The recommended daily dose of free sugar for an adult is 30 grams or three teaspoons. I'm afraid we all exceed it regularly - and that can be bad for our health.

But sugar is not in vain called an endogenous opioid: it's not much easier to give it up than bad habits. Fortunately, there are 10 simple ways to help you overcome cravings for sweets - really easy and almost imperceptible.

Drink apple cider vinegar.

The study, published in the Journal of Functional Foods, confirmed that the daily intake of apple cider vinegar solution in the morning reduces blood sugar in healthy adults who are at risk of developing type 2 diabetes. It's enough to dilute two tablespoons of apple cider vinegar in a liter of water - and drink her during the day. This will reduce cravings for sweets and help normalize blood glucose levels.

Eat regularly.

This may seem like an obvious assumption, but regular eating with predictable gaps is a very effective way to keep blood glucose levels at a constant level. And this, in turn, will save you from the desire to have a snack.

Eat breakfast with fruit.

Every day we need five servings of fruits and vegetables to maintain the health of the intestines and other organs. But it is important not only what we eat, but also the time of eating. So, fruits eaten in the middle of the day or closer to the evening can cause increased cravings for sweets. But a fruit plate on an empty stomach will fill the need for glucose and sweet for the day will be wanted less.

Take care of healthy snacks.

One of the most common reasons that we snack during the day with sweets or biscuits is that we simply do not have on hand more useful products. Take care in advance, buy nuts, cereal bars, whole-grain snacks - and snack correctly!.

Add lemon juice to the ration.

Dr. David Williams, a medical researcher and biochemist, says that consuming a couple of tablespoons of lemon juice a day can reduce blood sugar levels by as much as 8-12 percent. This was confirmed by experiments and studies conducted by a scientist. You absolutely do not need to drink juice - just add it to salads or drink, diluting with water.

Eat more protein and healthy fats.

The use of a healthy dose of protein, such as red meat, organic chicken and fish, in addition to useful fats (for example, avocado and coconut oil) can help reduce cravings for sweets. Thus, a study whose results were published in the Journal of Nutrition Journal demonstrated that those volunteers who ate protein foods for breakfast did not like the sweet.

Take Magnesium.

Or eat foods that contain high levels of almonds, black beans, cashews and spinach. This element helps to control the level of glucose in the body, and therefore helps to reduce cravings for sweets.

Include in your diet more fiber.

Vegetable fibers are very useful for healthy digestion. If you want to protect your intestines, be sure to eat foods rich in fiber. However, they have one more advantage: dietary fiber helps us to feel full as long as possible after eating - which means that we do not have to bite sweet and harmful foods.

Relax.

The craving for sweets is often caused by stress: sometimes sweet food can be the only source of endorphins available to us here and now. Therefore, it is important to learn to control the level of stress and be able to relax. Hiking, meditation, swimming, yoga - all this will not only benefit your nervous system and figure, but also help reduce cravings for sweets.

Eat a healthy afternoon snack.

If you work full-time, you probably noticed that in the middle of the day you have an energy "failure". To cope with it, we often resort to sweets - and completely in vain. It is much more effective (and healthier) to have a snack with something high in protein: for example, nuts or cottage cheese (only without sweeteners). You yourself are surprised how much energy you have!.

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