How often do you eat sweets
Is it bad if you eat sugar every day?
You decide not to eat sugar, or at least a lot less, but unfortunately you just don't do it that well. Is it really that bad if you eat sugar every day? Or does it matter how much sugar is there if you just don't consume more calories overall?
First, a few facts about sugar.
The World Health Organization says sugar shouldn't make up more than 10 percent of calories. If a woman eats say 1,600 KCal per day, then 10 percent would be 160 KCal and that is the equivalent of 40 grams of sugar. According to the WHO, it would be even better if you didn't eat more than 5 percent of the calories (that would be 20 grams of sugar for this woman) or a maximum of approx. 25 grams of sugar per day.
But how much is that exactly?
The problem is not so much the small piece of chocolate every day, but in many cases the hidden sugar - e.g. in crunchy muesli, fruit yoghurt or in fruit juice; Not to mention jam or Nutella. In this blog article we already talked about supposedly healthy foods that contain even more sugar than cola.
If you want to eat a little candy every day, the first step should be to remove all remaining foods with hidden sugars from your diet. This includes jam, fruit yoghurts, smoothies, fruit juices and ready-made products, etc. Then you save enough to be able to eat a little sweet every day without any problems. That would be a good start ... But in practice we see people much more often who decide not to eat any sweets or only “a small piece” - but then fail and eat a lot more of it than they actually intended .
An example to be able to imagine the permitted amounts of sugar:
A third of a 100 gram bar of chocolate contains 20 grams of sugar or 40 grams of gummy bears - so actually not that little! But a fruit yoghurt often already has 20 grams of sugar, which is as much as you should eat in one day ...
Where does the cravings for sweets come from?
There are various reasons why people develop cravings, cravings or even greed for sweets. There are many physical triggers that cause our bodies to signal a strong desire for sweet or salty foods. And when the body sends a strong signal, then unfortunately the person is often quite powerless. Not eating anything sweet when there is a physical trigger of sugar cravings is almost as impossible as not sneezing when you actually have to sneeze. In our experience, the most important triggers are:
- The wrong ratio of protein to carbohydrates and fat in a meal.
- Inappropriate intervals between meals.
- lack of sleep
- Caffeine (not for all - but for some who are very sensitive)
Is there a solution for this now?
Our strategy with the rule of thumb system is: Identify the trigger of sugar greed and then eliminate it, because then greed does not even arise and you can walk past the candy in a relaxed manner. The point is not that you should never eat anything sweet again, but only about turning off this “getting out of control” and the “I didn't want to eat that, but I still have it”.
The quickest triggers to get a grip on are the incorrect ratio of protein, carbohydrates and fat at mealtimes and the correct spacing between meals. In individual cases also the consumption of caffeine. With lack of sleep and stress, there is often not so much that can be done in the short term, but after the blood sugar affects how many stress hormones are released or how restful the sleep is, a lot can be achieved with a few changes in diet.
This is exactly what our online sugar-free rule of thumb program is all about. Turn off the physical triggers so that you can get the eternal desire for sweets under control once and for all. The goal is not to never eat anything sweet again or to stop eating something sweet, but simply to put an end to the seemingly uncontrollable desire for sweet things in the long term. Because if you are not greedy for sweets, you can walk past sweets in a relaxed manner or leave them in the closet. That can be the starting signal for losing weight!
If you would like to find out more about the topic of sugar, you can register for our free video series “How to solve the sugar problem” here. In this we explain, for example, how you can prevent fat from accumulating around the waist and how to put your meals together correctly.
WHO calls on countries to reduce sugars intake among adults and children
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