Table of contents hide 1 Why is food so addictive? 2 1. Plan ahead 3 2. Buy on the perimeter 4 3. Eat healthy fats 5 4. Eat enough protein 6 5. Try fruits 7 6. Savor the rainbow 8 7. Think differently about junk food 9 8. Focus on add healthy meals 10 9. Work on stress management 11 10. Sleep more 12 Takeaway…

Why is food so addictive?

It's 3 in the afternoon and you're experiencing a familiar downturn. Bring a fierce craving for sugar (or salt or caffeine). You're not alone. Many people deal with frequent cravings, even daily.

Believe it or not, the food industry often creates food with the goal of starting a cycle of addiction in consumers. They point to the "point of bliss" in a product. This is the point where eaters experience maximum pleasure, with little and not too much salty, sweet, and fatty flavors. These combinations in particular are hard to resist, and your brain reacts in a similar way to cocaine and other addictive drugs.

In order not to succumb to the longings that seem inevitable at the moment, there are some simple things you can do to control them. Here are 10 tips for you to start.

1. Plan ahead

There is no better way to control cravings than planning your meals and snacks before. If you have a healthy meal and snacks packed and ready for lunch and the afternoon, you are much less likely to grab a remaining piece of pizza, order fries, or eat the candy someone brought to the office.

In other words, you will reduce your "food reactivity index." This is how researchers call your susceptibility to be influenced by the smells of food, advertising, and conversations around you every day.

Try to plan meals every week on Sundays, or the day before. Go buy what you need at the supermarket. Then prepare large packages of simple food such as brown rice, beans, sewed potatoes or roasted vegetables, or cold salads. Use food storage containers, glass jars, or foil to pack portions that you can grab in the morning on your way to the door. Fruits such as apples, bananas, and oranges are easy to carry and you can place them on your desk, making them your afternoon snack.

2. Purchase at the perimeter

The perimeter of the grocery store typically includes what is produced, dairy, meat and fish. This is where you will find real food, instead of highly processed products. When you go shopping, try to choose items only from these sections. If the food has more than a few ingredients on its label (or ones that you can't pronounce), don't buy it. This is the key to transition to your complete meals diet.

Over time, your body and palate will get used to:

• Fresh vegetables.
• Fruit.
• Grain.
• Proteins

You will be getting all the nutrients you need from these healthy foods, so your cravings for false things will begin to decrease. It may take a few weeks, but eventually they won't even taste good!

3. Eat healthy fats

One of the most common nutrition myths is that fat makes you fat. In fact, your body needs fat! However, there are different types of fat. You should avoid trans fats and limit saturated fats, but heart-healthy fats, such as nuts and avocado, will help you feel full and reduce cravings.

Have a handful of mixed nuts as an afternoon snack. Or you can make a homemade salad seasoned with olive oil and vinegar. Adding fresh guacamole or fatty fish, such as salmon, to your day is also a wonderful way to incorporate healthy and satiating fats.

4. Eat enough protein

The protein makes you feel full, even more often than other macronutrients, such as carbohydrates. Compete your diet with healthy sources of protein, including:

• Fish.
• Beans
• Vegetables.
• Walnuts

When you are full, there is less space and less desire for junk food.

5. Try fruits

Fruits have sugar, but also many vitamins, antioxidants, and water. They also contain fiber, which delays and balances the effects of sugar in your blood. This prevents you from having a drop of sugar. Once you get away from manufactured sugar, the fruits will taste much sweeter and more satisfying. Grab a bowl of berries or a piece of watermelon if you crave something sweet.

6. Savor the rainbow

Include something new and different from your routine meals. The more varied your diet, the less likely you are to get bored or want junk food. For example, add a new green to your salad (mustard greens, do you know them?), Or try a new kind of fish this week like tuna.

Extra tip: Eating foods of various colors stimulates your overall health and helps you prevent diseases. Some examples are purple potatoes, red beets, orange carrots, and green kale.

7. Think differently about junk food

A 2013 study showed that when people train to watch and interpret one of their most desired junk foods with a negative aura, desire decreases. Participants were asked to see the food they wanted as if:

• They already felt very full.
• They just saw someone sneeze into the food.
• They could save the article for later.
• They were told the negative consequences of eating the food (stomach ache, weight gain).

Your mind is more powerful than you think. It doesn't hurt to experiment!

8. Focus on adding healthy meals

A study in the Nutrients Trusted Source newspaper revealed that focusing on the positive side of healthy eating is more effective than focusing on the need to eliminate junk food.

The more healthy foods you add, the easier it will be to take out the unhealthy ones. Stay positive!

9. Work on stress management

There is almost always an emotional complement behind cravings. Sure, you really need brownie because you like the taste. Or your blood sugar is low and you require an increase in energy. You are more likely to grab Cheetos or cookie challenges when you are upset or stressed about something.

Consider that you might be eating (or drinking) as a way to appease feelings, distract yourself, or procrastinate. Try to be compassionate to yourself and do some gentle exploration. Practice redirecting when you feel the urge to go for food instead of doing what you need to finish, or say what should be said.

Tools for healthy stress management include:

• Walk or run
• Yoga.
• Meditate for a few minutes.
• Talk to a trusted friend or relative.
• Do something creative like painting.
• To write.

Experiment and find what works best for you. If the stress feels overwhelming, talk to a doctor or a mental health professional. They can offer emotional support and suggest other effective, healthy and food-free methods.

10. Sleep more

Many people do not get enough sleep. And while you're probably aware of the effects it has on your mood or energy level, you may not know that little rest also plays an important role in your cravings for junk food. A recent study on sleep showed that sleep restriction results in more hunger and poor ability to control the intake of "tasty snacks."

So make the effort to sleep a little earlier every night. You may also want to stop eating a few hours before going to bed. A full stomach can cause indigestion and interfere with your ability to sleep or stay asleep.

To carry out…

Although our brains are programmed to eat a variety of foods, junk food can reduce this desire. This can catch you in a vicious cycle of unhealthy eating. The more junk food you eat, the more you will crave it. By following these simple steps, you can break the cycle today and head for a healthier life.

Translated by: Diana Martínez, editor and translator in the big family hermandadblanca.org

Channeled by: Natalie Butler, a food-loving nutritionist and passionate about helping people discover the power of true food.

Original page: https://www.healthline.com/health/food-nutrition/how-to-stop-eating-junk-food