Nutritionists do not ban sweets when losing weight: which desserts to choose.

According to ТСН: In the fight against excess weight, there is often a temptation to give up sweets. However, this decision is not always justified, as the brain needs proper nourishment.

The World Health Organization recommends that adults and children reduce their intake of free sugars to less than 10% of the total energy value of food. It is important to keep a certain amount of sweets in the diet. Further reduction to 5%, which is approximately equivalent to 6 teaspoons of sugar per day, will bring even more benefits.

Therefore, nutritionists insist on the necessity of consuming a limited amount of sweets even while dieting.

What to pay attention to when choosing sweets on a diet

• The most important criterion for choice is the composition of the sweets. Pay attention to the content of sweeteners, fats, caloric value, as well as the presence of preservatives and flavor enhancers.

• Choose desserts with lower sugar content, made from fruit juices and without preservatives.

• Sugar should remain in the diet, but it is important that it comes from valuable sources.

• Control the quantity: a daily portion of 100-200 kcal of sweets will not harm your figure and will help reduce stress and maintain brain activity.

Which sweets can be consumed during weight loss

Bitter chocolate

During a diet, it is most beneficial to consume bitter chocolate with at least 80% cocoa content. It is rich in magnesium, iron, and zinc, stimulates brain activity and improves memory, and is also a source of antioxidants that help slow down aging.

Marmalade

Nutritional experts recommend marmalade as it is usually made from fruit puree and contains vitamins C, A, E, D, K, as well as B vitamins. This product is rich in micro and macro elements.

Marmalade, like fruits, contains pectins that reduce cholesterol levels, improve stomach function, and help eliminate toxins.

Marshmallow

The consumption of marshmallow on a diet is acceptable as this product is practically fat-free. One hundred grams of marshmallow contains approximately 300 kcal. Its composition includes fruit puree, sugar, proteins, and natural thickeners such as pectin, gelatin, and agar-agar.

For more benefits, it is worth choosing marshmallow based on agar-agar, which is made from seaweed. This component improves liver function and saturates the body with iodine and calcium.

Gelatin-based marshmallows should be consumed in limited quantities due to their higher caloric content.

Among contraindications are disorders of carbohydrate metabolism.

Fruits

The most nutritious and healthy dessert is fresh berries and fruits. Some of them, such as persimmons, bananas, and grapes, should be consumed in limited amounts in the morning due to their high sugar content. Others, such as currants, blueberries, and bilberries, can be eaten as an evening snack.

By consuming enough fruits, we provide the body with sugar without needing chocolate, which is important during a diet.

Natural honey

Honey has approximately the same caloric content as marshmallow and will not harm your health or figure, while improving metabolism.

This beneficial product contains about 70 useful substances, including vitamins B2, PP, C, B6, H, K, and E, as well as pantothenic and folic acids, calcium, sodium, magnesium, iron, and iodine.

Enzymes in honey can increase appetite and improve digestion. It is recommended to consume up to 2 tablespoons a day.

But in case of allergies, it is better to replace honey with dried fruits.

Dried fruits

Raisins, dates, dried apricots, prunes, and other dried fruits are natural and healthy sweets without added sugar. Consuming them in small quantities will not harm during weight loss and will nourish the brain.

Dried fruits contain a large number of vitamins, minerals, antioxidants, and fiber. Moreover, fruits that are gathered and dried in season can have more valuable elements than fresh fruits that are stored for a long time. The daily norm of dried fruits is about 30 g.

It is important to remember that consuming sweets in limited quantities can become part of a healthy diet even while losing weight. Monitoring the quality and quantity of consumed products will help maintain balance without giving up your favorite sweets. This approach can make the dieting process easier and less stressful, as the normal functioning of the brain should not be neglected.