Medically the review by Natalie Butler, R.D., L.D. — composed by Erin Moore — to update on October 12, 2017

Share ~ above Pinterest
It’s 3 p.m. And also you’re enduring that all-too-familiar afternoon slump. It brings on a fierce street (or salt or caffeine) craving. You’re not alone. Countless people deal with cravings ~ above a frequent, also daily basis.

Believe the or not, food manufacturers often create foods through the score of igniting the cycle of seeks in consumers. Castle aim for the “bliss point” in a product. This is the suggest at i beg your pardon the eater experience the ultimate pleasure, v not as well much and not too little salty, sweet, and also fatty flavors. These combinations are particularly hard to resist, and your mind reacts in a similar method as v cocaine and other medicine addictions.

While succumbing come cravings might seem inevitable in the moment, there space a few simple points you have the right to do to control them. Here are 10 ideas to obtain you started.

You are watching: How to avoid eating fast food

There’s no far better way to manage cravings 보다 planning her meals and also snacks front of time. If you have a healthy meal and also snacks packed and ready because that you in ~ lunchtime and in the afternoon, you’re far less likely to seize a leftover piece of pizza, stimulate French fries, or eat the sweets someone brought in come the office.

In other words, girlfriend will alleviate your “food cue reactivity.” This is what researchers contact your susceptibility come being influenced by the food smells, advertisements, and conversations surrounding you every day.

Try to arrangement out each week’s meals top top Sunday, or the day before your workweek starts. Go grocery store shopping because that what friend need. Climate prepare large batches the easy foods like brown rice, beans, stir-fried or roasted vegetables, or cold salads. Use food storage containers, mason jars, or foil to pack up serving sizes the you deserve to grab in the morning on your means out the door. Fruits choose apples, bananas, and also oranges take trip well and can be retained on your desk, making them basic afternoon snacks.

The perimeter that the grocery store store commonly includes the produce, dairy, meat, and fish sections. This is wherein you’ll find real foods, rather than highly processed food products. As soon as you go shopping, shot to acquisition items just from these sections. If a food article has more than a few ingredients ~ above the brand (or ones you can not pronounce), nothing buy it. This is a an essential step in transitioning her diet to whole foods.

Over time, her body and palate will gain used to:

fresh vegetablesfruitgrainsproteins

You’ll be acquiring all the nutrients you require from these healthy foods, so your cravings for the fake ingredient will begin to diminish. It may take a few weeks, however eventually it won’t even taste good to you!

One the the most typical nutrition myths is that fat provides you fat. In fact, your body demands fat! However, there are many different types of fat. You must avoid trans fats and limit saturated fats, however heart-healthy fats prefer nuts and also avocado will aid you feel full and also reduce cravings.

Have a grasp of combined nuts as an afternoon snack. Or you can make a homemade salad dressing through olive oil and vinegar. Adding fresh guacamole or a fat fish prefer salmon to your day is also a an excellent way to combine healthy, pour it until it is full fats.

Protein provides you feel full, often an ext so than various other macronutrients choose carbs. Fill her diet with healthy and balanced sources of protein including:


When she full, there’s much less room — and less desire — for junk food.

Fruit has sugar, but it has actually a lot of vitamins, antioxidants, and water, too. It likewise contains fiber, i beg your pardon slows and balances out the effects on her blood sugar. This stays clear of the sugar crash. As soon as you wean you yourself off of made sugar, fruit will certainly taste a lot sweeter and more satisfying to you. Take a bowl of berries or a item of watermelon if you’re desire something sweet.

Add some new and various foods to your routine. The much more varied her diet, the much less likely girlfriend will get bored or crave junk food. For example, add a new green to her salad (mustard greens, anyone?), or try a new type of fish this week favor tuna.

Bonus: Eating varied foods of countless colors increases your in its entirety health and helps with disease prevention, too. Examples encompass purple potatoes, red beets, orange carrots, and also green kale.

A 2013 study showed that when world were trained to look at and interpret one of their most-craved junk foods items in a negative light, desire for it lessened. Participants were asked to view the craved food together if:

they were already feeling really full they just saw the food item sneezed onthey could save the item for laterthey were told about an adverse consequences of eating the food (stomachache, weight gain)

Your mental is much an ext powerful than you might think. It can not hurt to experiment!

A examine in the newspaper Nutrients verified that concentrating on the confident side of healthy and balanced eating is an ext effective than concentrating on the must remove junk food.

The more healthy foods you add in, the less complicated it will be to crowd the end the unhealthy ones. Remain positive!

There’s practically always an emotional component behind cravings. Sure, you really need the brownie due to the fact that you favor the flavor. Or your blood street is low and also you need an power boost. You’re more likely come grab the Cheetos or leftover cookies once you’re uncomfortable or emphasize by something.

Consider how you might be eating (or drinking) together a way to stuff feelings, odor yourself, or procrastinate. Try to it is in compassionate come yourself and also do part gentle exploration. Practice redirecting yourself as soon as you feel the advice to reach for food rather of act what requirements to be done, or saying what requirements to be said.

Healthy stress management tools include:

taking a go or runyogameditating because that a couple of minutestaking some deep breathstalking to a trusted friend or household memberdoing something an innovative like paintingjournaling

Experiment and find what works best for you. If your stress feels overwhelming, speak to your medical professional or a mental health professional. They deserve to offer emotional support and also suggest various other effective, healthy, non-food coping methods.

Most people don’t get practically enough sleep. And while you probably conscious of the results on your mood or energy level, you may not recognize that absence of sleep is likewise thought come play a big role in junk food cravings. A recent study in Sleep confirmed that sleep restriction result in more hunger and less capability to control intake that “palatable snacks.”

So make the initiative to revolve in a small bit earlier every night. Friend might additionally want to avoid eating a couple of hours before you intend to walk to bed. A complete stomach can reason indigestion and interfere through your capability to fall or stay asleep.

See more: How Old Was Michael J Fox When He Was Diagnosed With Parkinsons

Although our brains space wired to eat a variety of foods, junk food might reduce this desire. This deserve to trap girlfriend in a vicious bike of unhealthy eating. The much more you eat junk food, the much more you crave it. By complying with the basic steps, you have the right to break the cycle today and also lead a healthy life.


Medically the evaluation by Natalie Butler, R.D., L.D. — composed by Erin Moore — updated on October 12, 2017