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Do you often get an extreme craving for junk foods? Is it hard for you to stay away from junk for long? You are well aware of the fact about junk foods and probably know the effects of junk food. But still is it difficult to stay away from junk food? If yes, then this blog is for you. But before we get into the tips, let’s understand when shall we categorize food as junk.

What is junk food?

Junk foods are –

  • processed and packaged,

  • ready to cook or ready to eat

  • contain large calorie

  • loaded with salt, sugar, and fat

  • low in nutrition

That means all your breakfast cereals, cornflakes, muesli, cold drinks, ice cream, cakes, instant noodles, instant pasta, instant soup, fruit juices, energy drink, biscuits, cookies, french fries, savory items are generally considered as junk. Remember not to fall into the trap by believing junk can be healthy. No matter how much of iron, calcium or vitamins are being claimed to be added to the final product -junk is junk.


But junk foods are yummy!!

Yes, they are. Junk foods are designed to be extremely tasty and highly addictive. In fact, they are often so tasty which makes our taste buds blunt that we fail to appreciate any subtle taste of natural food.

Why not junk food after all they are super handy!!??

Mostly junk foods are either ready to eat or ready to cook. But we often forget that they are also ready to make you gain unwanted weight. Apart from weight gain, they contribute largely to disturb your hormonal balance, create inflammation and trigger an autoimmune response. As a result, you welcome diabetes, obesity, heart disease, thyroid issues, PCOD, arthritis and what not.

Okay, how to control eating junk foods?

Tips 1: Deep sleep for 7-8 hrs

Sleep is not a luxury but the necessity. If you wish to have a disease free life, getting deep sleep for 7 to 8 hrs is a must. During sleep, our body undergoes detoxification and regeneration process which helps to create hormonal balance and control our food cravings. Surprised? The study shows that one night of inadequate sleep leads to junk craving the next day. All you need to do is fix your bedtime and go completely gadget free before an hour to go to bed.


Tip 2: Drink enough water

Do you know half of the time when you feel hungry, actually you are thirsty? Yes, try this trick. Staying hydrated throughout the day helps to keep a check on your nibble. Drinking water should be the first thing in the morning even before you step down from the bed. Always keep a water bottle handy and keep sipping approximately 3 liters of water throughout the day. Oh yes! Don’t complicate this simple act by cold water /hot water/ warm water/ green tea/ tea/ coffee/ infused water etc. Just drink water.

Tip 3: Plan your meal

Set a healthy kitchen first. Planning meal is always beneficial. It helps you to bring variety to your diet. Most importantly planned meal tells you what to eat next. Therefore, instead of going crazy with hunger and wandering on junk food you ultimately land up eating hopefully something healthy snack or healthy drink. So spend some time over the weekend to plan the menu for the coming week. It will help you to shop accordingly and also to make the necessary arrangements. Just remember to make a doable plan considering your weekly schedule.

Tip 4. Eat a complete meal before leaving home

Let’s face it. There are a variety of food joints close to your household tempting you with their best possible way. Therefore, eating a full meal before going out helps you to stay away from any outside junk or overeating. Mind it that, skipping a meal for lack of time or as a desperate attempt to lose weight may end up adding huge empty calorie. Think about it.

Tip 5: Stop rewarding with food

Self-rewarding for any achievement is great but certainly not with foods especially when you are trying hard to adopt a healthy lifestyle. Let me explain. You may have a plan of getting a treat with your favorite burger once you achieve some target and undoubtedly that will give you immense joy. But this will trigger your craving and you will finally start getting smaller and easily achievable target just to allow yourself for some yummy treat more frequently. So stop fooling yourself. Plan reward but not with food.


Tip 6: Maintain account

Link your junk craving with wasting money. Get this straight that spending any money on junk is a sheer waste. Apart from this, the consumption of junk finally leads to some lifestyle disorder. Therefore when you spend money buying junk make sure you save some more to pay your future medical bills. So start keeping an account for your junk food expenditure.

Tip 7: Stop watching food videos

This is actually disheartening. Especially when checking food videos are our favorite guilty pleasure. But only seeing such videos are perfectly fine. The problem arises when this frequent checking starts tempting you and make you completely crazy with cravings. You know what generally happens next. You end up ordering some junk food. Your concentration, motivation, focus to adopt “healthy food habit” just blew within 2 minutes.

Tip 8: Delete food delivery app NOW

How many food delivery apps do you have on your phone? One/ two / four? Delete them. This is as simple as that. At least delete the app which gives you maximum offers. There is no way out. Have you realized that more than half of the time we order food just to avail some offers!! To save maybe 50/- we put our health on disease offer. Confused? It is like- buy overweight and get diabetes free. Sound gross? But that’s the reality.

Bottom line:

The drill is simple. The conflict between junk food vs healthy food does not stand anywhere.  The harmful effects of junk foods are well proved. Stay away as much as possible from all kind of junk foods. I know it is difficult, especially when the world is conspiring against you by triggering constant temptation. Take a deep breath and say NO to junk foods. It is not that difficult.

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Dr. Soma Chakrabarty has done her Ph.D. in Food and Nutrition in 2017. She is based in Hyderabad. She has 12 yrs of working experience in nutrition. Dr. Soma guides people to modify eating behavior and achieve the goal of wellness. She believes in a sustainable diet that helps people to live rather than survive.

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  • Sada , 14th February 2019 @ 5:09 pm

    Really nice blog . helpful in build a healthy lifestyle

  • Nirman , 16th February 2019 @ 12:44 pm

    Good information. Really did not knew about such things.

    • Dr. Soma Chakrabarty , 17th February 2019 @ 1:45 pm

      Thanks ….Try these hacks….Let us know which one is most effective for you

  • Preetha , 17th February 2019 @ 10:16 am

    Useful tips….

  • GreenCucumber , 22nd February 2019 @ 1:12 pm

    Thanks for the useful tips. Keep Connected.

  • Zeel Gandhi , 22nd February 2019 @ 8:28 pm

    Tip 7 is bang on true.

  • Jaya shrivastava , 2nd June 2020 @ 5:27 pm

    Mam.. this means we should avoid quacker oats, bread,nankeen ,

    • Dr. Soma Chakrabarty , 2nd June 2020 @ 5:35 pm

      Ideally, less processed version is good. Having said that steet cut oats or rolled oats are far better choice than instant oats, and commercially made namkeen. Bread is fine as long as your are not gluten sensitive and eating in moderation.

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