It’s 3 p.m. and you’re experiencing that all too familiar afternoon slump (junk food cravings). It brings on a fierce sugar craving. Know that you’re not alone. Many of us deal with cravings on a frequent, even daily basis.
Believe it or not, food manufacturers often create foods with the goal of igniting that cycle of addiction in we the consumers. They aim for the “bliss point” in a product. This is the point at which we experiences the ultimate pleasure, with not too much and not too little salty, sweet, and fatty flavours. These combinations are particularly hard to resist, and our brain reacts in a similar way as with cocaine and other drug addictions.
No matter how hard we try, we can’t run away from junk food. It’s everywhere—in our home, at work and even at school. The moment we leave the house, we’re tempted by counters full of sweets, the tantalising aroma of fresh baked goods.
LITTLE JUNK FOOD SECRET
Here’s one secret to kicking your junk food habit forever: Change the way you think before you change what you eat. Making bad choices, like eating junk food even though you know they are bad, boils down to one thing — how you rationalise your choice.
If you can change that, then you realise one important thing.
You can always control what you eat, and you don’t have to feel bad about it. But the first step is to never criticise yourself after you have the unhealthy urge, after all we’re all human! Just stop, think, and turn it around to your advantage. There are plenty of healthy ways to address cravings and so many tasty healthy, healing foods that will become your new favourites.
If succumbing to cravings may seem inevitable at the moment, there are a few simple things you can do to control them. Here are 7 simple helpful ideas to get you started;
1. Plan ahead
There’s no better way to handle cravings than planning your meals and snacks ahead of time. If you have a healthy meal and snacks packed and ready for you at lunchtime and in the afternoon, you’re far less likely to grab a leftover piece of pizza, or order French fries.
2. Shop the perimeter
The perimeter of the grocery store typically includes the produce, dairy, meat, and fish sections. This is where you’ll find real foods, rather than highly processed food products. When you go shopping, try to purchase items only from these sections. If a food item has more than a few ingredients on the label (or ones you can’t pronounce), don’t buy it. This is a key step in transitioning your diet to whole foods.
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 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.
4. Try fruit
Fruit has sugar, but it has a lot of vitamins, antioxidants, and water, too. It also contains fiber, which slows and balances out the effects on your blood sugar. This prevents the sugar rush.. Once you wean yourself off of manufactured sugar, 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.
5. EXPLORE VARIOUS DIET
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, or try a new type of fish this week like tuna.
6. Work on stress management
There’s almost always an emotional component behind cravings. Sure, you really need the brownie because you like the flavour. Or your blood sugar is low and you need an energy boost. You’re more likely to grab the Cheetos or leftover cookies when you’re upset or stressed by something.
7. Get more sleep
Most people don’t get nearly enough sleep. And while you’re probably aware of the effects on your mood or energy level, you may not know that lack of sleep is also thought to play a big role in junk food cravings. A recent study in SleepTrusted Source showed that sleep restriction resulted in more hunger and less ability to control intake of “palatable snacks.”
Trust me I get it—it’s not easy to steer clear of that tempting slice of cheesecake. While there are more nutritional options than ever, it’s still a challenge to just say no. But there’s light at the end of the tunnel. With the proper intention and motivation, you can make this happen. After all, your body is a temple. Fuelling it with proper nutrition and self care is just one more way of saying “I love myself.” Cheers to arriving here and being committed to making your long-term health and well-being a reality.
