Why is it so tempting to eat sweets after eating, and in front of the TV, we can’t sit without packing cookies or a glass of wine? Nutritionist advice on how to avoid this.
Waging a war on sugar is extremely difficult. The enemy is strong, cunning and knows how to lure you into his trap. Nevertheless, it is quite possible to stop being a prisoner of sugar. Anna Ivashkevich, nutritionist, clinical psychologist-nutritionist, member of the Union of the National Association of Clinical Nutrition, is sure of this
Since childhood, certain schemes have been programmed in us: you will get a candy only after eating soup, eating is much more interesting in a company with a TV, and now with a phone or tablet. And since that time, a pattern of behavior has been preserved in us: at the beginning the main course, and then dessert. Therefore, we continue to eat chocolates and cakes exclusively "through my mother's soup."
Keep in mind that for many, dessert in the evening, chips in front of the TV, or a greasy burger for dinner after work is perceived as a reward for a hard day at work. Your body wants to relax and the easiest way of all is to eat something sweet. This is one of the triggers for dopamine, and not all food can raise dopamine levels.
Our subcortical brain structures require dopamine, and sweets are an excellent source of it, as are alcohol and drugs. Sweet foods affect insulin metabolism and glucose levels. Most of his fans suffer from the so-called sugar swing, in other words, a strong drop in blood glucose levels. Those who like to relieve stress with wine or something stronger should also be on the lookout, since alcohol has a similar mechanism. Other diseases that are caused by both sugar and alcohol include diabetes, hypertension, decreased insulin sensitivity, and fatty liver.
The moment sugar touches our tongue, it activates our taste buds, and they send a signal to the brain, thus triggering the “reward system”. The hormones of happiness and joy are activated and you want to experience it over and over again, continuing to eat everything sweet and pouring another glass of wine.
It is impossible to become fat dramatically after one intake of high-calorie food or to lose weight after a day of hunger strike. The amount eaten per day and energy consumption are important. If your field of activity is related to physical activity, then consumption of 3000 calories per day will not be enough, and an ordinary office worker, with a car and 2 workouts a week, will have enough 2000 calories.
Remember that it is advisable to eat any dessert separately from the main meal, do not include cakes, cakes and other sweets in your breakfast, so you can avoid surges in sugar. And do not eat sweets before bed to sleep peacefully.
Dessert is perfect as a snack. For example, to get rid of the constant desire to eat sweets after the main meal or as a soothing in the evening in front of the TV, we can consider several options for light snacks:
• Any fruit (1 pc.)
• A glass of kefir with dried fruits
• Milkshake: kiwi / banana / strawberry
• Curd biscuits
• 1-2 scoops of ice cream: sorbet or popsicles
• Cottage cheese or syrniki
• Oat / buckwheat granola
• Jelly with fruits
• Baked apple with cinnamon, a few walnuts
Again, give preference to one-component products: fruits, berries, nuts, dried fruits, dried apples, natural dairy products. And most importantly, eat in moderation and listen to the desires of your body!