Cravings : how do we stop craving for junkies?

We all know how junk food, packed food and sugary foods and unhealthy, and today we’ll talk about why they’re unhealthy and how to stop craving for such foods.

Eating unhealthy food regularly can lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and some cancers. We know Australian’s eat too much junk food.

Junk food and packed foods have a terrible reputation. And for good reason: It’s unhealthy, and if you eat a lot of it, not only will you gain weight, you’ll also end up sick and tired. Junk food and packed foods aren’t always necessarily bad, but in many cases, it’s highly processed and contains large amounts of carbohydrates, added sugar, unhealthy fats, and salt (sodium). These foods are often high in calories yet offer little or no nutritional value.

Same goes for sugary treats, sugar causes glucose levels to spike and plummet, increases the risk of obesity, diabetes, heart disease, immune function can be affected, accelerates ageing, Sugar causes tooth decay, Sugar can cause gum disease, which can lead to heart disease, affects cognition in children and increases stress. Furthermore, these sugars can cause a range of conditions, including heart disease, weight gain, and diabetes.

Cravings.

From an evolutionary point of view, junk food cravings are linked to prehistoric times when the brain’s opioids and dopamine reacted to the benefit of high-calorie food as a survival mechanism. ‘We are programmed to enjoy eating fatty and sugary substances, and our brains tell us to seek them out. Cravings are also triggered by the regions of the brain that are responsible for memory, pleasure, and reward. An imbalance of hormones, such as leptin and serotonin, can also cause food cravings.

So how do we stop craving for junkies?

While being drawn to cravings, it might seem inevitable at the moment, but there are a few simple things you can do to control them. Here are a few ways and ideas to get you started:

Meal planning.

Try to plan your meals for the day or the upcoming week. By already knowing what you’re going to eat, you cancel the factor of spontaneity and uncertainty.

If you don’t have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.

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 many different types of fat. You should avoid trans fats and limit saturated fats, but heart-healthy fats like 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 dressing with olive oil and vinegar. Adding fresh guacamole or a fatty fish like salmon to your day is also a great way to incorporate healthy, filling fats.

Try fruits.

The fruit has sugar, but it has a lot of vitamins, antioxidants, and water, too. It also contains fibre, which slows and balances out the effects on your blood sugar. This prevents the sugar crash. Once you wean yourself off of manufactured sugar, the fruit will taste a lot sweeter and more satisfying to you. Grab a bowl of berries or a piece of watermelon if you’re craving something sweet.

Eat enough protein.

Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings and helps you feel full and satisfied for longer. One research of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly.

Another study in overweighted men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50%.

Eat new and different.

Add some new and different foods to your routine. The more varied your diet, the less likely you will get bored or crave junk food. For example, add a new green to your salad (mustard greens, anyone?), or try a new type of fish this week like tuna. Eating various foods of many colours boosts your overall health and helps with disease prevention, too.

Drink more water.

Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away because your body was just thirsty. Furthermore, drinking plenty of water may have many health benefits. In middle-aged and older people, drinking water before meals can reduce appetite and help with weight loss.

Fight stress.

Stress may provoke food cravings and influence eating behaviours, particularly for women.

Women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women. Furthermore, stress raises your blood levels of cortisol, a hormone that can make you gain weight, especially in the belly area. Try to minimize stress in your environment by planning, meditating and generally slowing down.

Get enough sleep.

Your appetite is largely affected by hormones that fluctuate throughout the day. Sleep deprivation disrupts the fluctuations and may lead to poor appetite regulation and strong cravings. Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep.

For this reason, getting good sleep may be one of the most powerful ways to prevent cravings from showing up.

Eat proper meals.

Hunger and a lack of key nutrients can both cause certain cravings. Therefore, it’s important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won’t get extremely hungry right after eating. If you find yourself in need of a snack between meals, make sure it’s something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds.

Practice healthy eating.

Mindful eating is about practising mindfulness, a type of meditation, about foods and eating. It teaches you to develop an awareness of your eating habits, emotions, hunger, cravings and physical sensations.

Mindful eating teaches you to distinguish between cravings and actual physical hunger. It helps you choose your response, instead of acting thoughtlessly or impulsively.

Eating mindfully involves being present while you eat, slowing down and chewing thoroughly. It is also important to avoid distractions, like the TV or your smartphone.

Try neglecting the cravings.

When you feel a craving, try to distract yourself from it. For example, you can take a brisk walk or a shower to divert your mind onto something else. A change in thought and atmosphere may help stop the craving. Some studies have also shown that chewing gum can help reduce appetite and cravings

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