Weight control always implies dietary restrictions. The first thing those losing weight try to give up is sweets. However, glucose must be present in the diet as it is necessary for brain function. To ensure that consuming sweets does not threaten excess weight, it is important to choose desserts with particular care. But which ones won’t harm your figure?
Expert - Anna Brazhnikova, dietitian
"The brain needs glucose, which is formed from complex carbohydrates, fruits, vegetables, and proteins," says the dietitian.
So it is quite possible to completely give up added sugar and sweets if that makes it easier for you. Sweets are not an essential source of glucose, but for many, they are important products in the diet as they can bring pleasure.
"If you want to lose weight but don’t want to give up sweets, you shouldn’t completely exclude desserts from your diet; however, their quantity should be strictly measured," the expert explains. "It’s better to consume sweets in the first half of the day. When choosing products in the store, you should pay attention to their calorie content. For those losing weight, sweets containing no more than 150 kcal per 100 g are suitable."
You can! Sweets allowed for weight loss
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Dark chocolate is one of the most popular treats even on a strict diet. It contains magnesium, iron, zinc, and flavonoids, which can support cognitive functions and act as antioxidants. It is recommended to eat 10-15 g (1-2 squares).
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Harmless sweets for those losing weight are marmalade and jelly. It’s better to choose products based on natural fruit juice without flavorings and thickeners. Such a treat will not only be tasty but also healthy: marmalade contains vitamins C, A, E, and B group. The fruit-based product is rich in trace elements such as potassium, magnesium, iron, selenium, and phosphorus.
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Another allowed dessert during a diet is marshmallow. Its advantage is the complete absence of fats: it consists of fruit puree, a small amount of sugar, and proteins. It is important to note that marshmallow can be high in calories, so it’s essential to check the composition and control the portion size.
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Fruit leather made from unsweetened apple puree is a real find for people watching their weight. Its calorie content ranges from 50-60 kcal, allowing for variety in dietary nutrition.
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Instead of classic ice cream, you can indulge in sorbet. The average calorie content of a dessert made from frozen berries and fruits is 70 kcal.
You can also occasionally allow yourself dried fruits or a teaspoon of honey if you have no allergic reactions to it.
A complete refusal of sweets negatively affects a person's emotional state. This is explained by the fact that they stimulate the production of serotonin, the dietitian explains. So, if you can’t imagine life without sweets, just choose desserts wisely.
