How to reduce appetite and reduce cravings for sweets

It will take at least 30 days to reduce appetite and overcome cravings for sweets for a long time. It's very difficult to do, but it's worth it. You should limit yourself to certain foods for a month to stop eating sweets and junk foods later on.

When the urges to eat something, especially sweet, are particularly strong or appear very often, these tips can help reduce appetite and reduce cravings:

Advice 1: on another relate to life problems Stress is one of the main factors that increase appetite, determine the craving for sweet and unhealthy food. Avoiding stressful situations is the best way to reduce the desire to eat between meals.

Thus, we should take a different look at life’s problems, avoid problems, or try to rationalize them so that they have less impact on our personality.





Tip 2: Replace simple carbohydrates with complex carbohydrates Simple carbohydrates (sugar and refined cereals) increase blood glucose levels. In addition, the feeling of hunger returns not long after they are consumed.

Complex carbohydrates (fruits, vegetables and whole grains), unlike simple ones, keep the level of glucose in the blood evenly and for a longer time so that hunger does not come longer.

The table provides a list of recommended foods to overcome cravings for snacks and a list of foods that should be avoided so that the appetite does not increase:

Complex carbohydrates (recommended)

Simple carbohydrates (not recommended)

Products made of unsiped flour

White flour products

Brown rice

White rice

soybean paste

Cookies.

Oats

sugar

Barley

Candy

corn

Sweets.

proso

Ice cream.

Nut

Chocolate.

Legume

Cognac

Potatoes

White bread

Sweet potatoes

Croissants

Cornmeal

Wine.

almond

champagne

hazelnut

Coffee with sugar

Pine nuts

Yogurt with sugar

Sunflower seeds

Fruit nectar

Pumpkin seeds

Cola drinks

Walnuts.

Syrups

Onions

Pancakes.

Apricots

cupcakes

Cherry

Pina colada

mango

tequila

Apples

Whisky.

Peaches.

champagne

Bananas

lemonade

Cabbage (all kinds)



Asparagus



Other vegetables

Other alcoholic beverages

There is information - the main products that reduce the desire to eat sweets are artichoke, yams (sweet potatoes) and pumpkin. They themselves have a sweetish taste, but unlike real sweets, they do not increase blood glucose levels, so they can help us get out of the vicious circle.

Tip 3: Replace larger portions with smaller and more frequent meals Large portions of food may contain excessively large amounts of foods that can raise blood sugar levels. Reducing the number of meals per day is harmful also because long breaks without food reduce blood glucose levels and contribute to increased appetite.

It is best to make more meals a day at regular intervals and reduce portions at the same time. Breakfast should be the main meal, followed by a snack at noon. Noon meals should be easier than breakfast. In the afternoon, make a small lunch (preferably fruit), dinner and snack a few hours before bedtime should be very modest.

With five well-timed meals, and choosing the right foods in each of them, we can keep our sugar levels stable and thus have less desire to eat something sweet, and therefore not get better or even lose weight.

Tip 4: Increase dietary fiber intake Increases satiety and reduces appetite during meals. Therefore, in order to lose weight, you can use products rich in soluble fiber.

Additional fiber consumption should be accompanied by increased water consumption. Soluble fibers in contact with water swell and form a kind of paste that increases the amount of food mass eaten and can quickly soothe hunger.

If there is a need to consume more fiber and you want to get it from food, and not from supplements or bran, you can use the following list of high-fiber foods.

List of foods with high fiber content:

• Whole grains: barley, wheat, oats and rice.
• Legumes: peas, soy, beans, beans.
• Fruits: watermelon, currants, strawberries, quince, peaches, figs, apples, plums, avocados, pears, papayas, kiwis, mangoes, oranges, lemons, pineapples, grapefruits.
• Nuts and dried fruits: nuts, dates, peanuts, cashews, pistachios.
• Vegetables and fruits: Bulgarian pepper, beets, artichokes, potatoes, cucumbers, asparagus, eggplant, carrots, pumpkin, garlic, salad, spinach, zucchini, tomatoes. published

P.S. And remember, just by changing our consumption, we change the world together! © Join us on Facebook , VKontakte, Odnoklassniki

Source: cooktips.ru/article/kak-snizit-appetit-i-umenshit-tyagu-k-sladkomu.html