What to look out for in your diet if returning from vacation found you with extra pounds
If after the holidays you notice that you have gained weight, there is no reason to panic, nor to turn to extreme diets that you can only follow for a few days. In fact, things are simpler than you think and a small change in your daily diet is enough to lose those balls that make the button of the jeans close with difficulty.
This change is to remove sugar from your diet. Yes, we are talking about the croissants that you eat for breakfast in your hurry so as not to be late at the office and that ice cream that you devour every night reminiscing about the sandy beaches.
Sugar in our diet
Sugar is found in all carbohydrate-rich foods, such as fruits and vegetables, grains and dairy products.
Eating unprocessed foods that contain natural sugars is not a problem. Plant foods contain fiber, vitamins, minerals and trace elements, while dairy foods are high in protein and calcium. Your body slowly absorbs these foods and consequently the sugar contained in them gradually supplies energy to your cells. After all, the consumption of fruits, vegetables and whole grains has been linked to a reduced risk of developing chronic diseases such as diabetes and heart disease.
However, the problem arises when you consume a high amount of added sugars, ie the sugar added by food manufacturers for extra flavor. Even if you drink plain coffee or avoid chocolates, some of the processed foods in your kitchen hide large amounts of sugar, even if they are beyond suspicion, such as cereal bars and fruit yogurts.
How do we gain weight?
Simple sugars are metabolized in the liver. When the liver is forced to process larger amounts of sugar than it can handle, it converts them into fat, which tends to accumulate around the abdomen and thighs. In addition, processed foods that are high in sugar can not keep you full for long enough, leading you to overeat and consume unnecessary calories.
At the same time, sugar raises your blood sugar sharply and then drops it sharply. So, you may want another chocolate bar to feel “good” again. The process could be described as a drop in mood and energy, depending of course on the person and the amount of sugar consumed.
Maybe you think you are addicted to sweets and the truth is that you probably do not fall too far out. In particular, the brain adapts to the dopamine secreted each time you eat sugar, which means that you will be looking for more sugar to reach the same levels of euphoria.
Useful tips to reduce sugar in your diet
Choose the foods you eat wisely
Sugar is not only found in sweets. It is important to stop eating all forms of sugar, including those found in prepared foods, soft drinks and white flour.
Drink your coffee plain
Especially if you drink your coffee with a lot of sugar or drink a lot of coffee, this change in your daily diet is able to make a difference in the long run. At first it will seem bitter, but gradually you will get used to it.
Pay attention to food labels
Sugar often appears on the labels of packaged foods as:
- Malt extract
- Powdered sugar
- Invert sugar
- Brown sugar
- Nectar hugged
- Glucose syrup
- Cane syrup or juice
- Brown sugar syrup
- Rice syrup
- Corn fructose syrup
- Modified starch
Find healthy alternatives
If you feel a craving for something sweet, prefer to eat a fruit or a yogurt with a little honey and nuts.
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