This article is a translation of the following Japanese article:
Original: 甘いものがやめられないのはなぜ？体と心から考える本当の理由
“I want dessert even after eating”
“When I’m tired, I really want to eat something sweet”
“The more I try to resist it, the more I can’t get it out of my head”
Many people worry about their inability to stop eating sweets, thinking that
“I have a weak will”
“I can’t control my appetite.”
However, it is known that a strong desire for sweets is deeply related to the structure of the body and brain.
Author: “Sweet cravings are more often a sign from your body than a habit.”
It’s a natural reaction to want something sweet
The human brain recognizes sweetness as an energy source.
This is a mechanism similar to a survival instinct, and is by no means abnormal.
In particular,
- When you are tired
- When you have been hungry for a long time
- When you are under stress
The reason why you want something sweet is also because your body feels like it wants to recover quickly.
Why can’t I stop eating sweets? Main cause
① Sudden drop in blood sugar level
One of the biggest reasons why we crave sweets is lower blood sugar levels.
When blood sugar levels drop, the body
decides that it needs instant energy, and begins to crave carbohydrates.
In particular,
- Skip breakfast
- Eating less
- Eating a diet high in carbohydrates
If this lifestyle continues, blood sugar levels tend to become disordered,
→ Craving for sweets
→ Eating
→ Blood sugar levels spike
→ Then they drop again
cycle.
Author: “This is not a weakness of will, but rather a ‘safety device’ for the body.”
② Protein/nutrient deficiency
Nutritional deficiencies may be behind the craving for sweets.
What is especially easy to run out of is
- Protein
- Iron
- Magnesium
- B vitamins
These are
- Energy metabolism
- Nervous stability
- Fatigue recovery
.
If you are lacking, you will be left with a feeling of “something missing” and “unfulfilled,” and you will be in a state of trying to compensate with easy sugar.
③ Effects of lack of sleep on the brain
Lack of sleep is strongly related to cravings for sweets.
If you don’t get enough sleep,
- Increase in hormones that increase appetite
- Decrease in judgment and restraint
It is known that.
As a result,
- Sweet things
- High calorie foods
.
Author: “I’m sure many of you have experienced that the more you’re sleep-deprived, the more you’re drawn to sweets.”
④ Stress and “reward thinking”
When you feel strong stress, your brain seeks relief and pleasure.
When you eat sweets,
- Temporarily calms down
- Feeling happy
This makes it easier for it to become established as a “reward.”
If this continues,
Tired → Sweets
Stress → Sweets
is created unconsciously.
Why the more you resist sweet things, the more you want them
When you strongly restrict yourself by saying, “No sweets from today onwards,” your brain recognizes it as stress.
Then,
- I think of extra sweet things
- Eating too much due to reaction
It is easy to get into a situation like this.
Author: “If you treat sweets as your enemy, you will become more conscious of them.”
Thoughts on how to deal well with sweets
① First, prepare your meals
The shortest way to suppress your sweet tooth cravings is to Stabilize your regular diet.
- Standard food (rice/bread)
- Protein (eggs, meat, fish, soy)
- Vegetables and seaweed
in a well-balanced manner, blood sugar levels become more stable.
② “Do not completely ban” sweets
Just thinking that it’s okay to eat can sometimes calm your cravings.
- Determine the time
- Determine the amount
- Taste slowly
tend to last longer.
Author: “How you eat” is more important than “What you shouldn’t eat.””
③ Change the quality of sweetness
When you really want something sweet,
- exbout
- Yogurt
- High cocoa chocolate
- Sweet potato
.
Be careful in these cases
- If I don’t eat sweets, I won’t feel well
- Strong regret and self-hatred continue after eating
- Eating behavior itself causes great stress
In such cases, do not push yourself too hard and consider consulting a medical institution or specialist.
Summary | Desire for sweets is a message from your body
I can’t stop eating sweets because
✔ I have a weak will
✔ I don’t have self-control
Not.
In many cases,
- Disturbances in blood sugar levels
- Insufficient nutrition
- Lack of sleep
- Stress
It is influenced by the state of body and mind.
The important thing is
Don’t hold back too much
Learn what your body is telling you
Adjust it little by little
Author: “Sweet cravings are a sign from your body that you want help.
If you manage it, the way you interact with it will naturally change.”
