, you will need to exclude all foods that create a high glycemic load and are not beneficial.
However, in addition to spikes in blood sugar, there are a number of other causes of chronic fatigue that doctors usually ignore. One of them is leaky gut syndrome and chronic inflammation of the small intestine.
Have you ever had a sudden burning desire to eat something sweet? In half of the cases, this is due to a lack in the body of a number of vitamins and minerals necessary for a person:
Chromium. A low level of chromium slows down carbohydrate metabolism, and body cells do not draw glucose from the blood. The body does not receive the required amount of energy, and the person wants sweets.
Magnesium. Stress and nervous breakdowns deplete magnesium, which affects the functioning of the heart and muscles. The cocoa beans that make up chocolate are especially rich in this vitamin.
Phosphorus. With a shortage of this element, it will definitely pull you to dessert. But this is a secondary reaction of the body, and to replenish the cells of the body with this mineral, you need to eat cereals, fish and eggs.
Why do you crave sweets during your period?
During menstruation, women increase their appetite. From the huge arsenal of edibles, cakes, ice creams and even huge cakes come out as favorites. The main reasons for changing the behavior of the body:
- Lack of estrogen. The lack of estrogen falls on the second part of the menstruation cycle, and to replenish the shortage, the girls feed themselves chocolate.
- Low Insulin. Having normal insulin levels is proportional to the presence of estrogen in the body. The lack is compensated by the consumption of a large amount of carbohydrates - cakes, pastries.
- Metabolism. Digestion, during menstruation, increases. The metabolism in the body accelerates, and women are drawn to the consumption of sweet desserts.
- Preparation for pregnancy. The body is preparing for fertilization and for bearing a child. The body randomly prepares for this, and fills the reserve with the necessary substances: iron, potassium, chromium, phosphorus, etc.
Why you want sweets: 4 factors that make you buy chocolate
Not only the lack of vitamins and minerals make women buy sweets. Here are additional factors that can explain the passion for dessert:
Dream. Adults need at least 6-7 hours of sleep a day. Lack of sleep leads to deficiency leptin- a hormone that regulates energy metabolism in the body (suppresses appetite).
group vitaminsB. The lack of vitamin B group makes a person look towards muffins and cakes.
genetic failures. Genetic disorders in cells prevent neurons from transmitting a command to the brain about the satiety of the body. A person does not control his appetite and "leans" on carbohydrates - chocolate, ice cream, etc.
Diet. During a low-carbohydrate diet, the human body is under stress. After a prolonged feeling of hunger, a psychological breakdown occurs - a person gains "lost", including through the consumption of sweets.
Note to the sweet tooth: 4 ways to make you forget about sweets
If a person is unable to limit their cravings for sweets, 4 tips from a nutritionist may help:
Load up on protein. Foods rich in protein (fish, cottage cheese, meat, cheese, eggs) stabilize blood sugar levels. Does not help? Give yourself a "chocolate day" - many, after such a diet, have a partial aversion to sweets and a couple of weeks they will not be able to look at desserts.
Dessert time. Scandinavian nutritionist Patrick Leconte recommends eating sweets in the evening: from 17 to 19 hours. This “harmonious period” will allow you to get enough of a small amount of sweet dessert for the day ahead.
We brush our teeth. Brushing your teeth will change the taste in your mouth. "Switching" taste buds will make you forget about sweets.
Deception of the body. This psychological trick helps people who are watching their weight and counting calories. At “rush hour”, when it is no longer possible to resist the desire to eat chocolate, you need to take a piece of sweet in your mouth, chew it and spit it out. Believe me - this technique works!
Weakness to sweets: medicine or psychology
The table below will help determine which factors dominate in you, with an acute desire to eat sweets: medical or psychological:
Food supplement " neotame" 13,000 times sweeter than sugar.
Video about sugar cravings
Source
polonsil.ru
.
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Hunger
Wrong eating habits
Low blood sugar
Hormonal disorders
Pregnancy
Alcohol consumption
Boredom
Balance your diet
Learn to relax
otvetprost.com
What does the body signal?
Physiological factors
- diseases;
- irregular meals;
- lack of sleep;
- mental fatigue;
- change in physical activity;
- taking medication;
- coffee, cigarettes, alcohol;
- abrupt refusal of cigarettes.
Psychological factors
- stress;
- emotional stress;
- low self-esteem;
- underestimation of others;
- lack of attention;
Problem Solutions
Magnesium
Carbon
Make up for the lack chrome
shortage sulfur
A lot of phosphorus
tryptophan
Is dessert required?
Being a woman is not easy
Champagne and chocolate
Physiology
The first chocolate appeared 3000 years ago.
In Italy, in 1400, cotton candy was invented.
The largest candy "Hagi-Boy" weighed 633 kg.
The first confection to go into space was Chupa-Chups caramel. This event took place in 1995.
Food supplement " neotame" 13,000 times sweeter than sugar.
Now those with a sweet tooth have learned why they want something sweet, and they won’t be too hard on themselves for their special love for dessert. Nothing bad will happen if after a meal you treat yourself to a candy or a bun.
Video about sugar cravings
Source
polonsil.ru
“We all know that after a heavy meal, you want to sleep. We decided to study this phenomenon,” says Christophe Varin, a neuroscientist at the Institute of Neurosciences in Lyon and the Higher School of Physics and Chemistry in Paris (ESPCI). His research has shown that it is the sugar contained in food that makes the desire to sleep after a hearty meal become irresistible.
During experiments on mice, glucose, a simple type of sugar, was introduced into the brains of the experimental individuals. This modeled the situation that occurs after a meal: food, especially overloaded with carbohydrates, increases the level of sugar in the brain. Carbohydrates have sugar and starch, similar to the refined sugar on the table. Also, sugar and starch can be found in fruit juices, flour, rice and potatoes.
The scientists injected sugar into an area of the brain known as the VLPO, the ventrolateral preoptic nucleus. Nerve cells in this area of the brain are responsible for the onset of sleep. Most of the chemicals traveling through the brain just moderate the activity of "sleepy" cells, and glucose, on the contrary, promotes the active work of the cells of the sleep center.
In the first two hours after the glucose injection, the mice fall into deep sleep, during which they do not dream (in contrast to light sleep, when movement of the eyes under the eyelids is noted). Mice injected with sugar fell asleep almost immediately, reached deep sleep faster and stayed longer than mice injected without sugar.
Nerve cells of the VLPO department find glucose as soon as it enters the neighboring brain regions. And the more glucose the cells fix, the more sleepy signals they send to the body. The results of the study were published in the Journal of Neuroscience. .
Information that sugar makes you sleepy may not surprise parents, but it may shock energy drink manufacturers. All energy drinks are full of sugar, which leads to a short-term energy boost, but in the long run to even more sleepiness. This effect was documented by scientists back in 2006 in the journal Human Psychopharmacology: Clinical and Experimental, and now has received additional confirmation thanks to studies on the effects of sugar on the brain.
The evolutionary explanation for this brain response is very simple, according to Denis Burdakov, a neuroscientist at the Francis Crick Institute in London. Sleeping soon after eating kept the person or animal close to a reliable source of food, which contributed to the survival of the species.
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What can be the reason for the constant desire to eat sweets?
Doctors and psychologists identify the following causes of addiction to sweet foods:
Hunger
Desserts and the sugar they contain are fast carbohydrates that can instantly move from the intestines to the cells and provide them with energy. Therefore, when we are very hungry, the body may require sweets in order to quickly restore its strength and not spend their remains on “extracting” carbohydrates from other products.
Unbalanced diet, strict diets
This way of eating often leads to a situation where the body receives only one type of nutrient and is severely deficient in others. For example, if you follow a protein diet, the body will be deficient in carbohydrates, so it will force you to eat a cake or a chocolate bar.
Wrong eating habits
The restless craving for sugary desserts is often explained by the power of habit when a person regularly replaces full meals with desserts. The body gets used to getting fast carbohydrates and therefore begins to demand them always.
Physical fatigue, lack of energy
Again, the point is fast carbohydrates, which we get due to the properties of sugar - when they enter the body, they instantly restore our energy reserves.
Low blood sugar
This condition can be provoked by certain diseases, medications or strict diets. Be that as it may, but with an acute deficiency of sugar, the body will try in every possible way to restore it at the expense of sweet food.
Depression, emotional anxiety
Sweet is an excellent sedative, so with emotional anxiety, the body begins to demand chocolate even at night. Cocoa beans, from which chocolate is made, contain serotonin (“happiness hormone”) and caffeine, which have the ability to quickly improve mood.
Hormonal disorders
Since sweets help us cope with anxiety, such cravings can occur during hormonal disruptions, when the body begins to experience severe stress or metabolic disorders occur.
PMS, the onset of the menstrual cycle, menopause
The reasons for the desire to eat sweets around the clock may arise in connection with the aforementioned hormonal imbalance. Indeed, before menstruation and during menstruation, the level of progesterone in women significantly decreases, which, in turn, provokes the occurrence of depressive conditions.
Here the body is trying to raise the mood due to serotonin. A similar situation occurs with menopause.
Pregnancy
During pregnancy, a woman's body consumes a lot of energy, so it needs foods high in carbohydrates. Also, expectant mothers may suffer from intolerance to some foods and a strange addiction to others. It often happens that a pregnant woman has a craving for sweets, especially in the evening and at night.
Lack of love, affection, encouragement
We can also compensate for psychological discomfort and lack of support from loved ones with the help of sweets. Such craving becomes especially intense in the evening. Of course, this is not the best replacement, but it gives us at least a short-term feeling of comfort.
Alcohol consumption
After alcohol, our body loses vitamins and nutrients, and therefore a few sweets are a great way to quickly restore strength.
Boredom
When a person has nothing to do, he may unconsciously experience internal anxiety and try to “extinguish” it with chewing movements. In this case, cravings can develop not only for sweets, but also for all other foods that are in the refrigerator.
What elements are missing in the body if it requires sweets?
Nutritionists say that through cravings for sweets, our body communicates an urgent need to get "deficient" nutrients and vitamins. To understand exactly what elements your body lacks, a table created by doctors and nutritionists will help.
But even this table does not exhaust all possible options for cravings for desserts.
In this matter, it is important not only to take into account the general desire to eat something sweet, but also the foods that you want:
- Dried apricots - a probable deficiency of vitamin A. Contained in: avocados, melons, peppers, peaches, potatoes, broccoli, eggs, cheese, carrots, liver, fish.
- Bananas - high need for Potassium (K). Contained in: dried apricots, peas, nuts, beans, prunes, potatoes, figs, tomatoes.
- Chocolate is a possible magnesium (Mg) deficiency. Contained in: pine and walnuts, peanuts, cashews, almonds, buckwheat, mustard, seaweed, oatmeal, millet, peas, beans.
- Flour - probable deficiency of Nitrogen (N) and fats. Found in: beans, nuts, meat.
What to do if you constantly want sweets?
If you really want to eat some kind of dessert, but you don’t want to harm your body and figure, use our recommendations:
Visit a therapist to get tested
First of all, you should check your blood sugar, and possibly take a special glucose tolerance test (this will let you know if you have diabetes). If this indicator is normal, donate blood to determine the level of biochemical elements and vitamins.
It is possible that after examining your state of health and medical history, the therapist will prescribe additional examination options for you. If there are health problems, he will definitely tell you what to do.
Balance your diet
It is very important that during the day your body receives a different set of nutrients - carbohydrates, proteins and even fats hated by all women.
If you are constantly craving sweets, eat foods rich in:
- iron (beans, cocoa powder, pumpkin seeds, lentils, sunflower seeds);
- magnesium (all kinds of nuts, spinach, beans);
- slow carbohydrates (dates, rice noodles, potatoes, pasta, corn, muesli, zucchini, pumpkin, orange juice).
Spend more time outdoors
Fresh air and vigorous physical activity (even walking) will help you get rid of the restless desire to eat something. In addition, the full saturation of cells with oxygen will increase mood and improve metabolism.
Learn to relax
Stress and internal anxiety are the main factors that cause the body to desire more glucose. To relax, you can resort to yoga practices, aromatherapy, pick up an intensive set of exercises or just listen to music.
If you suspect that your condition is becoming depressive, you should visit a psychologist (but in no case prescribe antidepressants for yourself, only a qualified doctor has the right to do this).
Get rid of the habit of snacking on sweets
Tea with sweets will restore your energy potential very quickly, but the habit of having dessert for lunch can become obsessive and transform into a cause of health problems (diabetes and obesity).
Therefore, try to always keep something in your bag for a healthy snack: fresh fruit, a mixture of nuts and dried fruits, unsweetened cookies, a sandwich with tomatoes and cheese. But even better - take the time and fully dine.
When you crave sweets, eat healthy foods
For example, instead of sweets - dried fruits, instead of a cake - fruit salad. If you really want to, you can afford a small piece of dark chocolate - it contains very little sugar, but it is extremely healthy.
And one more important rule: even fruits and dried fruits should be consumed only after meals and in small portions.
Fool your sensory organs
If you enjoy the smell of chocolate or vanilla cookies, buy yourself oils for an aroma lamp with these aromas, a shower gel or a subscription to chocolate wraps. And satisfy hunger only with healthy food.
Find an alternative to the constant chewing of sweets
Undoubtedly, desserts bring us a lot of pleasure. But you must train yourself to get satisfaction and joy not only from food, but also from other activities.
It can be your favorite hobby, an intellectual game that is very exciting, sports or volunteer activities. The most important thing is not to get bored and not be distracted by the desire to eat a plate of donuts.
Observing all the recommendations listed above, remember: you should not terrorize your body and completely give up sweets. After all, glucose is as important to our health as iron and magnesium. The main thing is to use it in moderation and only after meals.
After all, if you have a good lunch with soup with mushrooms and porridge with fish, there will be practically no room for sweets in your stomach. And if the habit of eating right becomes regular, you will not be drawn to a pastry shop, even under the influence of stressful situations, during pregnancy and after alcohol.
Video: what is the craving for sweets and how to overcome it?
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What does the body signal?
If a person is in a comfortable psycho-emotional atmosphere, but experiences sudden impulses or a regular desire to eat a cake, a cake, a chocolate muffin, or at least a lollipop, it is worth reviewing the diet, daily routine, and consulting a doctor.
So the body signals a violation.
If you are often drawn to sweets, the reasons may be different: maybe something is missing, or maybe this is the onset of diseases, an imbalance in the diet, or a banal lack of sleep.
Physiological factors
First of all, you need to analyze the obvious, perhaps the answer will tell the body itself:
- diseases;
- irregular meals;
- lack of vitamins B and carbon;
- lack of sleep;
- low carbohydrate diets / lack of slow carbohydrates in the diet;
- mental fatigue;
- change in physical activity;
- taking medication;
- coffee, cigarettes, alcohol;
- abrupt refusal of cigarettes.
It happens that sweets beckon us for no particular reason. So you need to think about whether you are addicted to sugar?
They treat addiction with willpower, replacing sugar with fruits, dried fruits.
Psychological factors
It happens that there is no dependence, and everything is in order with the physiology.
Perhaps there are psychological problems:
- stress;
- emotional stress;
- low self-esteem;
- underestimation of others;
- lack of attention;
- subconscious desire for self-encouragement;
- the desire to disconnect from problems and experience a feeling similar to the pleasure that arose in childhood when eating such sweets;
- desire to eat forbidden food.
Simple things help to avoid the absorption of sweets due to stress: a heart-to-heart conversation with loved ones, a trip to the SPA-salon, outdoor recreation, shopping, hobbies, a change of scenery. Listen to yourself, do what you have been putting off for a long time: knit a hat, join a Japanese culture club, take riding lessons, start painting. This technique relieves stress, contributes to an objective assessment of the situation and the rapid adoption of the right decision.
With a serious problem, a qualified psychologist will help to cope.
Problem Solutions
If doctors, including psychologists, have not identified the disease, it is necessary to reconsider the diet and lifestyle: normalize the daily routine, refuse products with empty calories (fast food, chips, sausage, low-fat yogurts, etc.), reduce coffee consumption, alcohol, tobacco, give up energy drinks.
It is possible that due to individual characteristics or the inferiority of the diet, you are deficient in certain substances. Deficiency of magnesium, carbon, chromium, sulfur, phosphorus, tryptophan causes cravings for sweets!
Magnesium seeds, sweet almonds, bananas, grapefruits, melons, dried apricots, beans, chickpeas, garden greens, pumpkin, buckwheat, brown rice, sea fish, meat, dark chocolate are rich.
Carbon contain vegetable and animal fats, bananas, potatoes, beets, beans, lentils, peas, celery root, rice, wheat grains.
Make up for the lack chrome unrefined vegetable and animal fats, milk, beef, chickens, pollock, herring, tuna, beets, tomatoes, grapes, hazelnuts. Sold in pharmacies chromium tablets (chromium picolinate) - effectively and inexpensively.
shortage sulfur replenish with meat of animals and birds, fish, dairy products, eggs, nuts.
A lot of phosphorus in garden greens, vegetables, seeds, nuts, cereals, marine and freshwater fish, meat, eggs, milk.
tryptophan contains meat, fish, dairy products, fish roe, mushrooms, oatmeal, walnuts, bananas, dates.
Is dessert required?
Have you noticed a desire to end any meal with a candy or a piece of cake?
Most likely it is worth increasing the number of calories due to the rational consumption of meat, fish, cereals, vegetables, fruits, nuts, wholemeal bread.
And also more rest, more often to be in nature.
Being a woman is not easy
For some reason, during menstruation, I really want sweets. Or a few days before and a few days after. This feeling occurs during pregnancy and lactation. Sometimes even on this basis - whether they are drawn to sweets or not, they wonder who will be - a boy or a girl.
This is due to the high consumption of carbon, magnesium, iron, and other elements. The situation is facilitated by a balanced diet, a multivitamin complex.
Champagne and chocolate
Have you noticed that a glass of wine or champagne provokes the desire to eat at least a piece of chocolate?
For the processing of alcoholic beverages, the body consumes a huge amount of vitamins, micro- and macroelements.
Any alcohol lowers blood sugar levels, so after drinking alcohol, the body needs to make up for the loss of sugar and nutrients.
This explains the craving for sugar-containing foods.
You can solve the problem by reducing alcohol consumption and increasing the amount of fresh fruits and vegetables in the diet.
What happens if you give up sweets
Even the most eminent nutritionists do not advise completely excluding sweets from the diet. The main thing is to use it within reasonable limits. This video shows you the benefits of limiting the consumption of unhealthy sweets:
A few simple tips from nutritionists will help you solve the problem.
Cigarettes are poison.
Quit smoking, but remember that abruptly quitting cigarettes is stressful for the body, which can cause unquenchable hunger or cravings for sweets.
If a person quit smoking and constantly wants sweets and lollipops, it is worth increasing the consumption of healthy liquids (water, mineral water, green tea, homemade fruit drink), snacking on fresh and dried fruits, seeds, nuts.
And also eat boiled or baked meat and fish, eat more garden greens.
Beware the yogurt! Do not replace sweets with store-bought yogurts. They contain a lot of starch (simple carbohydrates), artificial flavors and dyes, sugar, or an even more dangerous substance - aspartame (E951). The lower the fat content, the more starch, additives and sugar/sweetener it contains, and the higher its danger. In addition to extra pounds, regular use of this product threatens gastrointestinal dysfunction, acne, and diabetes. Yogurt fans should buy a yogurt maker and sweeten it with fruits and natural honey.
Don't drink it! Packaged juice is dangerous. This substance is prepared from concentrate, water, citric acid and sugar or its substitute. It is not worth replacing cakes with such a liquid, it is better to eat the most high-calorie home-made cake, for example, a piece of “Drunken Cherry”.
Sweetener. You can not replace sugar with a sweetener, which is often the sin of those who are losing weight. The safety of sweeteners is a myth. In addition to addiction, sweeteners disrupt metabolic processes, provoke the development of various diseases, incl. diabetes and oncology. What to do? Add complex carbohydrates, such as buckwheat or oatmeal, to breakfast or lunch, and desire will decrease.
Medicines. Some medications affect gastronomic desires, and the secret why you are drawn to sweets and starchy foods may be in the drugs you take. If the medicine needs to be taken for a long time, and the craving for certain foods increases, you must inform the doctor who will prescribe an examination and adjust the treatment, possibly replacing the drug.
Sports and sugar. Sudden cessation of sports activities can cause a desire to eat desserts and cakes. This is due to the production of serotonin during exercise. If the break is due to pregnancy, a change in activity, or an injury, consider adding more fruits, seeds, and nuts to your diet. If the case is not clinical, walks in the fresh air and hobbies will help.
The right exercise and nutrition regimen reduces sugar cravings. The desire to eat sweets indicates an improper diet or lack of nutrients. If the training takes place in the morning, breakfast includes grain bread, nuts, eggs, cottage cheese, milk. If in the afternoon before dinner, they eat porridge and dried fruits for breakfast. When training between lunch and dinner, legumes, rice, buckwheat, potatoes, turnips, and vegetables are added to the meal. An hour before class, you can eat 1 medium sweet fruit. Fans of training late in the evening should have dinner with fish or a small portion of meat / poultry with vegetables and root crops. For dessert - honey and dried fruits. If after a workout you want sweets, then you are not getting enough healthy carbohydrates.
Our weapon is honey. Natural bee honey helps to overcome cravings.
1 teaspoon of the product in its pure form (without drinking) for 2-4 hours discourages cravings for sweets and replenishes the deficiency of essential substances.
Useful and freshly squeezed juice of fruits, berries and vegetables.
Night dessert. If in the evenings and at night you cannot live without sweet food, you may not have enough calories, useful substances during the day. It also indicates physical and emotional fatigue. It is necessary to increase the intake of protein, fruits, take a relaxing bath.
You probably noticed that from time to time after a dense, and sometimes very light dinner, you feel sleepy. Unfortunately, according to scientists, this problem torments every second inhabitant of our planet. However, there is good news: it is possible to defeat drowsiness after eating, you just need to understand the root causes of its appearance.
There may be several reasons. The most banal is binge eating. Do not forget that at the very foundation of the concept of proper nutrition lies the message that you need to get up from the table with a feeling of slight hunger. The second, most simple and radically opposite reason is that along with food, too few nutrients that do not allow the brain to function fully. Thus, the body goes into "energy saving" mode. That is why nutritionists advise to eat often and in small portions. Try to exclude “empty” foods from your diet, such as, for example, low-fat (0%) cottage cheese or milk.
Make sure your diet is right Do you still want to sleep after every meal? You have probably heard that our brain eats sugar and therefore it is necessary to use sugar in situations that are difficult for the brain (exam, report, public speaking). However, such “recharges” not only do not help the brain, but even cause drowsiness and a breakdown.
In fact, when a person eats something sweet, the level of glucose in his blood jumps sharply and he very quickly begins to feel a surge of energy. But immediately, in response to a large dose of sugar, the body produces insulin, which removes glucose from the blood and distributes it to the cells ... And now the glucose level that has jumped to the skies falls, as a rule, even lower than the initial one. This is where drowsiness comes from.
This absolutely normal reaction of the body is due to the fact that the brain does not need glucose in large quantities. He needs it in a small amount and regularly. So-called slow carbohydrates (cereals, grain bread, durum wheat pasta) can provide this, but by no means sweet.
TOP 5 tips. “What can I do to gradually reduce the level of sugar in my diet?”
Do not eat sweets when you want to feel fresh and energetic.
Reduce the amount of sugar at one time (try putting not two spoons in tea, but one and a half and gradually reduce the dosage);
Increase the time from one sweet to another;
Eat it in small quantities only after meals (preferably after easily digestible protein foods - dairy products or scrambled eggs);
Look online for a food glycemic index (how much natural sugar a food contains) and keep that in mind when planning your weekly diet.
