Junk food generally refers to highly processed foods and drinks like fast food, sodas, candy, cookies, and salty snacks. These items often make up a significant part of many people’s diets. Some studies even suggest that nearly half of the daily calories consumed by the average American come from junk food.
Though it’s fine to enjoy treats like baked goods, ice cream, and chips occasionally, regularly eating junk food can negatively impact your physical and mental health. Diets high in junk food are linked to health issues such as obesity, fatty liver, high blood sugar, depression, heart disease, and certain types of cancer.
If you’re trying to cut back on junk food, there are several methods you can try. Here are nine evidence-based tips to help you reduce your consumption of junk food.
One effective way is to cook more meals at home. People often reach for convenience foods like sweetened coffee drinks, donuts, and fast food when they’re in a rush and don’t have other options. Cooking at home, including meal prepping, can lower your dependence on these convenience foods and ensure you always have a healthy meal or snack available. Studies have shown that people who cook more meals at home tend to have better-quality diets, consume more fruits and vegetables, eat less fast food, and have lower obesity rates compared to those who dine out frequently. Plus, cooking at home can save money.
If you’re new to cooking, start by preparing one or two meals at home each week and gradually increase your home-cooked meals.
Protein is a key nutrient that helps you feel full and influences your food intake and choices. Increasing your protein intake can be an effective way to curb snacking and prevent overeating, which may help you cut down on junk food. Some research suggests that replacing carbs with fat and protein can reduce food cravings and overall calorie intake. For instance, a small study in 2019 found that a higher protein, lower carb diet significantly reduced cravings for sweets and fast food after just four weeks.
Moreover, following this type of diet can help improve self-control over eating and reduce the tendency to overeat when faced with tempting foods like junk food.
Restrictive diets or severely cutting calories might seem like a solution for weight loss or reducing junk food consumption, but they can backfire. Skipping meals and avoiding certain foods can increase cravings and snacking. For example, a review from 2020 suggested that total avoidance of some foods may lead to increased cravings for those items. Skipping meals, such as breakfast, could also heighten cravings for carb-heavy foods later on.
In general, maintaining a regular meal plan with nutrient-rich, protein-packed meals and snacks can help you manage your calorie intake and reduce cravings for junk food.
Understanding how different foods affect your body and hunger levels can assist in making healthier choices and cutting back on junk food.
Most junk foods are high in calories but low in satisfying nutrients like fiber, protein, and healthy fats, which are important for feeling full. Instead of grabbing a donut and sugary coffee on your way to work, think about your body’s needs and how your breakfast choice will impact your blood sugar, hunger, and mood. Opting for a higher-protein, higher-fiber breakfast, such as egg bites with fruit and unsweetened coffee, can help keep you full and prevent later cravings for junk food.
Getting enough sleep is crucial for health, and lack of quality sleep can harm your food choices and increase junk food cravings. Studies show that sleep deprivation can lead to higher overall calorie intake, snacking, and cravings for carb- and fat-rich foods, like junk food. Just one poor night’s sleep can affect your eating habits the next day. A 2019 study found that when women reduced their sleep by two to three hours, they experienced more hunger and cravings compared to a full night’s sleep, with a particular increase in the desire for chocolate and larger portion sizes.
To support overall health, the National Sleep Foundation advises adults to get seven to nine hours of sleep per night.
Stress can also affect your physical and mental health and influence your food choices. While it’s impossible to avoid all stress, managing it healthily can help reduce your junk food consumption. Chronic stress can influence hormones that control eating behaviors. Interestingly, short-term stress tends to suppress appetite, but chronic stress increases cravings and intake of highly appealing foods like junk food. A 2021 study found that people with higher stress levels consumed more ultra-processed foods compared to those with lower stress levels.
To reduce stress, consider meditation, exercise, therapy, or spending more time outdoors.
If your kitchen is stocked with junk food, think about replacing these items with more nutritious options. Keeping tempting junk food around can lead to excessive snacking and calorie intake, which can impact health negatively. Studies show that simply seeing tempting foods can stimulate the brain’s appetite and reward centers, leading to unnecessary snacking. While there’s nothing wrong with enjoying a treat now and then, if you’re aiming to eat less junk food, avoid buying it and stock up on nutrient-dense alternatives instead.
Strict diets aren’t beneficial for health and can harm your relationship with food. Ultra-restrictive diets often lead to yo-yo dieting, where weight is lost and regained repeatedly, increasing long-term weight gain and risk of conditions like diabetes and high blood pressure. Many fad diets involve strict rules, such as cutting out added sugar or significantly reducing carbs. This can lead to increased cravings and overeating.
Instead of following strict diets, consider adopting a nutritious, balanced eating pattern like a Mediterranean or plant-centric diet, which doesn’t impose harsh food rules but emphasizes foods that promote fullness and reduce cravings.
Having a well-stocked kitchen can encourage home cooking and help decrease junk food consumption. People who grocery shop more frequently tend to have better diets with lower intakes of ultra-processed foods. If grocery shopping is challenging or you’re unsure what to buy, make a grocery list. This can prevent impulse buys of junk food and help establish a healthier diet, including fresh and frozen fruits and vegetables, nuts and seeds, and protein sources like poultry, fish, or tofu.
Ensuring you have healthy groceries at home can inspire you to prepare balanced meals and snacks for the upcoming week, reducing the temptation of junk food.
Junk food constitutes a large part of the average American diet. Consuming it frequently can negatively impact health, so it’s best to reduce intake as much as possible. If you’re trying to cut back, consider cooking more at home, increasing your protein intake, choosing satiating foods, and managing stress. While it’s okay to enjoy some junk food in moderation, opting for a diet rich in fiber and protein can encourage healthier eating habits and reduce junk food consumption.
