Most people crave junk food on a regular basis. Processed food can be addictive, and may trigger a cycle of addiction in some people. While surrendering to these desires may seem inevitable, there are a few easy lifestyle changes that you can adopt to control them.
Plan in advance
A well plan meal schedule is key to prevent food craving. If you have an appropriately planned mealtime, you’re far less likely to eat junk food. Try to plan out each week’s meals and shop for what you need. You can keep fruits like apples and bananas on your desk for a light afternoon snack.
Switch to a whole food diet
Highly processed food products are filled with additives, and lack in nutrients. Relying on processed food on a daily basis increases the risk of obesity. Switching to a whole food diet including fresh vegetables, fruits, and proteins can help you keep track of your weight, and improve your health over time. You will get the nutrients you need from these healthy foods and your cravings for processed food will start to diminish gradually.
Eat healthy fats
It is a common misconception that dietary fats cause an increase in weight. Your body needs fat. However, it is important to avoid trans fats and restrict saturated fats, but heart-healthy fats obtained from sources like nuts can help you reduce your cravings for junk food.
Protein makes you feel full, often more than other macronutrients like carbohydrates. Including large portions of proteins in the form of fish, lean meat, beans, vegetables, and nuts will help you curb your craving for junk food.
Fruits are loaded with vitamins, antioxidants, fiber and water. It can be a great alternative to processed food, and once you reduce the intake of processed food, fruits will be an excellent way to satiate your hunger.
Emotional wellness is always a factor behind cravings.You are more likely to have junk food when you are stressed by something. Thus, it is important to use effective and healthy stress management tools to prevent these cravings. You can exercise or meditate to help reduce your stress.
If you feel overwhelmed by stress, consult a doctor who can offer effective methods to help you cope with your stress.
Focusing on the positive sides of healthy eating is much more effective than an emphasis on the need to remove junk food. The healthier your diet, the easier it will be for you to remove unhealthy junk food from your diet. By following these simple actions, you can lead a healthier life.
Dr. Ruchita Chandra
Nutritionist (ND), Cosmetologist