Sugar acts on us like a drug. Moreover, an experiment has shown that the rat is more addicted to it than cocaine, that is to say! So how do you get used to sugar, how can you get less and less envy? ERWANN MENTHEOUR, sports coach and founder of FITNEXT, explains why refined sugar has become a real enemy for health. Follow the guide to learn how to eat less sweet, in short, to detoxify yourself!
You have cravings, impulses, sweet cravings, and you would like to control them better? You are right, because of know that sugar, the more you eat, the more you will want it. First, it’s essential to realize why you have these cravings. I provide you some tips to change your sweet needs! In any case, you must keep in mind that refined sugar is now the root cause of many diseases related to our lifestyle. Diabetes, rising cholesterol, obesity, lower immune systems, cancers
Sugar calls sugar
The prime thing to know is that our body is not intended to eat refined sugars. When you eat sweet food, you raise your blood sugar abnormally. If this rate rises high, it becomes critical. Your body, this extremely sophisticated machine, will then produce a hormone called insulin, whose role is to lower this sugar level. The sweeter you eat, the higher the insulin dose, and the lower the blood sugar next… And at the end of all this is what is called reactionary.
Hypoglycemia: a few hours after eating sugar, you will have a bar and a craving, compulsive cravings of sweet. So, remember that phrase, which I repeat all the time: sugar calls sugar!
A quick reminder: where is the sugar?
In sweets, sweets, and cakes, you know that! In sodas, alcoholic beverages, fruit juices. Yes, because fruits naturally contain sugar, so don’t forget it. In puffed rice cakes, dark chocolate, fruit yogurt, dessert creams, ice creams, breakfast cereals, chocolate powder… And in many industrial foods, such as steaks from your fast food, bread crumbs, ready meals, etc. An example: in your hamburger, you will find sugar in the composition of the bread, in the sauce (ketchup, sweet mustard, barbecue sauce), sometimes even in the meat if it does not come from a real butcher.
Top 5 tips to reduce your sugar intake
As you will understand, it is essential to stay away from refined and processed products. Weaning will be a difficult journey that will have to be done in stages in order not to “explode” psychologically. Here are my personal tips for overeating excess sugar:
- Slowly reduce your consumption of simple carbohydrates (refined cereals, sodas, sweets).
- Identify the right intakes of complex carbohydrates and fiber (whole grains, legumes, fruits).
- Do a detox (read the article on mono-diet, a 3-day detox) that will help you a lot in weaning.
- If you really feel the need, prefer to eat a little sweet product at the end of the meal (a fresh fruit, more satisfying and less sweet than a compote).
- I am frequently asked what I think of sugar replacements, mainly sweeteners. My advice is to get away from it as much as possible it is harmful to health.
Get away from the light products!
Some of my coaches complained that they couldn’t lose or stabilize their weights. After a thorough investigation of their cases, I realized that these same people were heavy consumers of sweeteners and light products. If these products contain little or no calories, they send the same answers as sugar to the body. They leave the doors of storage wide open and maintain the addiction to sweet taste. Be sure to decrease them considerably and, if not, opt for natural sweeteners such as stevia or agave syrup.