Are there sweets for those losing weight? How to survive without sweets? How to eat sweets and lose weight? – Surely these questions are asked by everyone who has embarked on the path of losing weight. I was puzzled: why, but it would be difficult for me to give up sweets and baked goods, especially with my passion for baking. Pies and buns were not translated in our house. But since I needed to get in shape after giving birth, I firmly decided to change my diet, but the question “how to survive without sweets” haunted me. And I found the answer - no way. I share my secrets.
Eat sweets and lose weight. Life hack No. 1. Stock up on sweets
Yes, you read that right. To prevent weight loss from becoming a nightmare, I always stocked up on sweets. To begin with, I found where in our city there are points that sell natural sweets. In my case, the list of sweets included natural dark chocolate, brewed at home, dried fruit candies (which, by the way, are much tastier than store-bought ones), marmalade, marshmallows and marshmallows (also hand-made, and also not made by me). Recently, this list has also included marshmallows, which I make myself.
In general, everyone will have their own set of sweets. This may well include dried fruits. Dates, for example, are very sweet. Why is all this needed? Firstly, moral satisfaction: keepcalm, we have sweets. Secondly, if a breakdown occurs, it is better to have a breakdown on something relatively harmless than to uncontrollably eat cakes. The peak of permissiveness during the weight loss period for me was a cottage cheese casserole, to which instead of sugar I added a little honey. But baking itself somehow faded into the background and ceased to interest me.
The benefits of honey
He deservedly occupies the top position in this ranking. It is difficult to find an identical natural product that would compete with honey in its beneficial properties. It is one of the most ancient and healthy delicacies on earth. All the beneficial substances in it are packed by nature in perfect harmony.
It appears on the table thanks to the titanic work of bees, who seem to specially collect it for humans. This natural product, with rare exceptions, contains almost the entire table of chemical elements. Many of them are simply irreplaceable for our body.
It's hard to say what honey can't cure. It exhibits these properties due to its rich chemical composition. It can improve the functioning of the digestive tract, cure female diseases, help resist infections and other adverse factors, strengthening the immune system.
Life hack No. 2. Planning is everything to us
This word, perhaps, should be written in capslock - PLANNING. I planned the menu for the next day in the evening. I started with breakfast, then added my two coffee breaks with sweets, then added lunch and dinner. Since I was already going beyond the allowed calories (alas, it will be difficult to effectively lose weight without counting calories), I began to cut back on sweets. Firstly, it worked psychologically: I limit myself, I’m great. Secondly, I still had sweets. But in smaller quantities.
Dried fruits
Dried fruits are the healthiest type of sweets. These are vitamins, fiber, antioxidants in concentrated form. Dried fruits contain a large number of essential microelements, biologically active substances and vitamins. Fructose contained in dried fruits, due to the peculiarities of its chemical structure, does not increase the level of insulin in the blood. Dried fruits contain calcium (strength of our nails and healthy hair), potassium (health of the nervous system and heart), iron (circulatory system). The fiber and pectin contained in these natural products normalize the functioning of our gastrointestinal tract. In addition, dried fruits help get rid of swelling, help remove excess water, and due to their high fiber content they have a laxative effect.
They also contain a number of minerals - calcium, magnesium, sodium, iron, and therefore are good for the heart.
In addition, dried fruits can easily satisfy your hunger, and as a snack they are much preferable to a high-calorie hot dog.
30 g per day of dried fruits - one type or a mixture of them - is both sweet and healthy.
Interesting!
Dried fruits contain half as many calories as sugar, however, dried fruits are very high in calories.
100 grams - 240-300 kcal. They have a lot of sugar: raisins, for example, have 8 times more than grapes. Therefore, it is better to eat no more than 50 grams of them per day (about 5 pieces of dried apricots or prunes). This amount is safe even for those losing weight. Dates contain 23 amino acids. This is almost 2 times more than in other fruits. 1100 mg of potassium is contained in 1 gram of dried apricots. This trace element is very important for the heart. The raisins are a little inferior. It contains 860 mg of potassium per 100 grams. 20-45% - this is how much dried fruits exceed fresh fruits in terms of the content of useful minerals and antioxidants. Carefully!
Excessive consumption of dried fruits is fraught with flatulence and diarrhea. Nutritionists advise that it is enough for an adult to eat 3-5 dried dried apricots or prunes.
"Cosmonaut Blend" . Many people are probably familiar with this recipe, but I’ll remind you. Take half a glass of dried apricots, prunes, walnuts, add half a lemon and half a tablespoon of honey. Grind nuts, dried fruits and lemon through a meat grinder, add honey. It is especially good to use in winter. Great for our immunity.
Sweets You can make delicious and healthy homemade sweets from dried fruits. Pass 100 grams of raisins, dried apricots, prunes and walnuts through a meat grinder. Form them into small candies. After rolling in cocoa powder, you can serve the delicacy with tea.
Life hack No. 3. Stash in your bag
If you spend a lot of time outside the house, and your snack or tea-coffee happens outside the house, always keep a sweet in your bag: chocolate, dried fruit candy, energy cereal bar. Just don’t carry a chocolate bar with you, but put 1-3 cubes in advance. If you follow the previous point, then you can think about this in advance: yeah, at 4 pm I will drink coffee while waiting for my daughter from class. I will have some candy with me. Then you won’t have to buy a piece of cake at a cafe. This strategy helped me eat sweets and lose weight.
You will need:
1.5 cups raspberries;
1/2 cup currants;
stale loaf;
sugar.
Cooking method:
Wash the berries and sprinkle with sugar.
Place pieces of white bread without crusts, about 0.5 cm thick, on the bottom of a deep form - plates or bowls. Lay out the sides of the form as well. Pour in the berry filling, level with a spoon, cover with slices of loaf on top and place a weight. Place in the refrigerator for 1-2 hours.
Turn the pan over, cut the charlotte and serve with milk.
Life hack No. 4. Limit on sweets
While losing weight, I refused cakes and pastries, sweets and other treats at a party, in a cafe with friends. I told everyone: “I EAT sweets, but only a little in the morning.” I strictly adhered to my plan. This is perhaps the most unpleasant point. But what can you do? Cakes happened later. When I got significantly closer to the target number on the scales, then I began to allow myself a piece of cake on the occasion of the holidays. But all this clearly fit into the planned menu, so that I could eat sweets and lose weight without losing control of the situation.
I eat sweets!
Firstly, that you can eat it - I already said, I even post photos of desserts on Instagram so that you don’t think that I’m a robot who eats buckwheat and boiled chicken breast every day. I eat sweets, but in moderation. In general, I eat a variety of foods and don’t feel at all like everything is forbidden to me - in general, welcome to my Instagram, my food constantly appears there.
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My joy after a morning workout is oatmeal cookies, which I recently baked in my video on #YouTube☺️ Ps I baked them in paper cupcake tins to treat the workers at a friend’s office. Everyone was happy with my diet cooking, and I was even more happy that they liked it. Have a nice day ✌️ #healthy eating #oatmeal cookies #tasty #cookingathome #eatclean #lifestyle #diet
A post shared by Tanya Rybakova (@tanya_rybakova) on Jul 10, 2014 at 1:29am PDT
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A post shared by Tanya Rybakova (@tanya_rybakova) on Jun 1, 2014 at 6:33am PDT
Secondly, let's figure out which sweet is better to choose and how to eat it correctly so that it does not affect our figure.
Fit it into your diet
The basis of your sweet diet should be natural products: fresh and dried fruits, honey, berries, you can make homemade jams and preserves with natural sweeteners using stevia. Also, marmalade, marshmallows, and marshmallows will be the most healthy of all the generally not very healthy sweets, since they have virtually no fat, unlike milk chocolate. In general, combinations of fast carbohydrates with fats are a very big burden on the body.
But what to do if you really want something sweet?
I would say the most important thing is not to eat it on an empty stomach, as this greatly raises the blood sugar level, and hunger does not go away. The sugar level rises sharply, and then drops just as quickly, and functional hypoglycemia occurs - you again want sweets, and your appetite increases. This is harmful to the pancreas. Those same snacks of sweet cookies and chocolates at work provoke the fact that in the evening you eat even more than normal.
Therefore, I would advise combining sweets with a light protein dish, for example, if you snack on cottage cheese, then to make it easier for you mentally, add something sweet here. Overall, this will reduce your overall glycemic load. If you don’t know what the glycemic index is, then you should definitely watch my video on this topic!
Cravings for sweets should decrease
In general, I want to note that if you start adhering to the rules that I share with you in my videos, then this craving for sweets will become much less.
Proper balanced diet, intake of complex carbohydrates, protein and fat levels. All this affects not only your figure and well-being, but also your taste preferences; in the future you will not be able to eat so much sweets - you may even find the taste of a once beloved sweet product unpleasant.
Previously, for example, I could eat a whole chocolate bar, but now two slices are enough for me. If this happened to you, then write to me about it in the comments, I will be interested to hear your story.
Make your own dessert
Also, preparing healthy desserts will come in handy. After all, when you eat right, you don’t forbid yourself anything - you simply replace some dishes with others.
Over time, fruits and berries will seem much sweeter than they do now. Yes, fruits contain fruit sugar, but their caloric content and lack of fat puts them in a more advantageous position than chocolate bars.
For example, prepare oatmeal cookies according to my video recipe.
https://youtu.be/nyXJ86VsQ1M
In general, I cannot tell you that you can eat sweets in large quantities and continue to look great, one way or another it affects the functioning of our body, and accordingly, our appearance. You can eat little, but with chocolates and walk around with cellulite, while trying to lose weight at the same time, or you can eat wisely and not fall into hysterics at the sight of sweets, because you don’t forbid yourself them, but allow them periodically, controlling portions, using my advice. All this will allow you to work on yourself and live in peace!
By the way, with the help of my training project “Lose Weight in 12 Weeks” you can learn to choose only the right foods without harming your figure.
Are there any healthy sweets and which ones can you eat?
Healthy sweets are those that contain vitamins and useful minerals. And they don’t just supply the body with sugar, calories, fat (even worse, trans fats).
Healthy sweets include:
- ice cream is allowed on a diet;
- creams;
- jellies and mousses;
- agar-based marshmallows;
- honey;
- marshmallow;
- fruit puree;
- marmalade;
- yogurt.
The list goes on. It cannot be said that healthy sweets do not contain sugar. It is present, but in small quantities, and the taste is provided by fructose. There are desserts that add protein in the form of eggs or cottage cheese.
Interesting! You can diversify desserts using cooking methods and special additives. If you use agar, you can come up with a lot of interesting desserts based on it.
Can sweets be healthy?
Calories enter our body with proteins, carbohydrates and fats, that is, with elements that are necessary for the full functioning of the body. It's no secret that too many calories can lead to fat deposits. Conclusion: you shouldn’t eat a lot at once. This also applies to sweet foods. They need to be enjoyed, and not overeated or used as a complete meal. Otherwise, you risk a damaged waist and excess weight. To prevent this, follow these tips:
- sweets are dessert; it is consumed after the main course and eaten in small portions, slowly;
- sweets are beneficial only in the first half of the day (this also applies to sweet fruits).
Chocolate
Chocolate is also on the list of healthy sweets. But only dark chocolate. Since dark chocolate is bitter, it can, of course, be called sweetness conditionally. But the very name “chocolate” already gives the brain the premise that it will be delicious.
And besides, it’s useful - it helps regulate blood pressure during hypotension, strengthens the heart and blood vessels, helps cope with stress and leaves no chance of seasonal depression. An excellent remedy for vascular tone. These are not just words, everything is proven by scientific research. The main thing is that it contains at least 75% cocoa. Dark bitter chocolate energizes us, enhances concentration and at the same time relieves stress. You can eat up to 30 g of chocolate per day - 1/4 of a standard bar. This amount is good for physical activity. And the optimal daily dose is 10-15 g - these chocolate grams, by the way, are even included in diets to normalize weight.
Interesting! 10 grams of chocolate per day lowers blood pressure. 30 grams is the daily requirement of iron, calcium, potassium, sodium, vitamins A, B, C, D and E. 25 grams of chocolate 3 times a month adds almost a year to life.
Carefully! Paradoxical as it may seem, daily consumption of chocolate can lead to prolonged blues. The body quickly gets used to the hormone of pleasure, so after a month a piece of chocolate will give only a brief moment of happiness, which can be replaced by blues.
Chocolate energy drink. Take: Half a glass of hot milk, half a teaspoon of cinnamon (can be replaced with ginger), lemon zest, 50 grams of bitter dark chocolate, 1 tsp. chopped almonds. Cooking: mix everything in a blender. This drink will give you strength, vigor, satisfy your hunger and help you concentrate.
Chocolate mass Grind the nuts (roasted cashews are the most delicious). Add some water, poppy seeds and melted dark chocolate. Squeeze lemon juice into the mixture, stir, and place in the refrigerator for a while.
Pastila and marshmallows
These are the lowest calorie treats among healthy sweets. They contain pectin - a natural soluble fiber that cleanses blood vessels well, reduces the level of “bad” cholesterol, and removes heavy metals and other toxins. In addition, pectin is very beneficial for the stomach - it restores its mucous membrane.
Agar-agar, which is obtained from brown and red algae, is often used as a gelling component. This is also fiber. Nutritionists recommend agar-agar for weight loss, because it swells in the stomach, providing a feeling of fullness.
In addition, marshmallows and marshmallows reduce irritation of the gastric mucosa, so they will be useful for diseases of the gastrointestinal tract, in particular gastritis.
You can eat up to 30 g of marshmallows or marshmallows (whichever you prefer) up to 30 g per day.
Interesting! It is best to buy real traditional Slavic pastila. It is prepared from whipped apple puree and the pulp of lingonberries, raspberries, and currants. It is baked in a Russian oven. Several thin layers of this marshmallow are wrapped into sweet rolls. 0 grams of fat contains marshmallows, marshmallows and marmalade. There are 70 calories in 1 marshmallow. The most optimal time for drinking tea is 16-18 hours - during these hours the blood glucose level usually drops.
Carefully! Despite the fact that the recipe for regular marshmallows and marshmallows includes applesauce and sometimes cranberries, there are practically no vitamins in these delicacies.
Natural homemade marshmallow Take : 1 kg of sweet apples, 3 tbsp cranberry juice. Cooking: Peel the apples and cut into slices. Pour the juice into a thick-bottomed saucepan, add the apples and cook, covered, until soft over low heat for 10-15 minutes. Then mash the apples and place without a lid on low heat so that the moisture evaporates. Line a baking sheet with parchment, place the boiled mixture on it in a thin layer and smooth it out. Dry in a slightly open oven for 3 - 4 hours at a temperature of 100 degrees C. The pastille is ready when it remains slightly damp to the touch, but does not stain your hands. Cut the finished marshmallow board into strips, roll into rolls and store in glass jars. If the mass inside the layer is damp or smeared, then the strips need to be dried.
