Fast foods: how to overcome cravings for these junk foods?

Everyone relishes fast food items. But these foods are often full of saturated fats, sodium, refined sugars, and carbs. Hence they are not good to have in bulk.

But fast foods are unhealthy because of the ingredients used in their making. Replace these with healthy ingredients keeping the taste intact and you can continue to enjoy them with no limitations or guilt feelings.

Fast foods and people

Fast food restaurants cropped up in the last hundred years or so. People liked them and they became their comfort foods. But they are highly processed foods with loads of saturated fats, sugars, sodium, and the like that are likely to affect the eater’s health in the long term.

They raise blood cholesterol and produce plaques and blocks in the blood vessels of the body. Dietitian Beth Czerwony states:

“If you have blood vessels that are stiffening and not moving blood effectively, you have a higher risk for heart disease, including heart attacks and strokes,”

Sugary foods cause the progression of prediabetes to diabetes. But fast foods get eaten in lumpsum and those who relish them crave them. Even when doctors advise people to avoid these foods it is not always possible despite great willpower. Beth continues:

“Especially when we’re stressed, junk food often soothes us with the least amount of fuss and effort. We look for sugary and fatty foods to make us feel good,”

Beth adds:

“But there are ways to get control of your food cravings, instead of them controlling you.”

Ways to control fast food cravings

Stress, food euphoria, and lack of sleep increase food cravings. Additionally, eating such junk foods becomes a habit that people are unable to break. Beth says:

“You’re used to not cooking, preparing or planning. You eat whatever’s on hand because that’s what you’ve always done.”

But there are useful ways to break out of this bad habit.

1. Mindful eating

Have meals with no distractions. Concentrate on your chewing and eating. Beth says:

“Avoid eating in the car or while watching TV or answering emails. Really focus on enjoying and tasting your food. You’ll find that a few bites can satisfy your craving — and save a lot of calories.”

2. Use air fryers

This recent technology enabled us to have fried foods with less oil. Beth opines:

“It’s a healthier way to indulge.”

3. Have a meal plan in place

You can have intermittent junk food in moderation but not always. Beth explains:

“Even if you choose a food that’s not healthy, it shouldn’t be a problem if you plan for it by eating healthier for a couple of days before or after.”

Keep nuts, seeds, and healthy snacks inaccessible places to consume when hungry.

4. Switch to non-food rewards and celebrations

Try to reward yourself with non-foods such as a new dress or outing. Similarly instead of food enjoyment, prefer outings or get-togethers.

5. Hydrate well

Drink enough water. Often dehydration is mistaken for hunger.

6. Good sleep

Night sleep should be good and relaxing. This decreases urges and cravings.

7. Stress management

Do destressing methods and distract yourself so that stress levels come down.

8. Have healthier versions of fast foods

Prepare those fast food dishes at home so that you can control the unhealthy ingredients and not overdo them.

Also, read Midday snacks: which are the healthy options?

Beth emphasizes:

“Talk with your primary care physician or a registered dietitian. That’s what we’re here for: to educate and empower you to make better decisions. We can help you choose healthier options and modifications rather than focusing on things you have to cut.”