• Identify the enemy, or where is the sugar lurking?
• Make a tough decision
• Avoid sugar entirely
• Replace sugar with healthier alternatives
• Eat high protein and healthy fats
• Get enough sleep and reduce stress

To say sugar is like a drug seems like an exaggeration, but anyone with a sweet tooth knows that "just a cube" often leads to eating a whole bar of chocolate, and "just a piece of cheesecake" usually doesn't. ends before three. And that it's really hard to refuse sweets when we're sad, hungry, in the company or... when they're just available.

Compared to other addictions, sugar cravings seem relatively harmless. After all, it's not smoking, is it? In fact, most developed countries eat far more sugar than recommended on a daily basis, leading to a range of problems from overweight and obesity to tooth decay, high blood pressure and cholesterol levels and increased risk of diabetes. And these inconveniences could be avoided or significantly reduced by eliminating unnecessary sugar from the diet!

lurks Zucker?

Sugar isn't just white crystals in a sugar bowl. It's also heavily added to a large amount -- possibly most -- of processed foods: from candy to baked goods to canned tomatoes and salads. For this reason, the consumption of pure sugar in Poland is systematically decreasing (in 2014 it was "only" 14.28 kg/person per year), but the overall consumption is increasing.

Therefore, the first step on the road to reducing sugar should be to check the labels of the most commonly consumed products and see how many of them contain sugar, when - in theory at least - they shouldn't contain sugar. It may suddenly turn out that not sweetening coffee and tea is just the tip of the (sugar?) iceberg... It's also worth remembering that sugar isn't always known by its own name: most malt and Sweeteners (glucose-fructose syrup, golden syrup, concentrated fruit, glucose, maltose, sugar alcohols with names ending in -ol, and many others, and even honey) are basically just sugar in disguise.

Make a tough decision

Limiting or eliminating refined sugar consumption must be your own firm resolution. No one can force another person to stop smoking, and no one can force someone to stop consuming sugar. Make a tough decision and... prepare for the fact that it probably won't be easy.

Not only are we evolutionarily adapted to like sweet flavors (candy means source of energy!), but we also culturally associate sweets with pleasure and reward: suffice it to mention boxes of chocolates that are given away on various occasions, became birthday cakes, party cakes, candies we are rewarded for good behavior... It won't be easy, but remember: every day becomes more bearable.

Avoid sugar entirely

Yes absolutely. There are people who prefer a gradual reduction, but it's easier - and faster! – You will overcome sugar cravings if you resist it firmly and completely. Remember that this means not only giving up sweetened drinks and eating sweets, but also from various sweetened products, which we wrote about above.

Replace sugar through healthier alternatives

The truth is, if you have a craving for cheesecake, there's no way an apple will satisfy that craving: that's what we meant when we said you must be patient and persevere. Well, nobody said it would be easy! However, by properly increasing the presence of other nutrients in your diet, you can make these types of "sugar cravings" less common, weaker, and over time they can even go away altogether.

Eat protein-rich and healthy fats, such as:

• nuts,
• Avocado,
• whole milk products,
• Peanut Butter (no sugar!)
• or fatty fish.

You'll find that you'll feel fuller for longer: This is important because blood sugar spikes and drops are the main causes of sweet cravings. Never let yourself get so hungry that you can't resist the temptation: always take a healthy snack with you, such as a packet of nuts (you'll find a large selection in our shop!) or a sugar-free protein bar. Also, don't forget to drink plenty of fluids: we often confuse hunger with thirst!

Get enough sleep and reduce stress

Did you know that when you're tired, you eat less and less? It's your body desperately trying to fuel itself to make up for the deficiencies caused by insufficient sleep. We know it's not easy these days, but remember: getting enough sleep is an extremely important step on the road to healthier... eating!

Similarly with stress, relieving it by compulsively eating marshmallows is really not a good solution. If you're feeling stressed, take a short break, do light exercise, or go for a brisk walk, or just close your eyes and breathe calmly for a few minutes. Never eat in a hurry!