How to stop eating a lot of junk food?

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Don’t buy them.


The best way is to make sure you are full of good food. If you eat enough nutritious food you will be less likely to crave junk food. A good way to start: whenever you want some junk food, eat some fruit first. If you still want some junk after that, enjoy it without any guilt.


“Junk” food (potato chips, Cheetos, Oreos, etc…) is designed by food scientists to make you want to keep eating and eating and eating. It’s often not just a matter of will power, it’s not a fair fight. The food manufacturers will win if you give them a chance. Only way to cut it out is to stop buying junk food and replace with whole food alternatives. After several weeks of resetting your palette, you’ll find you don’t want the junk anymore.


One change at a time. For example start with portions of your junk food. Try reducing it from eating everyday to just 3 times a week, and eventually you will be able to lower your frequency even further. By lowering the portion, you can feed the craving without overfeeding it. Giving your body a chance to adjust to the situation without going cold turkey. You can also try pairing the junk food in creative ways so that it is with healthy food. Examples: * Potato chips: Crush 5 potato chips and top them on a vegetable dense salad or soup * Chocolate: Throw some in a whole fruit smoothie or an oatmeal * Make the transition slowly to dark chocolate. * Instead of sweet sauces on their own, try mixing 1/4 of the sweet sauce with a 3/4 spicy sauce. * Examples of healthier sauce alternatives: salsas, sriracha, (anything that can be made from the fruits, veggies you buy) Other ways you can try is related to budgeting: * Plan your grocery trip with an online grocery store website. * Set a budget that feeds you for one week * You will notice your budget will only have room for 1 or 2 junk food/snacks * Hide the temptations at the check out by making it store pick up. If fast-food is the problem. Make the transition from fast food to frozen prepared foods (I am a firm believer that fast food’s fats/sugars do have an affect on the brain and thus you need to let your body adjust by getting away from those foods and overtime reducing fats/sugars to that level that fast food provides): * With fast-food it is very hard to modify the meals. * With frozen foods it will be fast and convenient + you can add on some extra veggies, nuts, or other things to bolster the health profile. * Overtime, you can then take the next step to combining ingredients and not rely on frozen prepared meals. * Other options include those prepared salads and prepare meals at the deli as a start. ​ **Overall it is a step in the right direction. Your future self will thank you. Just take it easy and slowly. Give yourself a pat on the back at least once a day (whether its for a health snack or healthy meal).


It’s very real that the brain can get addicted to the dopamine rush that sugar/fat/salt causes, as they activate specific reward pathways. In our evolutionary history access to this type of nutrition was very scarce, so the body uses chemical processes to ensure we ingest this type of nutrition as often as possible to increase our chances of survival. With regards to the best ways to overcome junk food addiction, firstly realize that it’s a very controversial issue. There are many strong opinions in the medical field on both sides. Some health professionals consider it to be similar to disorders such as binge eating disorder, bulimia, compulsive overeating, and other feeding and eating disorders. It is actually thought to involve the same neurotransmitters and areas of the brain as drug addiction. Best ways to control this: **1)** **Intermittent fasting**: Time-restricted eating naturally suppresses appetite. Research shows that intermittent fasting that limits meals to early in the day could lower appetite and help your body burn more fat. In a study, participants who ate between 8 a.m. and 2 p.m. had lower levels of the hunger hormone ghrelin and burned more fat than those on a normal meal schedule. **2) Healthy alternatives:** Find healthy substitutes to snack on. For example, I used to buy a bag of chips every shopping trip cause I knew I’d need something to munch on throughout the day. Replaced chips with something healthier and nutrient-dense (i.e., sprouted nuts and seeds).