Yes, you can train your brain to hate junk food
Addiction to junk food is real, as unrealistic as it may seem. Studies clearly show that people already crave junk food, and for this reason, trying not to eat it intentionally is complicated. According to the findings, these cravings are designed to make sure people can't resist temptation simply. The reason is that the right amount of fat, sugar and salts, along with additives, is included by food manufacturers, enticing individuals not only to consume more junk food, but also the desire to eat more even if they are full.
Show key points
- Junk food cravings are deliberately engineered by manufacturers using the ideal mix of fat, sugar, salt, and additives to make them hard to resist.
- Identifying your personal cravings and avoiding triggers, like keeping junk food out of sight or rerouting your commute, can significantly reduce temptation.
- Creating a structured meal plan and shopping list helps steer you away from processed foods and encourages cooking at home with fresh ingredients.
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- Chewing more slowly during meals gives your brain time to register fullness, which can naturally reduce your food intake.
- The colors and ambiance of your dining area, including tableware choices, can influence how much and what you eat, so it’s best to avoid hunger-inducing hues like red and yellow.
- Mimicking the variety found in junk food by using diverse textures, colors, and flavors in wholesome meals can make healthy eating more satisfying.
- Becoming educated on how junk food is made and what's actually in it can shift your mindset and motivate you to avoid it entirely.
Excluding them from your diet is difficult, but we don't lose all hope. Remember that some techniques can help you overcome this addiction, even if you are a fast food lover. And you have to practice it regularly to make it part of your routine.
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Read on to find out how you can train your brain to hate junk food using these six tricks.
1. Understand your own psyche
There is nothing more important than understanding your thinking mechanism and flaws. You're the best judge of yourself, which means no one else will know what you're most craving for. Are you addicted to sugar or junk food? French fries or shakes? Once you've answered this question, keeping your eyes and mind away from these things will become less complicated.
The first thing you need to do is stop keeping the foods you want in the pantry. If they are sugary, keep only fruits, nuts and whole wheat products that contain no more than five ingredients. According to research, you're likely to end up eating items that are easily accessible. If your workplace is near one of the restaurants you visit frequently, be sure to change the route you take to get to work.
Another thing, no matter what you do, is don't go out to "fast food" places when you're planning a night out or an evening with friends. It's better to try the policy of avoidance than to force yourself into the dilemma of choosing between quitting or accepting.
2. Build a game plan to hate waste
A game plan always works no matter what kind of action you intend to perform in your life. The problem is that when you already have an idea in mind, you tend to follow it instead of doing anything random. So, what food regimen should help you stay away from junk food and processed foods?
Start with a shopping list to buy healthy foods at the grocery store. Having a menu will help you stay away from fast foods like delicious meats, store-bought cakes and the like. Also keep in mind that grocery stores are perfectly designed in such a way that you will be forced to buy more than you intend and need in the first place.
Be sure to stay away from the central wings. They are the ones that include processed and packaged products. Fresh produce is always kept in the first few suites, and this is where you should stick to.
The next step is to think in advance about a meal. Try not to rely on sandwiches or ready-made fried foods, as they also come under the category of fast food. Plan a meal consisting of everything from appetizers to main course and even dessert. This will help you stick to your healthy diet. Once you're home, cook, and make the process as enjoyable as possible. This will promote the idea of cooking every day.
3. Chew more and eat less
Did you know that if you take more time eating, you're likely to eat less? Even if it's fast food you carry? And this is true, according to science. The time you spend chewing food will prolong the total number of minutes you eat. According to research, 20 minutes after you start eating, your stomach gives a signal of satiety.
So try to spend these twenty minutes chewing. This exercise will take some time to master, but over time, you can easily learn the process, and after that, it will soon become your habit.
4. Pay attention to the colors and surroundings
You may have noticed that McDonald's uses red and yellow. These colors, along with orange, are what trigger hunger and lead to queues to eat more. It is for this reason that most restaurants prefer to have these colors in their décor.
Make sure your dining spot is free of these colors. Moreover, the cutlery and utensils you use should not contain any of these colors. Choose unmarked and boring dishes and cutlery. This way, you won't particularly enjoy using them in serving meals, even if they're of Chinese origin. Another thing you should do is use smaller dishes so that they take in smaller portions.
5. Food textures and colors
The reason why fast food looks so appealing is because there's a lot going on in food, which means different colors, texture types, and designs. To eat healthy, you need to repeat it with healthy foods. Try not only to serve three-course meals, but also add a variety of colors and textures. Be sure to eat every type of meal within the meal, from salty to sugary, so that your taste buds are completely satisfied.
6. The more you know, the less waste you consume
Get yourself out, it's that simple. Watch the videos, read on to learn how to make junk food, and you'll want to stop eating it effortlessly. Did you know that the pink and red dyes used are scarlet insects? Many other "hard" facts will help you overcome your junk food addiction.
