Junk food includes cake, cookies, chips, candy, soda, doughnut. These are highly processed snacks that contain an abundance of calories in the form of fat and sugar, as they are high in calories yet low in nutrients. Eating junk food regularly has many adverse side effects like weight gain, diabetes, and heart disease. If you eat them occasionally or in moderation, you can still enjoy them without worrying about your health.
Learn to enjoy your favorite junk food in moderation and keep them in check to maintain a healthy lifestyle.
Including a Moderate Amount Of Junk food
- Make a plan for a week: Enjoying your favorite junk food in moderation. It needs to be particular so that you stick to a simple plan and can’t cheat. Allow yourself to eat junk food in a week. You may also try the 80/20 rule. 80% of the time, you stick to nutritious, whole foods, and 20% of the time, you eat your favorite fast food. This weekly planning will help you to maintain your weight and health.
2. Allow low-calorie and healthier food: Avoid eating chips or other snacks. Try leaving it on the store shelf. Also, replace your junk food with healthier nutritious meal like protein pancake. If you’re craving your favorite junk food, go ahead and eat the “real deal.” Consume junk food that has low-calorie and healthy nutrients.
o Go for a dark-chocolates has been shown to have antioxidants that help calm to calm and keep you relax. Choose trail mix with dark chocolate chunks to get the antioxidants benefit of chocolate and protein and healthy fats provided by nuts.
o Choose whole-grain chips that have some nutritional fiber.
3. Limit junk food at parties and social events: Keep yourself under control to consume junk food in a small portion at certain events like parties or potlucks.
o Use a small plate if you have only high-calorie fast food in option. It will help you to intake a small size portion of junk foods.
o Allow yourself one trip serving with a small plate.
o Find a healthier and low-calorie option like raw veggies.
Eat junk foof carefully
1. Follow the appropriate portion and serving sizes: If you are going for an occasional junk food treat, make sure you’re following the appropriate portion size.
o Allow yourself to eat chocolates, chips, candies in a small serving.
o Eating multiple servings in one sitting allow junk food to wreak more havoc on your diet.
2. Take precautions if you have diabetes: You will need to be much more careful about your sugar intake if you have diabetes. Try to limit your fast food treat twice a week.
o Do not eat carb-heavy or sugar treats on an empty stomach. Eating heavy carb and sugar can cause your blood sugar level to rise faster than usual.
o Do exercises regularly that can help keep your blood sugar level stable.
1. Eat Healthier food: If you’re looking to minimize or limit your fast food cravings. Try coming up with healthier, more nutritious food.
o Make healthier options like yogurt with fruits, fruit salad, dark chocolates in moderation.
o Go for salty snacks like whole-wheat pita chips, whole-grain tortilla chips, salsa, hummus.
2. Prepare Healthy snacks: Prepare yourself with healthier items that may help you to decrease the temptation.
o Prepare healthy snacks at home or stock your office with healthier options. It will help you to less likely to get a fast food item.
o Eat a healthy breakfast; this will maintain your blood sugar level, so you don’t crave sugar later.
3. Reduce stress: Feeling stress, upset, depressed, or even bored is the common reason for a craving for fast food. Manage stress and emotion to minimize these problems.
o Try to do Meditation, deep breathing exercises that have a good impact on calming your mind and managing stress.
o Try to talk with your friends or family and share your problems to reduce some stress.
4. Drink adequate water: If you feel hungry throughout the day, drink sufficient water can help manage your junk food cravings. Many times you think Hungary, but you were thirty and ended up eating snacks.
o Ensure you’re drinking adequate fluid throughout the day to prevent dehydration. Get plenty of water of 8-13 glasses of water a day.
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