Sweets, cakes, chocolate, theyāre all so good! They taste good, but they arenāt so good for your health. Do you know how many grams of sugar are in your meal? While sugar isnāt a food to be completely banned, you need to keep a close eye on your sugar intake, or you run the risk of serious health problems. Find out why and how to reduce sugar in your diet.
Itās been tried and tested, changing your habits gently is more effective. A diet is more effective when it's gradual rather than drastic, giving the body time to get used to it without feeling and cracking when faced with withdrawal. So itās thanks to these tips, gentle rebalancing will lead to the desired withdrawal.
One can of fizzy drink contains the equivalent of around seven lumps of sugar, and diet or sugar-free versions are no better since they contain sweeteners, a substitute thatās just as likely to increase weight gain and the risk of diabetes as sugar. Itās immediately less appetizing! But that doesnāt mean you have to drink nothing but water: make up your own cold drink instead. Infuse a piece of fruit (lemon, mint, strawberry) in a bottle of water, and you've got a healthy, flavorsome drink.
>>> Read; Do I have body dysmorphia?
At the end of a meal, you can do without that excellent slice of brownie at 467 kcal! According to nutritionists, if youāre afraid youāll still be hungry when you leave the table, itās better to have a starter and a main course than a main course and a dessert. Alternatively, you could consider eating a piece of fruit for dessert, so you donāt end on a salty note, but not too sweet either. Some people even eat it as a starter, anythingās possible!
Whether white, brown, powdered, or in lumps, sugar is often consumed automatically. We canāt help but add it to our tea or coffee (which, incidentally, spoils the real taste). Reduce the doses, and put an end to this reflex... To avoid the first few occasions being too difficult, you can sweeten this type of drink with better quality products such as coconut sugar, which has a much lower glycemic index.
Slices of wholemeal bread, pasta or rice of the same type are preferable if you donāt want to feel hungry two hours after eating. Sliced bread and all other industrial products that arenāt āwholemealā hide their game, but do have a high glycemic index!
Generally speaking, dark chocolate š« contains less sugar than milk chocolate. Itās important to indulge yourself, but donāt do yourself any harm. If you donāt want to drink your coffee alone and sad, allow yourself a bar of chocolate containing 80% or more chocolate (but remember that the rest is sugar š¬).
A healthy diet without too much sugar isnāt possible if we continue to eat cereals packed with sugar and other ultra-processed cakes. Sure, they taste good and give you energy at the time, but they donāt keep your hunger pangs at bay for long. If you try muesli, oatmeal or any other good cereal mix, youāll find that you wonāt even think about snacking between meals š!
Generally speaking, itās best to limit your consumption of prepared, processed and even ultra-processed foods. When you go shopping, head for the fresh produce section. Dieticians are unanimous: š„ fresh or frozen vegetables are better than tinned ones, even if the latter are certified organic!
>>> Read; How to lose weight safely
When your stomachās growling, and you start to feel the urge to snack, trick your taste buds by drinking tea (always sugar-free) or herbal tea, thereās no better way to curb your hunger without upsetting your stomach. Chewing gum can also have a placebo effect! Goodbye snacking.
Extracted from plants native to South America, Stevia or āsweet herbā is the perfect alternative for those who want to reduce their sugar intake. And with good reason: its sweetening power is 300 times greater than traditional sugar! It can be used in both hot and cold recipes and has a similar taste to licorice. Just 2 grams of Stevie will replace 100 grams of sugar, so what are you waiting for?
Very useful when youāre doing your shopping, the Yuka app will scan your products and give you all the information about them. Whether itās too fatty, too sweet, or contains harmful additives, food will no longer hold any secrets for you, and youāll be able to make the best choices for your health.
Give it a try, and youāll see that the benefits will become apparent very quickly! Put an end to weight gain and save your health!
When weāre in need of comfort, when weāre tired, or when stress takes over during the day, we tend to reach for something sweet. Admittedly, this has short-term effects, but be careful, because sugar can be very harmful to your health if you eat too much of it, and whatās more, thereās often a risk that youāll end up suffering from a real sugar addiction šØ.
Of course, the first thing that springs to mind is the risk of tooth decay, which, after stomach aches, is the second most common argument we tell children who eat too many sweets. Then there are the aesthetic issues, with our excesses often showing up on our faces... Or on our waistlines, as sugar disrupts the regulation of our appetite. Everyone accepts and loves their body as it is and there are no beauty standards, but when our health is at risk, itās a good idea to question ourselves. Today, almost one in two French people are overweight, while the overall obesity rate is approaching 16%.
In the long term, consuming too much sugar can also lead to a whole series of chain reactions and disorders in the body, such as cholesterol and diabetes, which kills around 5.1 million people worldwide every year.
Diets rich in sugar have also been directly linked to an increased risk of cardiovascular disease and various cancers (notably pancreatic, breast and colorectal cancers), due in part to its highly inflammatory nature for the body. Excess glucose can also weaken the immune system, cause intestinal, vaginal and skin flora imbalances and create a breeding ground for bacterial infections.
The question of reducing the amount of sugar consumed by an individual therefore has every reason to be asked. Something to think about š¤.
šØ No more than 25 grams a day Present in almost all foods, sugar is often found where we least expect it, and as a result we consume even more of it than we think. Today, French people consume an average of 35 kilos of sugar a year. This is equivalent to 100 grams a day, or just over 16 lumps, whereas the World Health Organization recommends 25 grams a day. So we need to know how much sugar is actually contained in our favorite foods. |
Anything consumed in a processed way or in excess is bad for our health. Itās true that our bodies need sugar, but we need to be careful to distinguish between good and bad sugar, in small doses. All sugars have one thing in common: they provide 4 kcal of calories per gram. They differ from one another in their molecular composition (simple or processed) and the metabolic reaction they trigger.
For example, the slow-release sugar contained in starchy foods (rice, pasta, wholegrain cereals, etc.) should not be banned, as it will provide us with energy over the long term and prevent us from feeling hungry a few hours after the meal. Itās therefore not a question of removing the carbohydrates that are a natural part of raw foods, such as fruit, wholegrain cereals, pulses, dried vegetables and plain dairy products. This intake is allowed and is needed for the proper functioning of our brain, cells and muscles.
It's thus the quick sugars that will quickly make you feel hungry, and all the others that you need to be wary of. These are often found in products that arenāt supposed to be sweet. Sugar is added to improve the taste of the product, but is actually used to mask a lack of quality in industrial and ultra-processed products, or to reproduce the taste of a strawberry yogurt that actually contains 0% strawberries.
Editorās note: 3 weeks to feel better!Sugar appeals to more sugar, and it can be very difficult to limit your intake, but donāt give up! After just 3 weeks youāll feel fitter, be in a better mood and sleep better. Stress can also be to blame, pushing you towards sweet foods. If thatās the case, we recommend you do some breathing exercises or consult a psychologist so that together you can take stock of your situation. š¤ Understanding yourself, accepting yourself, being happy... Itās here and now! #BornToBeMe |
Be sure to check out these articles too;
Article presented by Lauren Hart
Writing is a beautiful means of expression that I cannot do without. It has allowed me to channel my hypersensitivity, plus I love writing about psychology and personal development. For me, self-understanding is the best way to move forward!
A little belittling remark here, minimizing our emotions there... So many little things that show us that weāre being psychologically abused. It may seem trivial, but thatās the problem. We downplay it too much, which makes it the most common type of abuse. So, how do you identify psychological abuse? What should you do if youāre a victim? Letās explain.
I suffer from an eating disorder, and several people around me have a mood disorder. Iām not completely unfamiliar with behavioral disorders, or at least not these. However, there are several types of disorders and they can even affect sexual behavior. So how do you define them? Hereās a list and some definitions related to behavioral disorders.
If the title of this article hasnāt totally scared you away, then you are no doubt wondering what this beast of a person is really like. Well, a malignant narcissist is a step up from a typical narcissist and adds an antisocial personality disorder to the already intimidating mixture. Combined, these two personality disorders represent the relentless need for control, admiration, and power for selfish reasons, making folks with this diagnosis that bit scarier than classic manipulators. Hereās why these people are so terrifying, and how you can get your own back on them.
Each one of us has our own weaknesses that hold us back in life; be it at work or in relationships. However, on a more positive note, most of us have the will to work on them and transform them. That being said, once narcissists are brought into the picture, the idea that they want to work on their weaknesses doesnāt exactly seem feasible. For a deeper understanding of these narcissists and more insights into the workings of their minds, discover their weak spots and which pointers they struggle with on a daily basis, yet aren't willing to admit or work on.
You were well on your way. You were holding on, motivated by the idea of finally having a bikini body this year. But then the lockdowns and the laziness all hit you at once... Thatās right, your cellulite is still there and not ready to leave just yet. But guess what?! Cellulite is like a little pimple, either we own it, or we resort to using tricks to camouflage it.
Work has always been a synonym of repression for me because it takes up so much of our precious time. Letās be honest, a 9-5 job with a horrendous daily commute often means that work is sadly our sole occupation. So, when the Covid-19 pandemic struck over a year ago, and we were all ordered to stay home, I found it hard to hide my joy in front of my distraught coworkers; although thankfully my acting talents saved me. You can probably already tell, but going into the office every day was nothing less than torture for me. Yet, all these months later, Iāve realized that I despise working from home and would do anything to sit in my uncomfortable office chair once again!
Today, Iām focussing on a habit that drives me crazy: wanting to have the last word. Itās probably because Iām not very good at comebacks or self-confident enough that Iām both fascinated and annoyed by people who always want to be right. But why do they always want to have the last word? Whatās behind it?
In general, thumb sucking ends around the age of 6. I say āin generalā and not ānormallyā, because as an adult I donāt feel weird or particularly bothered by it. When I get stressed, I allow myself to let go and return to my childhood self by sucking my thumb. Those who know about it or catch me by surprise make me realize I should be ashamedā¦ But is this habit a big deal? What if it makes me feel better? Itās certainly no worse than lighting up a cigarette or biting your nailsā¦
There are people who donāt like to be touched at all, and who are almost disgusted by physical contact. There are people who like to caress and be caressed for anything and everything, and there are people like me who always recoil when someone tries to touch them. Why do I shy away from physical contact? What if itās all linked to the past?
Narcissists definitely move with the times, which is why many of them constantly troll dating sites for new victims. Chatting with a manipulator of this magnitude can be a rollercoaster experience, with dizzying heights that might lead you to believe you are in love, to gut-wrenching lows which will make you question your worth. For any raving narcissist, text message exchanges are a great way to reel in victims and follow through with their master plans for ultimate control over them. Are you texting someone you suspect to be a narcissist? The examples below could confirm your suspicions.
"Be yourself; everyone else is already taken."
- Oscar Wilde
