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We know that food is our necessity, food for us is like fuel for cars. There are people who like to eat healthy food and maintain a balanced diet whereas there are some who can’t even resist eating junk food in their daily routine. These people also deal with cravings for junk food frequently and consume such unhealthy food items, but they don’t understand that it can cause weight gain and other serious health problems. Unfortunately, Manufacturers who make junk food items, aim to create a cycle of addiction in consumers.

When I say addiction, it means that the food is formulated in such a way, whether it is the smell, taste, look, or feel of the food, it will make consumers buy it and keep coming back for more.

Why do people need to stop eating junk food?

Well, you all know that junk food is not good for your health as it is highly processed and gives you sugar, sodium, and fats. Eating junk food all the time will make you deal with bloating and constipation, dehydration, weight gains, increased sugar levels, and miss all the beneficial nutrients in your body. Also, if you don’t have a healthy diet at night, you’ll experience digestive problems and will disturb your easy healthy life.

You may not be able to avoid these symptoms while succumbing to your cravings for junk food but you can ease out the process. Keep reading below to know how you can stop eating junk food and maintain a healthy and balanced diet:

How to stop eating junk food:

You don’t need to worry anymore about your junk food addiction as there are many ways by which you can stop eating junk food and start looking for healthy food to eat.

Here are the 10 most useful tips to get you started:

1. Start slowly: Start by replacing any one snack with a portion of healthy food on your plate. Like, replace crunchy potato chips with carrots. If you’ve conquered that, go on to replace another snack with a healthy snack and keep doing that daily until you bring all the healthy food items on your plate. This is the best diet pattern you can follow as it will bring changes slowly and make you stick with them. It is very important to stay consistent to get positive results.

2. Go with a plan:  Planning your meals and snacks daily is the best way to stop eating junk food. If you have already packed a healthy meal and snacks before your meal times, you’ll be far from grabbing a leftover unhealthy snack or order anything from food delivery options. Now some of you might not have time to schedule your meals, In this situation, I suggest you look for online dieticians who can prepare a planned diet meal for you and save most of your precious time. If you apply that, you can get closer to a healthy diet routine. Overall, this plan will keep you aligned with eating a balanced diet as well as snacks you like.

3. Eat healthy fat foods: Yes that’s true, recent researches have proved that fatty foods can be healthy for you. Some fats like monounsaturated fats and polyunsaturated fats are said to be the healthiest, these fats help to Reduce Cholesterol and stabilize Blood Sugar Levels. There are various healthy fat foods that you must start eating, some of them are butter, all dairy products, olive oil, avocado, egg yolks, fish, coconut, etc.

4. Have a rainbow on your plate: Adding some new and colorful veggies to your plate will give variety to your diet. It is said that adding diverse food can help boost our overall health. Some examples can be purple potatoes, orange carrots, green kale, red beetroot, etc

5. Get enough protein intake:  Protein intake is very important in maintaining a healthy diet. It makes you feel full and if you’ll add protein to your diet, then you’ll have less space in your stomach to eat junk food. Protein also prevents deficiency of muscle loss and helps in weight loss, reduces hunger levels, increases muscle strength, reduces late-night cravings, etc. Food items that include a high amount of protein are fish, vegetables, beans, nuts, chicken, etc

6. Shop wisely:  When you visit a shop to buy groceries, try to purchase from the section which only contains products like dairy, vegetable, meat, and fish as these are the real foods you need to find when you shop for groceries. Whenever you buy any food from a shop, make sure it must match your caloric efficacy. I have seen so many people buy any munching stuff only because they want to keep any snack ready for their midnight cravings, late movie nights. You need to stop doing this as it can be a major obstacle in reaching your goal to consume a well-balanced diet.

7.Don’t skip your meals: I strongly recommend you not to skip your meals. Maintaining a healthy diet doesn’t mean skipping meals but eating nutrient-rich food. Skipping meals can affect your health and reduce sugar levels. It may also cause slow metabolism which can lead to weight gain.

8.Manage your stress levels: You’ll always need a brownie when you feel upset or stressed. There’s always an emotional connection behind cravings. This can be an obstacle in developing the habit of a healthy diet, what you can do is redirect yourself when you feel to reach for food when you’re stressed or upset. Instead, you can go for some stress management tools like yoga, walk or run, take some deep breaths, talk to the most trusted person or do something creative. It will take some time for you to adapt to it. If these tools won’t be effective, then look for emotional support or any non-food coping methods.

9. Say goodbye to your sugar cravings: A large number of people experience sugar cravings. This is due to a variety of reasons like hormonal impact or psychological impact of simply seeing any sweet dish.  Experts said that consuming excess sugar can lead to problems like High blood sugar, increased risk of heart diseases, weight gain, diabetes, and other health conditions. To control your sugar cravings you need to plan and ready your meals before mealtime, this will make you stick to a particular meal only. Also, you have to keep saying no to sugar items. Distract your cravings with naturally sweet items like fruits, nuts, veggies, etc. You can also book our Best online Dietitian for more Guidance,

10. Consistency is the key: You have to be disciplined and consistent towards your diet, just follow your diet and work on your power of self-control and that’s it, YOU MADE IT!

Best of luck !

× Contact Dietitian Monika Manchanda