If you want to eliminate junk food from your diet, here are some tricks
Getting addicted to junk food is quite easy because it is just so delicious!
Studies show that all the fat, sugar and salt, along with additives that are included by food manufacturers, make junk food irresistible. However, these greasy foods come with some harmful side effects such as high cholesterol and obesity.
So, if you want to eliminate them from their diet after considering all the downsides, here are some tips to tricking your brain into hating junk food.
1. Understanding what exactly you crave
Is it sugar that you are addicted to? Or fast food items? Fries or shakes? Try to find the answer to this first and try to replace the item with a healthier version of it. For instance, if it is sugary items, only keep fruits, nuts and whole wheat products that contain no more than five ingredients.
Research says that you are likely to end up eating the items that are within easy reach. So, if healthier options are all you have in your kitchen, then you are more likely to go for them.
2. Plan your meals
Making a meal plan and grocery list accordingly are good pointers to start with. Plan a meal that consists of everything from entrees to the main meal and dessert; even snacks, so that you don't go to a food truck on your way back.
Once you are home, cook the food and make the process as interesting as possible. This will reinforce the idea of cooking every day.
3. Determination to stick to the plan
Keep reminding yourself that the end product of this junk food reduction is a healthy and happier you. Getting into sports also helps in quitting the intake of junk food. If you are not into sports, join a health or fitness group that might be at the gym or is involved in yoga. These are going to work wonders for your junk food addiction.
4. Chew more and eat less
Did you know that if you take time in eating, you are likely to eat less? Well, that is apparently what science says. As per research, 20 minutes from the time you begin eating your stomach gives out a signal of fullness.
So, try to pass these 20 minutes chewing. This exercise will take some time to master but with time you can make it a habit.
5. Pay attention to colours and environment
Colours such as red, yellow and orange spark up hunger and give you cues to eat more. Hence the reason why most fast food chains have these colours in their decor scheme, such as McDonald's use of red and yellow.
Make sure that your eating area is deprived of these colours. That goes for your cutlery and utensils too. Also, use smaller plates so that you eat smaller quantities.
6. Textures and colours of food
The different colours, textures, and designs in fast food make them very hard to resist. For healthy eating, you need to replicate that with healthy food. Try to make your home cooked meals a tad bit interesting so you can finish the food willingly and not feel like you are force feeding yourself.
7. The more you know what's in junk food, the less you will crave it
For example, those yummy chicken balls you can get at fried chicken shops aren't even made of chicken meat. Also, pink and red dyes that are used in some fast food are from cochineal insects. Ew!
So, gross yourself out. Watch videos about how these foods are made. Then decide if you still want to eat them.
8. Have cheat days!
Nobody is suggesting that you quit having fast food altogether because it is next to impossible. So have cheat days–like once a week or once in 10 days. These will keep you away from junk food the rest of the time and help curb your untimely cravings as well.
Cutting out junk food may seem like the most difficult thing, but with practice comes perfection. It is about mindset and cheating your brain into believing another pattern of thought. Just be sure of your own will, and you will be able to convert to healthy eating.