Crush Your Cravings: Expert Strategies to Banish Junk Food Urges!

Author: Chantelle van der Merwe

Registered Dietitian (SA). PG Dip Diabetes Management (UK). Mastering the science of nutrition with a creative touch.

Cravings for junk food can be a significant hurdle when trying to maintain a healthy diet. While it may be challenging, there are several scientifically supported strategies that can help you overcome these cravings and develop healthier eating habits. Here are some top tips to help you stop craving junk food:

Most importantly, understand the underlying causes: Cravings for junk food can stem from various factors, including emotional triggers, habits, and physiological responses. It's essential to recognize the root cause of your cravings to address them effectively. Keep a food diary to identify patterns, emotions, or situations that trigger your cravings.

Secondly balancing blood sugar levels will drastically reduce overall cravings. By optimizing your meals with a balanced approach you will ensure that your diet not only contains a variety of nutrient dense foods but also eliminate the unnecessary cravings due to cutting out whole food groups. Focus on consuming adequate amounts of lean proteins, whole grains, fruits, vegetables, and healthy fats. Monitor your blood sugar levels, and try to keep them relatively stable avoiding large peaks and dips.

Prioritize protein, fiber & healthy fats: Protein, fiber, healthy fats have a significant impact on satiety and can help control cravings. I like to compare protein, healthy fats and fiber-rich foods to quality long burning firewood, they ensure that you have longer sustained energy release. By including lean protein sources such as poultry, fish, tofu, legumes, and dairy products in your meals and snacks can keep you feeling fuller for longer. Healthy fats, such as those found in avocados, nuts, and seeds, can help you feel full and satisfied. They can also help to improve your mood and cognitive function. Additionally, consuming fiber-rich foods like vegetables, whole grains, and fruits can help reduce cravings by promoting digestive health and stabilizing blood sugar levels.

Stay hydrated: Dehydration can sometimes be mistaken for hunger or cravings. Make sure to drink enough water throughout the day to stay adequately hydrated. Try to drink around 6-8 cups of water per day, but individual needs may vary. Herbal tea, without any additions such as sugar, is a great way to stay hydrated in winter months when one might tend to drink less water.

Plan your meals and snacks: Planning your meals and snacks in advance can help you make healthier choices and avoid impulsive snacking on junk food. Stock your pantry and fridge with nutritious options, such as pre-cut vegetables, fresh fruits, yogurt, boiled eggs, lean cold cut meats, lean biltong, cottage cheese and wholegrain or seeded crackers, air popped popcorn and nuts. When hunger strikes, you'll have healthier alternatives readily available.

Regular small snacks can help: When you're hungry, you're more likely to reach for unhealthy foods. Aim to eat every 3-4 hours, and make sure your meals and snacks are balanced and nutritious. Listen to your body.

Practice mindful eating: Engage in mindful eating by paying attention to your hunger and fullness cues, as well as savouring the flavours, textures, and smells of your food. Slow down and take your time while eating, and try to minimize distractions. Mindful eating can help you develop a better relationship with food and reduce cravings for unhealthy options. Its been said that we overeat, “not because we enjoy food too much, we overeat because we don’t enjoy it enough!”. Take your time with your meals.

Manage stress levels: Stress can lead to emotional eating and cravings for comfort foods, including junk food. The catch 22 is, we tend to feel worse after over indulging in typical “comfort foods”. Find healthy ways to manage stress, such as regular exercise, relaxation techniques, meditation, or engaging in hobbies you enjoy. Developing effective stress-management strategies can help reduce cravings triggered by emotional factors. Get professional help from a psychologist if needed.

Get enough sleep: Inadequate sleep has been linked to increased cravings for high-calorie and sugary foods. Aim for 7-9 hours of quality sleep each night to support your overall well-being and help regulate your appetite and cravings. Sleep deprivation also contributes to decreased levels of leptin, a hormone that regulates hunger and satiety, and increased levels of ghrelin, a hormone that stimulates appetite which is likely to increase cravings and contribute to overeating.

Allow mindful indulgence: Completely depriving yourself of your favourite foods can sometimes backfire, leading to intensified cravings and potential binge eating episodes. Instead, allow yourself to enjoy small portions of your favourite indulgent foods occasionally, mindfully savouring each bite. Moderation is key to maintaining a balanced and sustainable approach to healthy eating.

Seek support: Changing eating habits and overcoming cravings can be challenging. Consider seeking support from a registered dietitian, who can provide personalized guidance and help you develop a tailored plan to manage your cravings effectively.

Remember, it takes time and effort to overcome cravings for junk food. Be patient with yourself, celebrate small victories, and focus on making long-term sustainable changes to your eating habits.