Lose weight without giving up sweets: the endocrine list 8 tricks

Deprivation is an old (and outdated!) trick many people use when it comes to losing weight. However, it is important to talk more and more about the possibilities of lose weight without cutting out sweets and other foods that are not considered healthy.

“Extreme restrictions can lead to episodes of binge eating and ultimately abandonment of the diet,” says Thais Mussi, an endocrinologist and metabolologist at the Brazilian Society of Endocrinology and Metabology (SBEM).

In her opinion, balance is the most consistent guideline for achieving body-related goals. “However, trying to find it on your own can be dangerous, as personal judgment about the balance can lead to tipping the scales more one way or the other,” she points out.

To avoid this stalemate, the doctor suggests: “The key to incorporating sweets into a weight-loss diet is portion control. Instead of dipping a whole spoonful into the jar of your favorite dessert, serve a small amount. Use it as a whole topping -cereal pancakes, waffles or fruit, to savor the flavor without exaggerating with calories.”

How to lose weight without giving up sweets

We know that the advice of the Thais is sensible and practical, but some factors such as routine, rush, hormones and the refrigerator can end up making this mission difficult. So, with that in mind, she gave some tips to put into practice when you feel like having a sweet treat.

Do the math

It is important to monitor your total calorie intake. “If you plan to eat sweets, make sure they fit into your daily calorie and nutrient plan. If you know you will eat sweets, adjust your other meals to add them without any harm,” the doctor instructs.

Schedules are not a rule, but they can help

“There is no specific ideal time to eat sweets, but, logically, the morning is more interesting, because you would have the rest of the day to ‘spend’ those calories,” reflects the endocrinologist, adding that it is also interesting to be careful to eat sweets, in sweets at night. “High-sugar foods before bed can lead to blood sugar fluctuations and interfere with the quality of your sleep,” he says.

Don’t isolate sweets

Another smart solution suggested by Thais is to consume sweets as part of a meal, rather than as an isolated snack. “This can help reduce blood glucose spikes, as the presence of other nutrients, such as protein and fiber, can slow the absorption of sugar,” he calculates.

Smart substitutions

Replace ingredients high in simple sugars with more nutritious options, such as fresh fruit, dark chocolate, and reduce ultra-processed foods. “These substitutions can provide additional fiber, vitamins and minerals, while reducing your intake of refined sugars and empty calories (such as sodas, candy and snacks),” says the expert.

Be careful when associating sweets and sports

“Consuming simple carbohydrates, such as sweets, before physical activity can provide a quick source of energy. However, the exact timing depends on individual preferences and the type and intensity of the activity,” answers Thais. She also explains that a combination of complex carbohydrates and protein after exercise can help with muscle recovery and energy replenishment.

Bet on the allies of sugar intake

Often the search for sweets arises from the need to feel full. That’s when you run the risk of using up the last slice of cake in the fridge. In cases like this, for those who want to avoid falling into temptation, Thais reminds us that oats mixed with fruit can help achieve a state of satisfaction. “Mixing fruit with oats can be a healthy option, as it combines complex carbohydrates, fiber, vitamins and minerals. Oats provide soluble fiber that helps regulate blood sugar and promotes satiety,” she points out.

Choose the right type of sugar

“Both cane or demerara sugar and refined sugar provide calories, but raw sugar may contain small amounts of nutrients, such as minerals and antioxidants, that are lost during refining,” informs the metabolologist, considering the health impact is similar when consumed in excess, including risks of obesity, diabetes and cardiovascular disease.

Is there a friend of the sweet diet?

Thais say that there are, yes, better and worse desserts for those who want to lose weight. “Sweets with less sugar, saturated fat and calorie content are generally the best choice for those who want to lose weight,” she suggests. This list includes: fresh fruit, dark chocolate with a high cocoa content and homemade desserts made with healthier ingredients, such as natural sweeteners and wholemeal flours.

“Opting for smaller portions and consuming sweets in moderation is essential for losing weight healthily,” concludes the doctor.