8 tips for you to stop eating sweets or reduce consumption a lot what is the importance of this video because you should pay attention to doing all the tips because if you avoid or reduce the consumption of simple carbohydrate sweets you will have a series of metabolic benefits like an improvement in blood sugar better control of diabetes from fat in the liver a reduction in triglycerides there are several benefits and several diseases that you get only by reducing the control of sweets you can improve so pay close attention because in the end for the most engaged I I'll tell you another tip in addition to these eight that I do and that help me a lot. Let's make a goal of 10,000 likes, not 9,000 likes, as there are eight tips plus a bonus tip, so 1000 likes for each tip and what is the first tip number one withdraw gradually little by little if you try from one hour to another to make a sudden change it will not work this is already proven your success rate is much higher if you reduce a little each week for example for example classic here do coffee if you use coffee with sugar then in the first week you will remove 25% from a quarter that you use for example in the second you will put half in the other 25% so it will take four weeks to remove sugar from the coffee just so you have an idea time for your body to adapt, otherwise you won't be able to make a very drastic change in your diet, as much as it seems like an easy thing, just remove the sugar. example I used to put two spoons of sugar in my coffee now I can't drink any kind of sweetened drink anymore if you serve me coffee with a little sugar I don't drink it anymore because I can't anymore this happens to many people and you put sugar in coffee or do you drink bitter coffee like I write here in the comments or if you put sweetener Is sweetener good or bad I will talk in this video too number 2 add fiber like chia linseed because it increases your satiety if you are more satisfied more When you're satiated, you'll eat less, you'll be able to have more control over the things you're going to eat, you'll also be able to say no more easily to sweets, for example, and the second great benefit of fiber is that it lowers the glycemic index of foods.
that food will increase your blood sugar if it increases a lot of blood sugar it's glycemia you'll have to make an insulin spike to compensate for that and from a metabolic point of view it's not interesting so add fiber and who has diverticulum can use it you always say a lot about this, yes it is a big myth that those with diverticula cannot use fiber, on the contrary, in addition to reducing the risk of bowel cancer, it can also reduce the chance of you having a diverticulitis crisis. having this fear this is something we believe for many decades but it has already been proven that no you will have to make a restriction only if you are a woman at the time with diverticulitis Like the crisis there yes you will have to make a special diet otherwise just for having a diverticulum is not a contraindication and you also talk about the vein and then is it good or bad for those who want to reduce the amount of sugar and when I say sugar I also mean simple carbohydrates ok like potatoes like flour as pasta so for those who are caring and want to reduce the amount of sugar oats is not interesting the vein has several metabolic benefits such as lowering cholesterol but for that side of blood sugar of glycemia of triglycerides for example the consumption of oats is not interesting it's better if you choose to add fiber to your diet number 3 and this tip here I can't understand why most people don't do it which is very simple and very easy for you to do it costs nothing which is water intake if you are hydrated your body works better many times when you are dehydrated your brain confuses the stimulus of thirst with hunger you end up eating more so what would be an adequate intake of water at least 30 ml per kilo of weight, for example, a person who weighs 70 kilos will have to drink an average of 2 liters and 100 ml of water divided four-five times, which is very simple and easy to do and can really help you. easy you want to start with this one so it's the easiest tip and it doesn't cost anything number 4 not having sweets at home this tip here It may seem simple but also at the time of execution it's difficult because you have to plan it goes in the fridge goes in the pantry I have some sugar there so try to remove it because many times you will be in that moment of weakness you will be there in temptation Oh I'll just take it today tomorrow I'll start So it will prevent you from being able to reach your goals is that you avoid it because if you don't have it in the pantry, for example if you have to go out to buy it a lot of times it's going to be late you'll often get it Oh no, wait a minute, I'm aiming to stop eating sweets So it's worth checking your house and also It's very important here to have the support of the family of the people who live together Look, I 'm trying to reduce the consumption of sweets.
You can collaborate at least at this moment . trying you Trying hard, especially at the beginning, which is more difficult And then the people there are making churros, they keep making strawberry cake, dulce de leche, it's no use, it won't work, the chance of you not being able to say no is very high, so avoid having sweets at home number 5 If you really can't, for example, drink coffee without sugar if you've tried it if you've made this gradual reduction if you can't adapt using natural sweeteners It's an alternative like stevia xylitol or tritol because natural sweeteners don't have no studies linking or trying to link it to an increased risk of cancer So, you don't have to be afraid to consume stevia If you really need it or are very keen, there are some videos circulating saying that because it is sweet if you use the natural sweetener for example just because of that It could generate an insulin spike or increase blood sugar insulin would increase in the body that's totally a lie okay no study has proven that what increases blood sugar causes the insulin spike is precisely the intake of sweets and it doesn't give a sweet sensation in the mouth Alright then, you don't have to be afraid number 6 when you go to serve yourself take the protein first you will serve yourself you will eat the protein and then you will supplement it also works because it will prevent you from taking more things than that you can eat that you take several spoons of rice or pasta for example you will be able to avoid the consumption of carbohydrates because if you leave it to eat later you will already be a little satisfied you will have already eaten the protein which happens a lot I know it's been your case because everyone else has done this you're going to serve you're hungry you end up serving too much and when you're eating you realize I shouldn't have served myself so much and what happens you end up eating now I don't I'm going to put it away I'm not going to waste food there's no way to put this good food out here and then you end up eating more than you should So that way you can avoid this happening number 7 getting to know the foods for example tapioca I think that the food that has a lot or little sugar food that has a lot so you should avoid it you are trying to reduce simple carbohydrates cereal bar those biscuits that even on the label it says are healthy You think there is too much what there is little is also a food that has a high concentration of sugars So you need to know the foods in an easy way, extremely easy is by looking at the label if it has carbohydrates sugars a high concentration a greater load of sugar for example this food you will avoid if you want me to make a video only with the foods that look like healthy but not healthy write in the comments that I prepare and it's easier for you to learn too and tip number 8 avoid rewards many people put it as Rewards that's how I deserve it there I'm going to eat this cake Because I deserve it I'm going to do it put sugar Because I deserve what happens, you end up linking deserving with sugar for example So you have to avoid putting sugar as a prize, don't do it anymore, don't put it as a reward, you'll see that it's also a way to reduce sugar consumption and I said I would Give a bonus tip with this tip that I do, I put a pinch of cinnamon, for example in the Café, the espresso coffee, I put a pinch I'm not talking about cinnamon in capsules or you put a very large amount of cinnamon thinking that this will do just that it's going to make a difference isn't that it's that Pitadinha like that, a little bit already manages to make me limit the consumption of sweets with simple carbohydrates a lot and some situations like during pregnancy Then yes, you should avoid using cinnamon but in small doses as is the case What I'm talking about here, there is no study linking cinnamon consumption with changes in clotting or damage to the liver . so a little common sense in the consumption of cinnamon and also avoid capsule supplements and you don't even know what's inside What grade do you give this video from 0 to 10 if it's 10 I make more videos like this which city you talk about which part of the world you are watching I am from Porto Alegre write here about this city that I always like to read about since I talked about reducing the consumption of sweets there is a video where I give 12 tips to better control blood sugar to have the best control of diabetes that is essential that you also watch if you have already seen this video or if you do not have diabetes you want to know about fat in the liver in this video here I also talk about it the best and worst foods for those with fatty liver I'm sure you'll like it and it will help you, a hug!
