How to eat sweets without guilt and without breaking your diet? Today I give you 5 easy tips to be able to manage the problem of sweets without too many sacrifices, but learning some good rules that will prevent you from exceeding and therefore accumulating extra calories. And this time I’m talking about replacing what we love with light alternatives!
HOW TO EAT SWEETS WITHOUT A SENSE OF GUILT
1) Do not compensate with light meals or fasting: this is a very important rule that I want to put first. If you want to eat a dessert, do it, but don’t force yourself to eat less for dinner or lunch to insert a whim. Knowing how to compensate for meals allows us on the one hand to eat a dessert without exceeding the caloric requirement, but it is true that out of ten people, less than half will be able to do so, and the other will feel guilty.
The sense of guilt then leads to eating more, feeling bad and thinking that now that day is ruined. This inexorably leads to binge eating, thus worsening the situation.
It also reinforces the idea that dessert is a sin of gluttony , therefore a sin, something to be remedied. Like mistakes. This attitude risks ruining your relationship with food and makes you feel unmanageable.
2) Better less than ever: choose something that is easily portionable and perhaps purchased individually, for example a small bar, a croissant for breakfast, a slice of cake bought at the bar or in a pastry shop, a crepe. Rather than keeping jars of Nutella, packs of ice cream, packs of biscuits or snacks at home.
If we always have these whims under our eyes, it is difficult to moderate. It is also useless to completely eliminate these foods from the diet. It reinforces the idea of a forbidden one that is harmful for a healthy varied diet and above all in line with your needs.
3) Turn your desire for sweet into a cuddle: this means taking time, enjoying our dessert one piece at a time, enjoying it slowly and not distracted by TV, PC, the rest of the world. So sit down, make yourself comfortable, look at what you have in your hands and eat it crumb by crumb trying to savor it, chewing for a long time.
4) Anticipate your sweet treat with a protein and lean food: for example a jar of skimmed Greek yogurt or a glass of skim or soy milk. This stimulates the insulin before introducing the dessert, which will do less harm.
Or plan an after dinner, for example with a slice of cheesecake, but eat some meat or fish with vegetables and a little seasoning first. This is different from point one! We incorporate the dessert into a meal by balancing it with proteins instead of eating it as a snack and then “punishing ourselves” with a salad at dinner.
5) Plan your cuddle based on its caloric intake: if we are talking about a biscuit or a piece of dark chocolate, we can also eat a sweet every day. If we’re talking about a croissant or a slice of cake, maybe let’s plan two a week.