5 Ways To Stop Junk Food Cravings
Nutrition plays an important role in our health and fitness journey.
In order to build better eating habits, you first need to break bad ones.
In this article we will help you stop junk food cravings.
Research has shown that most people naturally avoid cravings by eating more whole foods and less processed food.
They’re nutrient rich foods, high in fibres and micronutrients (vitamins & minerals).
They take longer to digest, which will make you feel less hungry over the day.
They are produced using manufacturing methods to transform raw ingredients into packaged foods.
These foods don't offer as many nutrients as whole foods.
Here are some examples of processed foods:
- white bread
- tortillas
- cornmeal
- orange juice
- cookies
- ...
On the other hand, unprocessed and unrefined foods allow you to get all the macronutrients (carbs, fat, protein) and micronutrients (vitamins & minerals).
They also include antioxidants, phytochemicals and fibers.
Fiber slows down the digestive process, which means you will feel full longer so you will help you stop junk food cravings.
Some examples of whole foods:
- brown rice
- oats
- whole wheat
- bread
- legumes
- beans
- lentils
- ...
More info on Whole foods vs. Processed foods
Meal preparation is an efficient way to help you stay on track.
If you have a meal ready in front of you, you will be less likely to make excuses to eat out and crave junk foods.
It's healthy, affordable and will help you feel at your best.
Moreover, try adding healthy snacks between your main meals, they will help you feel full and prevent junk food cravings.
We often confuse thirst for hunger.
Water is a natural appetite suppressant and helps with digestion.
It will help you add breaks while you're eating, the slower you eat, the longer you will feel full
Aim for 12 (2.5 L) - 15 (3.5 L) cups of water per day.
Studies show that the more sleep deprived we are, the more hungry we feel.
Sleep deprivation can also create an imbalance in your gut microbiome, which can lead to long-term damages.
Getting 7-9 hours of sleep helps make better food choices.
At the end of the day, the best way to prevent cravings is to avoid buying them in the first place.
If you have no control over your food selection, try having healthy snacks with you at all times.
You can still eat some junk food from time to time.
Eating healthy is all about balance, but it's important to break bad eating habits before you can find what works best for you.
Here’s a plan for women that will help you manage your cravings:
And for men:
- Eat less processed foods
- Eat more whole foods
- Prepare your meal in advance to prevent junk food cravings
- Drink more water. Water is a natural appetite suppressant.
- Get more sleep and avoid bad food choices
- Stop buying the food you crave
Frequently Asked Questions
To stop craving junk food, focus on eating more whole foods that are rich in nutrients and fiber. These foods take longer to digest, keeping you full longer and reducing the likelihood of cravings. Additionally, ensure you are well-hydrated and getting enough sleep, as dehydration and sleep deprivation can increase hunger.
Whole foods that help reduce cravings include brown rice, oats, whole wheat bread, legumes, beans, and lentils. These foods are high in fiber and nutrients, which can help you feel full and satisfied longer.
Yes, drinking water can help with junk food cravings. Often, thirst is mistaken for hunger, so staying hydrated can prevent unnecessary snacking. Aim to drink 12-15 cups of water a day to support overall health and reduce cravings.
Meal preparation helps reduce junk food cravings by ensuring you have healthy meals readily available. This reduces the temptation to eat out or reach for junk food when you're hungry. For more tips on healthy eating, check out Eat Better: What Healthy Foods You Should Have On Your Plate.
Yes, lack of sleep can increase junk food cravings. Sleep deprivation affects hormones that regulate hunger, leading to increased appetite and cravings for high-calorie foods. Aim for 7-9 hours of sleep per night to help manage cravings.
Processed foods often lack the nutrients and fiber found in whole foods, leading to quicker digestion and a faster return of hunger. Reducing processed food intake and replacing it with nutrient-dense whole foods can help decrease cravings.
The Gymaholic App can help you manage your diet and cravings by allowing you to track your meals and water intake, ensuring you stay on track with your nutrition goals. It also offers workout plans to complement your healthy eating habits.