Early darkness alongside the cold of winter are a winning combination for zero motivation and over-appetite. In the winter it is harder for us to set ourselves up for fitness training, five in the afternoon feels to us like nine in the evening and it seems that the only thing that can really comfort us now is a hot pizza from the oven or a souffle straight from the microwave. So if you too are wondering what the next sweet thing you will take next to your coffee while you are reading this article, here are some important things to know about the craving for sweet.
“The desire or love for the sweet taste is innate and survivable,” says Alina Segal, a clinical dietitian, expert in eating disorders, national health services. An ancient mechanism before the age of diets, so we all love sweet. ”
Why are some people craving sweets more strongly than others?
“The love of sweet is a result of the pleasure we derive from eating sweets. The higher the pleasure the more we will observe and want to repeat it again. The pleasure is at the center of the brain that gives us REWARD. “Everyone has a different level of reward and therefore, there are those who will really enjoy and look for eating sweets and those who are much less.”
In what situations do we have an increased urge to eat sweet?
In situations of hunger and fatigue
When the body “requires immediate energy and therefore there will be an urge that is, we will feel that something sweet is urgently needed.
In a simple high carb diet
A condition of high secretion of insulin (the hormone that puts sugar in the cell) is created. This is a kind of vicious circle: the more you eat, the more you want. Some will define it as an addiction but it can be defined as a habit.
Eating less after a workout
A drop in sugar values and again the body demands to quickly return to normal and therefore experience an urge to sweeten.
Eating a big meal
Precisely because of eating in large quantities at once which causes the secretion of high level insulin, again the insulin asks for sugar.
Hormonal changes before menstruation
During this period of the month there is a decrease in serotonin – the same neurotransmitter that in the presence of a molecule of sugar, its level rises and there is temporary relief.
Stress and depression
Here, too, there is a violation of the serotonin balance and eating sweets gives momentary relief. ”
For those who want to control the dose of sweetness in their menu, Alina Segal offers a number of rules of thumb:
Adherence to regular eating
Do not skip and do not skimp on 3 satisfying and nutritious meals with an appropriate amount of protein and dietary fiber. The more we become seventy the more we will control the eating of sweets.
Proper sleep hygiene
Sleep contributes greatly to our health, our heart condition and also obesity: In a study conducted at the University of Pennsylvania School of Medicine and conducted in a sleep lab, 46 adults were tested. Healthy, between the ages of 21 and 50. One group of subjects was given a few hours of sleep, and after such a night the participants were given the opportunity to do regular activities and eat as much as they wanted. Brain scans performed on the subjects found that the brain changes as a result of lack of sleep, which allows researchers to predict exactly how much fat each subject will consume due to lack of sleep. The results of the study showed that in the group that did not get enough sleep, the participants consumed 950 calories more than usual, mostly from fat and carbohydrates. “The main finding in the study is that one night without enough sleep is enough to change the decision-making process in the brain.” Explains Henry Rao, director of research. Be that as it may, ensure a quality sleep of about 7-8 hours: do not fall asleep too late, avoid eating near bedtime and keep screens away as much as possible.
Eating right after a workout
Be sure to eat after exercise a meal with protein and carbohydrates to help the body recover such as: yogurt with fruit or bread with cheese.
Eating to the point of satiety
There is a difference between “seventy” and “full” not to mention “blown up”. Uncomfortable fullness because then even the insulin will not rise to a high level.
Maintain regular exercise
This activity greatly regulates the urge and eating out of control, and that is without talking about the other virtues that it has.
And bet on prevention
Along with a host of guidelines, many people tend to avoid and thus the body reaches a state of deprivation. This is a negative situation that activates in most of us the mechanism of discrimination and compensation and it is exactly the opposite place we would like to be.
Practice Rejecting Satisfaction
Try to develop the “pause muscle”: sometimes when you push impulses they just disappear. The best way is to drink two glasses of water, just before the momentary satisfaction. This may give you the quick answer.
Not for starvation
And whatever it is and most importantly: do not put yourself on starvation diet regimes in any way.