1. Satisfy the craving for sweets
Do you often get cravings for sweets? Then cinnamon can help. For example, add half a teaspoon to your natural yoghurt. The spice contains phytochemicals (polyphenols) that have a similar effect to insulin and thus stabilize blood sugar. They are also found in cloves, cardamom or unsweetened, raw cocoa (e.g. “Cusco Chuncho 100%” from Original Beans, 70 g approx. 5.50 euros).
Especially in hectic situations, we quickly reach for sweets. Because: “The more stressful it gets, the more susceptible we become to the feel-good mechanisms that sugar triggers in us,” explains Dr. Riedl. Use mindfulness exercises to counteract this: close your eyes, breathe in deeply and breathe out again. Count all the noises around you for about three minutes. This is how you ensure deceleration.
Quitting sugar alone is often more difficult. Maybe your partner also wants to reduce sugar in everyday life? Or you can ask a good friend if she would like to take part. If you get weak, you can motivate each other – and of course celebrate successes together. Online courses, e.g. B.
Cook for yourself as often as possible and eat your fill for the three main meals. Plant high-fiber vegetables (400 grams daily) and rely on protein from soy, lentils, quark, nuts, organic meat or organic eggs. Protein keeps blood sugar levels stable and prevents cravings. About 1 gram per kilogram of body weight daily is ideal.
Ask the restaurant which dishes contain sugar. So you can decide for yourself what you want to eat – and what not. It is best to always order sauces or dressings, which often contain (a lot of) sugar, separately. So you can dose the amount yourself. Another way to save on sugar: refine the salad with oil and vinegar instead of yoghurt or French dressing.
