Do you ever find yourself indulging in chips or sweets without thinking? We have all been there where we just start with one but are tempted to have more. While consuming such junk foods releases a sense of dopamine and temporary joy, they are not beneficial for your health. Overcoming the habit of eating junk food can be more challenging than it sounds, but several strategies can help you progress toward healthier eating patterns.

We present to you this 15-day program till 19th January 2024, specially curated to help you create a healthier and happier new year for yourself. Learn from experienced mental health, fitness, and nutrition experts how to quit unhealthy habits and adopt a healthy lifestyle in the new year. In this blog, nutrition expert Rahul Meghnani will guide you toward gradually reducing unhealthy food intake and leading a healthy life.

What you need to know:

Understanding the impact of junk food
Tips to quit junk food

Understanding the impact of junk food

Have you ever wondered why you crave junk food? There is a fine line of difference between mental hunger and physical hunger. The former causes cravings that make one drool at the sight of delicious food. This sense of emotional hunger is not fulfilled even after a hearty meal. However, physical hunger is the body’s drive to eat for survival, its common symptoms being low energy or your stomach grumbling.

Junk food items, including candies, cakes, biscuits, chocolates, burgers, pizzas and excessively salty or oily foods, sweets, soft drinks, and alcohol, are generally high in calories and fats while deficient in essential vitamins, minerals, fiber, and nutritional elements. Some of the detrimental health effects of consuming excessive junk food are:

Obesity
Increased risk of heart diseases
Type-2 diabetes
Fatty liver
Fatigue and decreased energy levels
Slow growth and development
Tooth decay

Tips to quit junk food

Here are some practical ways that can help you if you are wondering how to quit junk food:

Plan your meals ahead

Effectively managing junk food cravings often starts with pre-planning your meals. By preparing nutritious meals for lunch, you can reduce the temptation for quick fixes like a leftover slice of pizza and french fries or ordering takeouts. Plan your weekly meal during the weekends. Opt for fruits like bananas and apples that can be eaten anywhere, anytime.

Gradual reduction techniques

Reducing the accessibility of junk food in your household can decrease consumption significantly. Avoid storing sugary snacks and other unhealthy treats at home. Instead, fill your pantry with healthier choices, like fruits, green leafy vegetables and nuts. Limiting the availability of junk food contributes to fostering a healthier eating environment, particularly in children.

Replacing junk food with healthy alternatives

The more options you have for healthy, nutritious food items, the less likely you are to consume junk food. Stock up on items like almonds and low-fat yogurt in your refrigerator. Having snacks in your car or bag can also be a great idea. Choose healthier alternatives like whole grain pasta, brown rice, and other staples. Read the nutrition labels before purchasing products.

Include protein food

Protein makes you feel satiated, often more effectively than other macronutrients. Incorporating healthy protein sources into your diet can keep you satiated for a long time, reducing the cravings for junk foods. Food items such as nuts, fish, and beans are some examples of protein-rich foods.

Drink plenty of water

Staying well-hydrated with water can keep your hunger satiated and maintain balanced blood sugar levels. Drinking ample water throughout the day can help prevent the temptation to snack on junk food. Additionally, drinking water reduces cravings for unhealthy, sugary beverages and sodas. Try drinking a tall glass of water before meals. You will automatically feel less hungry, further aiding you in consuming food in small portions.

Manage your stress levels

You might crave a brownie for its taste or because your blood sugar is low. However, reaching for snacks is more common when upset or stressed. Some healthy stress management techniques include:

Going for a walk or run
Practising yoga
Meditating for a few minutes
Talking to a trusted friend or family member
Engaging in painting or other creative activities to channelize your energy
Maintaining a journal

The more junk food you consume, the more you crave it. Adopt these strategies to break this cycle and lead a healthy life.

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