Understanding the Difference Between Hunger and Cravings
Understanding the difference between true hungers and cravings is essential to stop eating junk food and control your cravings effectively. True hunger develops gradually and signals your body’s need for nourishment, which can be satisfied with healthy foods like proteins and vegetables. However, cravings are sudden, intense urges for specific junk food high in sugar, salt, or fat, often triggered by emotions like stress or boredom rather than actual hunger. By learning to recognize these signals, you can choose healthier options when hungry and use strategies like distraction or healthier snacks to manage cravings, making it easier to stick to your goals of reducing junk food intake.
10 Tips to Control Your Cravings
1. Plan your meals ahead
There’s no better way to handle cravings than planning your meals and snacks ahead of time. If you have a healthy meal and snacks packed and ready for you at lunchtime and in the afternoon, you’re far less likely to grab a leftover piece of pizza, order French fries, or eat the sweets someone brought in to the office.
Try to plan out each week’s meals on Sunday, or the day before your workweek starts. Grocery shop for what you need. Then prepare large batches of 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 that you can grab in the morning on your way out the door. Fruits like apples, bananas, and oranges travel well and can be kept on your desk, making them easy afternoon snacks.
2. Shop the store perimeter
The perimeter of the grocery store typically includes the produce, dairy, meat, and fish sections. This is where you’ll find real, whole foods instead of highly processed products. Shopping the perimeter is a simple but effective way to start transitioning your diet to healthier options.
Focus on stocking up on fresh vegetables, fruits, whole grains, and lean proteins. These nutrient-dense foods will help satisfy your body’s needs, making it easier to reduce junk food cravings over time. It may take a few weeks, but as your body adjusts, ultra-processed snacks may start to lose their appeal—and you might find that they don’t even taste good anymore.
3. Prioritize healthy foods
One of the most common nutrition myths is that fat makes you fat. In fact, your body needs fat! However, you should avoid trans fats and limit saturated fats, but heart-healthy fats like nuts and avocado will help you feel full and reduce cravings.
Have a handful of mixed nuts as an afternoon snack or a homemade salad dressing with olive oil and vinegar. Adding fresh guacamole or a fatty fish like salmon to your day is also a great way to incorporate healthy, filling fats.
4. Eat enough protein
Protein makes you feel full, often more so than other macronutrients like carbohydrates. Fill your diet with healthy sources of protein including fish, beans, vegetables, and nuts, which provide essential nutrients while keeping you satisfied for longer.
5. Replace sweets with fruit
Fruit has sugar, but it has a lot of vitamins, antioxidants, and water, too. It also contains fiber, which slows and balances out the effects on your blood sugar. This prevents the sugar crash. Once you wean yourself off of manufactured sugar, fruit will taste a lot sweeter and more satisfying to you. Grab a bowl of berries or a piece of watermelon if you’re craving something sweet.
6. Eat a colourful diet
Add some new and different foods to your routine. The more varied your diet, the less likely you will get bored or crave junk food. For example, add a new green to your salad or try a new type of fish this week like tuna.
Bonus: Eating diverse foods of many colors boosts your overall health and helps with disease prevention, too. Examples include purple potatoes, red beets, orange carrots, and green kale.
7. Think about junk food differently
A study showed that when people were trained to look at and interpret one of their most-craved junk foods in a negative light, desire for it lessened. Participants were asked to view the craved food as if:
they were already feeling very full, they just saw the food item sneezed on, they could save the item for later, they were told about negative consequences of eating the food (stomach ache, weight gain)
8. Focus on adding healthy foods, not just on restricting junk food
A study showed that focusing on the positive side of healthy eating is more effective than focusing on the need to remove junk food. The more healthy food you add in, the easier it will be to crowd out the unhealthy ones. Stay positive!
9. Work on stress management
There’s almost always an emotional component behind cravings. Sure, you really need the brownie because you like the flavor. Or your blood sugar is low and you need an energy boost. You’re more likely to grab the Cheetos or leftover cookies when you’re upset or stressed by something.
Consider how you may be eating (or drinking) as a way to stuff feelings, distract yourself, or procrastinate. Try to be compassionate to yourself and do some gentle exploration. Practice redirecting yourself when you feel the urge to reach for food instead of doing what needs to be done, or saying what needs to be said.
Healthy stress management tools include activities that help calm your mind and shift your focus away from emotional eating. Try going for a walk or run, practicing yoga, meditating for a few minutes, or taking deep breaths to reset. Talking to a trusted friend or family member can also provide support. Engaging in creative activities like painting or journaling can help you process emotions in a healthier way, making it easier to resist the urge to reach for junk food.
10. Get consistent sleep
Most people don’t get nearly enough sleep. And while you’re probably aware of the effects on your mood or energy level, you may not know that lack of sleep is also thought to play a big role in junk food cravings. A recent study in Sleep showed that sleep restriction resulted in more hunger and less ability to control intake of “palatable snacks.”
So make the effort to turn in a little bit earlier every night. You might also want to stop eating a few hours before you intend to go to bed. A full stomach can cause indigestion and interfere with your ability to fall or stay asleep.
The Benefits of Cutting Back on Junk Food
Cutting back on junk food offers a wide range of benefits that go beyond just managing your weight. Reducing your intake of processed snacks, sugary drinks, and fried foods can lead to improved energy levels, better digestion, and clearer skin. It also supports long term health by lowering your risk of chronic conditions such as heart disease, diabetes, and high blood pressure. As your body adjusts to a cleaner diet filled with whole foods, you may notice improved mood, sharper focus, and fewer energy crashes throughout the day. In time, your taste buds will adapt and natural foods like fruits and vegetables may start to taste more flavorful and satisfying, making it easier to stay on track with healthier choices.
Supporting Your Journey to Healthy Eating with GHHS Healthcare
Making the decision to reduce junk food and manage cravings is a powerful step toward better health and well-being. By understanding your body’s signals, planning ahead, and focusing on nourishing foods, you can gradually build healthier habits that last. Stay consistent, be kind to yourself throughout the journey, and enjoy the positive changes that come with making mindful choices each day.
If you’re ready to cut back on junk food and embrace a healthier lifestyle, GHHS Healthcare is here to support your journey. Our Dietitian and Nutrition Services offer personalised guidance to help you make smarter food choices, manage cravings, and build sustainable eating habits. When combined with our comprehensive health screening, you gain a clearer understanding of your current health and receive expert recommendations tailored to your nutritional needs. With GHHS Healthcare, you can take meaningful action toward improving your overall well-being and maintaining a healthier routine.
