We have all been facing similar feelings — a sudden craving for salty chips, sugary treats, or fast-food hits, and it is hard to resist. Junk food cravings are not only tempting but also detrimental to our health in the long run.

Junk food is a term used to denote ultra-processed foods and beverages such as fast food, soda, cookies, sugar candies, deep-fried foods, and salty snacks. These foods eventually make up a major portion of most people's meals. As per the International Food Policy Research Institute (IFPRI), about 38% of Indians eat unhealthy foods such as fried snacks and processed foods.
how to stop craving junk foods

Over time, consistently giving in to these cravings can lead to weight gain, low energy, and even chronic health problems like diabetes or heart disease. But with the right strategies, it’s possible to curb these cravings and make healthier choices. Here are some effective tips to help stop craving junk food, plus some healthier alternatives you can try.

Effective Tips To Avert Junk Food Cravings

  1. Identify Triggers

Cravings are often triggered by emotional, environmental, or physical factors. Stress, boredom, or even seeing junk food advertisements can make you want to reach for unhealthy snacks. Take a moment to identify what is causing your craving. Are you hungry, or are you feeling emotionally bored?

Pro-Tip: Keep a food and mood diary for a few days to track when and why you crave junk food. Once you know your triggers, you can find alternative ways to respond, such as going for a walk or practising deep breathing.

Also Read: Junk Food Vs Healthy Food: Advantages, Disadvantages And Healthier Food Choices

  1. Eat Balanced Meals

Cravings stem from an imbalanced diet. When your meals are lacking in essential nutrients like protein, healthy fats, and fiber, your body may crave quick energy sources — often in the form of sugary or fatty foods. Eating balanced meals helps keep your blood sugar stable and minimizes the likelihood of intense cravings.

Pro-Tip: Make sure each meal includes a combination of lean proteins (like chicken, tofu, or legumes), healthy fats (avocado, olive oil, nuts), and fibre-rich carbs (whole grains, fruits, and vegetables). This keeps you feeling fuller for longer, reducing the urge to snack on junk food.

  1. Stay Hydrated

Sometimes, what you interpret as hunger or cravings is your body signalling dehydration. Drinking enough water throughout the day helps prevent mistaking thirst for hunger, which can lead to unhealthy snacking.

Pro-Tip: Start your day with a glass of water and aim to drink at least 8 glasses throughout the day. Herbal teas and infused water with slices of fruit or cucumber are also great hydrating options.

  1. Don’t Skip Meals

Skipping meals can lead to intense hunger later, making it much harder to resist junk food. When you are starved, you are more likely to reach for high-calorie, low-nutrient foods. Regular meals keep your metabolism steady and help curb cravings.

Pro-Tip: Try to eat smaller, more frequent meals throughout the day rather than skipping meals. This helps maintain steady energy levels and reduces the temptation to overeat unhealthy snacks.

Also Read: What To Do After Eating Oily Food? Here Is The List To Escape The Aftermath

  1. Stock Up on Healthy Snacks

If you have easy access to junk food at home or work, it’s much harder to resist when cravings strike. A great way to avoid this temptation is by keeping your environment stocked with healthier options.

Pro-Tip: Replace chips and cookies with nuts, fresh fruit, and veggie sticks with hummus, yogurt, or homemade popcorn. These alternatives are nutrient-dense and satisfying without the empty calories of junk food.

  1. Practice Mindful Eating

Mindless eating happens when you are engaged in watching TV, using your phone, or working. This can lead to eating more than you intended, especially junk food. Being mindful about what and how you eat can reduce these habits.

Pro-Tip: Take time to sit down and enjoy your meals without distractions. Pay attention to how your food tastes and how your body feels as you eat. This awareness helps prevent overeating and reduces cravings for unhealthy foods.

  1. Manage Stress

Stress is a significant factor in craving, especially for comfort foods like sweets or chips. When stressed, your body produces cortisol, which increases appetite and cravings for high-calorie, high-fat foods.

Pro-Tip: Practice stress-reduction techniques such as meditation, yoga, deep breathing exercises, or simply taking breaks throughout the day. Coping with stress can help you lessen emotional eating remarkably.

  1. Get Enough Sleep

Lack of sleep is closely linked to increased cravings for sugary and fatty foods. When you’re tired, your body seeks quick energy in the form of junk food. Prioritize sleep to help control your appetite and cravings.

Pro-Tip: Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine to improve sleep quality, such as reading, taking a warm bath, or avoiding screens before bed.

  1. Chew Gum or Brush Your Teeth

Sometimes, a simple action like chewing gum or brushing your teeth can curb cravings. Minty flavours from gum or toothpaste often reduce the desire to eat something sweet or salty afterwards.

Pro-Tip: Keep a pack of sugar-free gum handy or brush your teeth when a craving hits. This small trick can give you time to decide if you're truly hungry or just having a craving.

Conclusion

Craving junk food is a common challenge, but with these tips, you can break the cycle and make healthier choices. By identifying your triggers, eating balanced meals, staying hydrated, and practising mindful eating, you will not only reduce cravings but also boost your overall well-being. Remember, it is all about consistency — small, mindful changes can lead to big improvements over time.

(This article is reviewed by Preeti Sharma, Wellness Expert)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

Regulating Food Craving: From Mechanisms to Interventions

Wendy Sun 1,2, Hedy Kober 1,

https://pmc.ncbi.nlm.nih.gov/articles/PMC7321886/

The Psychology of Food Cravings: the Role of Food Deprivation

Adrian Meule 1,2,

https://pmc.ncbi.nlm.nih.gov/articles/PMC7399671/