Our palates are used to sweet taste since we were children. Sugar is built into our system to satisfy our senses and give us the energy we need and that is why it is the most desirable ingredient in the modern lifestyle.

You probably often wonder how to eliminate sweets from your diet, and at the same time, you are tormented by the fact that you adore them.

Nevertheless, we are aware that excessive sugar intake has a harmful effect on our health. Apart from piling on the pounds and endangering our aesthetic experience, it also introduces us to risk of diabetes, diseases of the heart and blood vessels.

The fight against an ingredient that has always been with us is not simple. If you want to know how to tackle a seemingly impossible task, stay with us until the end of the text.

In the following, we bring you 5 effective ways to go through weaning off sweets as painlessly as possible.

The importance of sugar in the body - food pyramid

Physiologically speaking, sugar causes the secretion of hormones and neurotransmitters in the brain (such as serotonin - the happy hormone) that promote well-being and calmness. It also raises the level of glucose in the blood, which restores tone and energy, but also gives us a feeling of instant alertness.

Precisely because of its quick action, we choose sugar first when we feel a drop in energy. But the sudden jump in sugar has its price. Very soon after the glucose level drops again, we will again feel tired and crave sweets.

In the long term, such jumps exhaust the body and disturb the hormonal balance. This is why we are in a bad mood and feel a lack of energy.

Sugars from natural sources that gradually release energy are the best way to satisfy all the body's needs.

The food pyramid is a practical visual guide that can help us eat properly. It is graphically shown by levels which foods are preferable for a balanced diet.

Base of the pyramid – carbohydrates and cereals

At the bottom of the pyramid are foods that should make up the largest part of our daily caloric intake. This layer includes grains and carbohydrates. The recommendation of nutritionists is to choose whole grains, bread, pasta and rice that provide energy and fiber. Carbohydrates with a low glycemic index are the most desirable option for a healthy diet. .jpg" alt="Food pyramid with different food groups presented visually" style="width: 977px;">

First level – Fruits and vegetables

Various fruits and vegetables are on the first floor of the food pyramid and should be included in several meals a day in order to supply the body vitamins, minerals, fiber and antioxidants. It is best to choose vegetables that do not have a high glycemic index. These are all vegetables except potatoes, carrots, corn, peas, beets and all fruits except bananas, figs, chestnuts, mangoes, papayas. You can consume fruits and vegetables with a higher glycemic index, but in moderation.

Second level – Dairy products and proteins

The second floor of the pyramid is inhabited by lean proteins such as chicken, turkey, fish and low-fat dairy products. This group also includes meat, eggs and fish, which are full of protein, important for our growth and development. Milk and milk products must be represented in the diet because they contain calcium that strengthens bones and restores tissues. This group also includes legumes and nuts.

Third level – Fats and oils

The higher floors of the pyramid are reserved for less pleasant tenants. We must have friendly relations with them, but we must not see them often. They should be consumed to a lesser extent, but with an emphasis on the intake of healthy, unsaturated fats. It is important to choose those found in olive oil, avocado, nuts and seeds. It will help us in lowering bad cholesterol and will reduce the risk of heart diseases. /a>.

The top of the pyramid – Sugar and sweets

The attic of the pyramid is best avoided. These are cured meats, sweets, snacks, sweetened drinks and added sugars. Try to stay away from these tenants if you want to be in good shape  and a healthy body.

Always remember that frequenting the lower levels of the pyramid is an ideal way to feel good and stay fit. If you occasionally go to the attic, let it be after an hour of physical activity.

Eliminating sweets from the diet

We all know very well how important a healthy diet is for body and soul. But why do we love sweet food so much?

Sugar quickly increases the blood glucose level in our body. This is how the brain secretes seratonin, ourshormone of happiness.

A penchant for sugar can be explained by evolution. In the past, sugar from natural sources, fruits and honey, was a valuable source of energy that allowed people to survive in times of scarcity. Today, when it is readily available in various sweets, we over-consume it regardless of its health effects.

Modern times have made us more and more likely to encounter the problem of obesity, diabetes, and even heart disease. Because of this, more and more people decide to reduce or completely eliminate sweets from their diet. Most gradually switch to healthier alternatives and a more balanced diet that provides them with energy and vitality without negative consequences.

Benefits of eliminating sugar:

  • Reduction of fatigue and exhaustion
  • Improving energy
  • Better mood
  • Increased concentration and focus
  • Elimination of extra pounds
  • Better skin texture
  • Reduced risk of chronic diseases (diabetes, heart disease...)
  • Better general condition of the body and stronger immunity

Resetting the palate and eradicating the craving for sweets is not easy, but it is possible.

How to wean yourself off sweets?

We have prepared for you 5 steps that will help you gradually reduce and even eliminate unnecessary sweets from your diet.

1.     Start by gradually reducing sweets

It is too radical to suddenly deprive the body of something it has enjoyed for many years. Start by first reducing your daily intake, then reduce this to 2 to 3 times a week, then monthly, and less and less.

2.     Prepare healthy alternatives to sweets

It is important to always have healthy sweets on hand such as fruit, nuts or dark chocolate with a higher percentage of cocoa.

3.     Avoid snacks and drinks with added sugar

Cut out fully carbonated drinks, refined fruit juices, snacks and processed foods. These foods contain hidden sugars that increase your cravings and make you want to eat them again and again. Try to clean the kitchen of this type of sweets and replace them with healthy ones.

4.     Plan meals and healthy snacks in advance

 If you plan your own daily meals, you will reduce the likelihood of reaching for sweets between meals. You'll stick to your meal plan more often, even if only on a daily basis. Prepared healthy snacks such as nuts or fresh vegetables and yogurt will keep you full and delay the need for sweets.

5.     Reward yourself for every success 

Try to maintain the motivation to quit sweets with non-food rewards. Treat yourself by buying a book, an extended weekend, going to the theater or the cinema. That way, the weaning process will go more positively and you will get a wind behind you to persevere.

Each person's body is unique, so their food needs are also unique. It is important to know which nutrients are provided by different food groups.

Is it okay to eliminate sugar completely from the diet?

For proper functioning, our body needs a certain amount of carbohydrates and natural sugars in order to maintain energy levels. Completely eliminating sugar is not necessary, it can even be unhealthy.

It is important to eliminate processed and added sugars which are represented in refined sweets, carbonated drinks and processed food. They have no nutritional value but only harmful effects on our health.

On the other hand, our body needs natural sugars because they provide nutrients, fiber and necessary energy. They are found in  fruits, vegetables, dairy products, grains and legumes.

Eliminating foods that are a source of natural sugar is by no means recommended. They contain the necessary vitamins and minerals.

Your goal should not be the complete elimination of sugar, but a balanced diet in which natural sources of sugar and complex carbohydrates are dominant.

Substitute for sugar in the diet

The fear of nasty diseases has made many people aware of trying to control their sugar addiction. They opted for "healthy" alternatives. Instead of dietary sugar, they choose honey, stevia, maple, agave syrup or other sweeteners.

The truth is that there is no healthy variant of sweetener.

Although many believe that brown sugar or cane sugar is healthier than white, this is not true.

It is not the type of sugar that is important, but the amount that we take into the body. It is irrelevant whether you consume white sugar or an alternative product. So-called "natural" sweeteners such as maple cheese