Simple Ways To Eat Less Junk Food
There are a number of ways one can gradually reduce the intake of junk food.
1. First and foremost, never stock up in your homes which can easily take away the
temptation.
2. Secondly, stay alert and be mindful of eating chips or other snacks directly from the pack,
instead, portion a small quantity into a bowl and relish. Share junk food with friends or
eat with other people who will help you to slow down and enjoy good conversation and
your nachos.
3. If you want to eat junk food, then ensure to stay active and do include some physical
activity into your routine. A brisk walk post-dinner or quick cardio can help you to stay
active and keep things in balance. On the other hand, if you don’t want to move your
body, then reconsider the junk food you wish to eat.
4. Consider junk food the exception, rather than the norm. Focus on eating a healthy diet all
through the week and have a cheat day during the weekend, where you can treat yourself
with favourite candy or fries, and you don’t have to feel guilty about it.
5. Likewise, swap your junk food with healthier choices which includes
Fruits: apples, bananas, oranges, and berries
Vegetables: Leafy greens, sweet potato, carrots, broccoli, and cauliflower
Whole Grains: Cereals, oats, brown rice, quinoa, and wheat
Seeds and Nuts: Almonds, walnuts, flaxseeds and sunflower seeds
Legumes: Beans, peas, and lentils
Lean Protein Sources: Fish, eggs and poultry
Dairy: Curd, yogurt, cheese, and fermented dairy products like kefir
Healthy Fats: Olive oil, nut butter, avocados, and coconut
Healthy Beverages: Water, green tea, and herbal teas
6. Always keep in mind that is ideal to implement small changes over time to ensure long-
lasting fruitful results.
Besides how to reduce junk food, there are 8 simple ways to prevent or stop unhealthy food
and sugar cravings.
1. Drink water
Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a
specific food, try drinking a large glass of water and wait a few minutes. You may find
that the craving fades away, because your body was actually just thirsty. Furthermore,
drinking plenty of water may have many health benefits. In middle-aged and older
people, drinking water before meals can reduce appetite and help with weight loss.
2. Eat more protein
Eating more protein may reduce your appetite and keep you from overeating. It also
reduces cravings, and helps you feel full and satisfied for longer . One study of
overweight teenage girls showed that eating a high-protein breakfast reduced cravings
significantly .Another study in overweight men showed that increasing protein intake to
25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was
reduced by 50% .
3. Plan your meals
If possible, try to plan your meals for the day or upcoming week. By already knowing
what you’re going to eat, you eliminate the factor of spontaneity and uncertainty. If you
don’t have to think about what to eat at the following meal, you will be less tempted and
less likely to experience cravings.
4. Avoid getting extremely hungry
Hunger is one of the biggest reasons why we experience cravings.To avoid getting
extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at
hand.By being prepared, and avoiding long periods of hunger, you may be able to prevent
the craving from showing up at all.
5. Fight stress
Stress may induce food cravings and influence eating behaviors, especially for women.
Women under stress have been shown to eat significantly more calories and experience
more cravings than non-stressed women Furthermore, stress raises your blood levels of
cortisol, a hormone that can make you gain weight, especially in the belly area .Try to
minimize stress in your environment by planning ahead, meditating and generally
slowing down.
6. Take spinach extract
Spinach extract is a “new” supplement on the market, made from spinach leaves.It helps
delay fat digestion, which increases the levels of hormones that reduce appetite and
hunger, such as GLP-1. Studies show that taking 3.7–5 grams of spinach extract with a
meal may reduce appetite and cravings for several hours. One study in overweight
women showed that 5 grams of spinach extract per day reduced cravings
for chocolate and high-sugar foods by a whopping 87–95%.
7. Eat proper meals
Hunger and a lack of key nutrients can both cause certain cravings. Therefore, it’s
important to eat proper meals at mealtimes. This way, your body gets the nutrients it
needs and you won’t get extremely hungry right after eating. If you find yourself in need
of a snack between meals, make sure it’s something healthy. Reach for whole foods, such
as fruits, nuts, vegetables or seeds.
8. Practice mindful eating
Mindful eating is about practicing mindfulness, a type of meditation, in relation to foods
and eating.It teaches you to develop awareness of your eating habits, emotions, hunger,
cravings and physical sensations .Mindful eating teaches you to distinguish between
cravings and actual physical hunger. It helps you choose your response, instead of acting
thoughtlessly or impulsively. Eating mindfully involves being present while you eat,
slowing down and chewing thoroughly. It is also important to avoid distractions, like the
TV or your smartphone. One 6-week study in binge eaters found that mindful eating
reduced binge eating episodes from 4 to 1.5 per week. It also reduced the severity of each
binge.
Eating unhealthy foods on a regular basis may contribute to health problems. Studies
continue to show the negative effects of many common unhealthy food products. For optimal
health and wellness, eat a balanced diet with plenty of fruits, vegetables and whole grains and
save the empty calories for occasional treats.
Effect on the integumentary system (skin, hair, nails). The foods you eat may impact
your skin’s appearance, but it might not be the foods you suspect. In the
past, chocolate and greasy foods like pizza have taken the blame for acne breakouts, but
according to the Mayo Clinic, it’s carbohydrates. Carb-rich foods lead to blood sugar spikes, and
these sudden jumps in blood sugar levels may trigger acne. Discover foods that help fight acne.
Children and adolescents who eat fast food at least three times a week are also more likely to
develop eczema, according to one study. Eczema is a skin condition that causes irritated patches
of inflamed, itchy skin.
Obesity. In addition to other causes such as inactivity and medical problems, obesity is
also related to an unhealthy diet. Because you must burn more calories than you consume, a
high-calorie diet combined with physical inactivity will most likely result in excessive weight
gain. Foods that contain large amounts of trans fats, saturated fat and sugar all contribute to
increased chances of obesity. For maximum health benefit, always eat breakfast and avoid
skipping meals throughout the day to help regulate your metabolism and avoid unhealthy
snacking.
Heart Health. The quality of your diet has a significant impact on your cardiovascular
health. Salt and fatty foods can be particularly detrimental when consumed in excessive
quantities on a regular basis. For maximum heart health, Medline Plus recommends limiting salt
intake to 2,400 mg each day. Other unhealthy foods to avoid include soda, butter, high-fat meats,
organ meats and fried foods. Use skinless poultry whenever possible. Avoid eating more than
three to four egg yolks per week, and always choose low or non-fat dairy products.
Disease Prevention. Eating unhealthy foods also contributes to increased susceptibility
to illness and chronic disease. Not only does a healthy diet help prevent heart disease, but it may
also aid in the prevention of type 2 diabetes, osteoporosis and even cancer. An unhealthy diet
may also cause nutrient deficiencies, which are particularly common in those who do not meet
daily calorie requirements. According to the World Health Organization the most threatening
nutrient deficiencies are iron deficiency anemia, vitamin A deficiency and iodine deficiency
disorders.
Mental Health. As noted by HelpGuide.org, diet plays a crucial role in mental health.
Eating too much junk food may aggravate symptoms of mental illnesses such as depression and
anxiety. Sugary foods and refined carbohydrates are particularly harmful, since they result in a
rapid increase in blood sugar. Potatoes, brown rice, oatmeal and other complex carbohydrates are
wiser choices. According to MayoClinic.com, unhealthy food choices and diet habits may also
increase your chances of developing mental diseases like Alzheimer's later in life.
