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Can you indulge in your favorite sweets and stay healthy

Can you indulge in your favorite sweets and stay healthy Illustrative photo (

Many people dread the thought of life without their favorite treats. But in reality, it's not necessary to give them up forever to lead a healthy lifestyle, according to the Ministry of Health of Ukraine.

However, sweets can be incorporated into a balanced diet if consumed infrequently and in moderation.

Experts note that sweets provide immediate pleasure, but excessive consumption can lead to obesity and diabetes. Overindulging in sweets negatively affects insulin levels, disrupts metabolism, and strains the body. Dessert may be pleasant to the taste, but there is a price to pay for it.

Meanwhile, there are simple rules that can help you enjoy treats without harming yourself.

Avoid strict restrictions

Harsh diets based on complete avoidance of favorite treats often lead to breakdowns and overeating. This not only damages your figure but also has a negative impact on your psychological well-being.

Remember: it takes a week to lose one kilogram, but you can regain it in one day if you can't resist and indulge in something forbidden.

Instead of completely eliminating sweets from your diet, try a sensible approach - allow yourself your favorite treats, but in moderate amounts. A small piece of quality dark chocolate with berries or fruits will not only satisfy your sweet cravings but also benefit your body.

Apply balanced approaches

One popular method is to allow yourself "forbidden" sweets once a week. However, it's important not to turn this into uncontrolled consumption. Decide in advance how much and when you can allow yourself.

If you crave sweets every day, opt for low-calorie products - up to 100 calories per serving. This will be a more balanced choice. Also, instead of plain sugar, look for treats with healthy additives, such as nuts (which are a source of beneficial fats).

Consuming sweets in moderate amounts and with sensible frequency will allow you to enjoy your favorite treats without harming your figure or feeling guilty.

Maintain a balance of healthy eating

It's important to understand that healthy eating is not a short-term diet but a lifestyle. By creating your own eating model and sticking to it consistently, you can not only improve your well-being but also change your eating habits for good.

Here are a few tips to help you consume desserts moderately and without harming your figure:

  1. Reduce portion size. Use a smaller plate to visually reduce the amount of food. Leave two-thirds or half of the portion on the plate if you feel it's too large.

  2. Consume more plant-based foods. Foods rich in fiber take longer to digest, provide a feeling of fullness, and help control blood sugar levels.

  3. Eat slowly and mindfully. Take your time, chew your food thoroughly, and savor each bite. This will help you eat less because the signal of satiety takes time to reach the brain.

  4. Add physical activity to your life. Regular exercise not only helps burn calories but also improves overall well-being and mood.

  5. Remember that 10,000 steps a day is the recommended level of physical activity for adults.

Also, according to WHO recommendations, an average adult should consume no more than 50 grams of added sugar per day, and ideally less than 25 grams per day. Children under three years old are better off not consuming added sugar at all, and after three years old, they should not exceed 25 grams per day.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.