10 Ways You Can Beat Junk Food Cravings

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Cravings for junk foods can seem to come out of nowhere. One minute you feel satisfied and the next you feel like your whole body is begging for a peanut butter cup or bowl of ice cream.

Of course, it’s ideal when you might crave apples, blueberries, or green beans because they’re low in calories and good for you. The problem is when you feel like you need something sweet, salty, or high in fat in order to be satisfied. At times, you might even crave all three at once.

You can either fight junk food cravings or give in to the temptation. It’s perfectly OK to allow yourself a treat every now and then, especially when you choose small portions that allow you to stay within your calorie requirement for the day. But when junk food cravings turn into binges, you run the risk of weight gain and you’re overindulging in foods that just aren’t very good for you. Here are some helpful tips to help curb your cravings for junk food.

1. Deal With Your Trigger Foods
2. Consider Whether It’s Craving or Hunger
3. Don’t Skip Meals
4. Go for a Walk
5. Drink Water or a Low Calorie Beverage
6. Manage Your Stress
7. Get Enough Sleep
8. Phone a Friend
9. Chew Gum or Hard Candy
10. Choose the Healthiest Snack Options

Source: Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M. Ultra-processed foods and health outcomes: a narrative reviewNutrients. 2020;12(7). doi:10.3390/nu12071955

Brikou D, Zannidi D, Karfopoulou E, Anastasiou CA, Yannakoulia M. Breakfast consumption and weight-loss maintenance: results from the MedWeight studyBr J Nutr. 2016;115(12):2246-2251. doi:10.1017/S0007114516001550


Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.