Sugar substitutes for weight loss and diet – beneficial natural sweeteners for the body

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Scientists have proved the harmful effects of white sugar (refined) on the human body, but we are so used to pampering ourselves with store sweets! During a strict diet, the question often arises of how to replace sugar during weight loss, which sweet substitute products of natural or artificial origin can solve. By eliminating only granulated sugar from the diet, you can get rid of a few extra pounds of fat.

How to replace sugar with proper nutrition

For good health, maintaining good health and attractive physical shape, you need to adhere to a balanced diet. You can replace sugar with proper nutrition with the following products:

  • berries;
  • fruit
  • dried fruits;
  • honey.

Honey in a jar and in honeycombs

All these products contain a large amount of natural sugar – fructose. Excess of any sugar leads to fat deposits, deterioration of the cardiovascular system, the formation of caries. To fill the deficit, a person will have enough 2-3 medium-sized fruits per day or a small handful of dried fruits, berries, and honey – 2 teaspoons. The body can do without these products, because any food is broken down to glucose (a type of sugar), but the pathological craving for sweets imposed in childhood forces us to consume sweets.

How to replace sugar in baking

Diet does not involve starvation and a complete rejection of sweets. Useful sweets can be prepared on the basis of cottage cheese, wholemeal flour, with the addition of dried fruits. You can replace sugar in baking with sugar substitutes of various origins:

  • Vanilla sugar is replaced by vanilla extract, essence or powder.
  • Brown sugar is less harmful, so a small amount can be added to baking, a little powdered sugar will also not harm the figure.
  • Contraindication: these products are prohibited for people with diabetes and losing weight on a strict diet..

What to drink tea with weight loss

One of the most harmful meals is the so-called snack, consisting of tea or coffee and cookies, sweets … For one such sitting, you can consume up to 600 kcal, and this is a third of the total calorie content per day. To get started, develop the habit of drinking tea or coffee without sweets. What can replace sugar when losing weight in drinks? Slimming tea and other hot drinks can be sweetened with sweeteners such as fructose, stevia, saccharin, etc..

Stevia Natural Sweetener

Diet sweetener

Sugar substitute is an effective way to lose weight and bring your body into shape, not excluding sweets from the diet. Sugar stimulates the production of dopamine and serotonin – the so-called hormones of happiness. But a person feels the rise only the first 15-20 minutes, after which there comes a breakdown and apathy, since the body needs a lot of energy to lower the level of glucose in the blood.

Sweeteners are low-calorie dietary supplements. Their calorific value is so small that it can not be taken into account when calculating KBZhU. They are slowly absorbed, preventing a sharp jump in insulin, unlike store sweets. There are natural sweeteners for weight loss and chemical origin. Natural ones include fructose, stevia, xylitol, sorbitol, and artificial ones include cyclamate, aspartame, saccharin, acesulfame potassium, sucralose. Interesting Facts:

  • Some manufacturers combine two or more types of substitutes (natural or chemical) in a certain ratio. Release form: tablets, powder, syrup.
  • Substitutes are hundreds of times weaker than regular refined products. One tablet is equal to 1 tsp. granulated sugar.
  • Standard packaging with a dispenser weighing 72 g (1200 tablets) – 5.28 kg of refined.
  • Natural sweeteners are much more expensive, but their nutritionists recommend using to adjust weight. You can buy a sugar substitute for weight loss in a pharmacy, the diabetes department of the supermarket, online.

Fructose Slimming

People suffering from diabetes can use fructose diabetic sweets, but their number must also be strictly limited. The daily norm of such sweets should not exceed 40 g. Fructose is often used instead of sugar for weight loss. Release form – powder, sachet and solution. Fructose can be added to drinks and sweet foods..

Fructose in a jar and in bags

Can sugar be replaced with honey

If there is a choice, honey or sugar when losing weight, then definitely – honey. This product contains many nutrients that have a beneficial effect on the human body. You should not add honey to baking and heat it, because at high temperature the nutrients are destroyed. Consume up to 2 tsp. honey per day or add to soft drinks, water, breed in warm tea.

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