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12 tips on how to stop eating Candy and Sugary foods

Some ways to stop or reduce the craving for sweets are to increase the consumption of foods that give a greater feeling of satiety, reduce hunger, balance blood sugar levels or stimulate the production of serotonin, which is a substance related to feeling of well-being and pleasure, like bananas, oats or chestnuts, for example.

In addition, increasing the consumption of foods that improve the health of the intestinal flora, such as natural yogurt and probiotics, increase satiety and contribute to weight loss, in addition to reducing the desire to eat sweeter foods.

It is important to emphasize that in addition to food, it is also necessary to engage in regular physical activity to improve hormone production and reduce stress and anxiety, which helps to reduce the craving for sweets and reduces the risk of developing diabetes, cardiovascular disease, cancer and cavities.

Some tips to stop eating candy include:

1. Eat less sweets

Eating less sweet sweets or less sugary foods and drinks is an excellent tip to stop eating sweets for good. This is because by gradually reducing the degree of sweetness of foods, the taste buds become more adapted so that you no longer feel like eating such sweet foods.

Good ways to eat less sweet foods are to reduce the amount of sugar in your coffee, for example, instead of adding 3 tablespoons of sugar, you can reduce the amount over time.

2. Eat foods rich in proteins and good fats

Foods rich in protein and good fats, such as lean meat, fish, eggs, whole dairy products, avocados, soy and nuts, increase the feeling of fullness, reduce hunger and help balance blood sugar levels, which contributes to lessen the desire to eat sweets.

A good option to increase your consumption of these foods is to eat a hard-boiled egg for breakfast, add chicken or turkey breast, tuna, salmon or cheese to your salad at lunchtime or take a sugar-free avocado smoothie for your afternoon snack, for example. 

3. Eat natural yogurt daily

Natural yoghurt does not contain sugar, additives or artificial colors and is prepared from the fermentation of milk by good bacteria that use lactose as an energy source. 

When a person consumes natural yogurt daily, there is an increase in the amount of good bacteria that reach the intestine, forming an increasingly healthy flora. This is important for those who want to stop eating sweets because the imbalance in the intestinal flora sends stimuli to the brain that increase the desire to eat sweets.

A good way to gradually include natural yoghurt in your diet and adapt your taste to the yoghurt taste is to use it with jellies, a fruit shake or prepare a gelatine with natural yoghurt. In addition, you can add oats or chia to give a greater feeling of satiety and thus reduce the desire for sweets.

Natural yoghurt can be produced at home in an easy and practical way. 

4. Avoid industrialized beverages

Some industrialized drinks such as soft drinks, energy drinks, juices and isotonic drinks contain large amounts of sugar, and avoiding the consumption of these drinks greatly reduces the amount of sugar ingested per day, because the more sugar a person ingests, the greater the desire to eat sweets.

Thus, as a way to replace industrialized beverages and reduce the craving for sweets, it is important to increase the amount of water consumed during the day, and it may also be interesting to drink sparkling water with mint or cucumber, for example, in addition to teas and unsweetened fruit juices.

5. Eat every 3 hours

Eating every 3 hours and in smaller amounts helps to regulate blood sugar levels and therefore reduce the craving for sweets. In addition, when the interval between meals is long, there is a lack of energy in the body causing the brain to increase hunger and the desire to eat sweets to replenish energy.

That's why it's important to eat the most important meals of the day, such as breakfast, lunch, and dinner, and include snacks between those meals, to avoid a sharp drop in blood sugar and the craving for sweets.

6. Eat whole foods

Whole foods are rich in fiber that help increase satiety and balance blood glucose levels by allowing sugar from foods to be absorbed more slowly from the intestine, which helps to reduce the craving for sweets. 

A good tip is to change the common rice and pasta for the wholegrain version, because they have more fiber in their composition, or add whole grains to the diet. 

7. Reduce consumption of simple carbohydrates

Reducing the consumption of simple carbohydrates, such as white bread, stuffed cookies, pasta, soda, cakes and snacks, causes blood glucose levels to rise and fall rapidly, making the brain understand that it is necessary to increase glucose levels in the blood and stimulate the appetite and the desire to eat more sweets.

Furthermore, these simple carbohydrates cause an imbalance in the intestinal flora, which could increase the consumption of sweets. Therefore, by reducing your consumption of simple carbohydrates, you can reduce the desire to eat large amounts of sugar during the day. 

8. Eat green banana biomass

Green banana biomass is a food rich in resistant starch, a type of fiber that feeds good intestinal bacteria. In addition, fiber increases the feeling of satiety and reduces hunger, reducing the craving for sweets. In addition, bananas are rich in tryptophan which is an amino acid used by the body to produce serotonin and which is related to the feeling of well-being and pleasure. 

Biomass can be used in recipes such as cakes, brigadeiro, stroganoff and to thicken broths and soups.

9. Eat oats

Oats are rich in fiber, such as beta glucan, which increase the feeling of satiety, control hunger, decrease the absorption of fats and prevent sharp spikes in blood sugar levels, as they allow for a slower absorption of food, which helps to reduce the desire to eat sweets.

In addition, oats have inulin, another type of fiber that stimulates the reproduction of good intestinal bacteria, essential to balance the intestinal flora and reduce the craving for sweets, in addition to bringing benefits such as lowering cholesterol and triglycerides, and increased absorption of minerals in the intestine.

To increase your daily consumption of oats, you can add a tablespoon to natural yogurt or blend in a blender with milk and fruit, for example. 

10. Eat seeds and nuts

Seeds such as chia, flaxseed, sesame and sunflower seeds are rich in magnesium, which is a mineral that stimulates the production of serotonin, a hormone that gives a feeling of well-being and improves mood, helping to reduce the craving for sweets. 

Chestnuts and other oleaginous fruits, such as almonds, hazelnuts and walnuts, in addition to being rich in magnesium, also have zinc, selenium and omega-3, essential nutrients to reduce stress and anxiety, making the desire to eat sweets too stay controlled.

11. Eat more fruit

Fruits are rich in fiber that increase satiety, decrease the absorption of sugar from the intestine, which helps to balance blood glucose and reduce hunger and, therefore, reduces the craving for sweets.

A good way to increase your consumption of fruits is to eat them as a dessert or add them to small snacks with natural yogurt or vitamins. 

12. Taking probiotics in capsules

Probiotics are good bacteria for the intestine and, in addition to natural foods such as yogurt, kefir and kombucha, they can also be found in the form of capsules or powder and can be used as supplements in the diet.

By taking these supplements, the bacteria in the probiotic build healthy intestinal flora, which helps to regulate the stimuli sent to the brain to eat more sugar, and therefore helps reduce the craving for sweets. 

(Reference - https://www.eatthis.com/stop-eating-sugar/)

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