How To Stop Eating Junk Food
In this article we're going to tackle two big subjects: How to stop eating junk food and how to manage food cravings.
First off, let's address the question on everyone's mind: why do we have cravings for fattening food in the first place? The leading theory is that cravings are a survival mechanism that helped our ancestors find and consume energy-dense foods. This is supported by research in the field of evolutionary biology and nutrition.
We’re Wired For Cravings
For example, a study published in "Nature Reviews Endocrinology" found that cravings for sweet and high-fat foods are an evolutionary adaptation that helped our ancestors find and consume energy-dense foods. This adaptation ensured that our ancestors had enough energy to survive in an environment where food was scarce.
Another study published in "Physiology and Behavior" found that cravings for sweet and high-fat foods are triggered by the body's need for energy. The study participants consumed a low-energy diet, and the results showed an increase in cravings for sweet and high-fat foods.
Moreover, research in the "American Journal of Clinical Nutrition" found that the preference for sweet tastes is an innate characteristic that is present at birth and is influenced by genetic factors. The study found that the preference for sweet tastes is associated with a higher intake of energy-dense foods and a lower intake of fruits and vegetables.
Additionally, research in the "Obesity Reviews" found that the availability of palatable, energy-dense foods in the modern environment is a major contributing factor to the development of obesity. The study found that the abundance of palatable, energy-dense foods in the modern environment has led to an increase in calorie intake and a decrease in physical activity.
Cravings for sugary and fatty foods are an evolutionary adaptation that helped our ancestors find and consume energy-dense foods. This adaptation ensured that our ancestors had enough energy to survive in an environment where food was scarce. However, the modern environment, with its abundance of palatable, energy-dense foods, has led to an increase in cravings and an increase in obesity.
But here's the thing, in today's world, energy-dense foods are everywhere, and easy to come by. So, why do we lose control and devour an entire pint of ice cream or bag of chips when a craving strikes?
Hedonic Hunger
This is where the concept of "hedonic hunger" comes in. A study published in the "International Journal of Obesity" found that when we eat palatable, highly rewarding foods, it activates the pleasure centers in our brains and can lead to overeating.
Have you ever found yourself mindlessly eating a bag of chips or a pint of ice cream, despite not feeling physically hungry? This phenomenon is known as "hedonic hunger," and it occurs when the pleasure centers in our brain are activated by the taste and reward of certain foods.
A study published in the "International Journal of Obesity" found that palatable, highly rewarding foods, such as those high in sugar and fat, activate the release of neurotransmitters in the brain, such as dopamine, which can lead to overeating. This reward-driven eating can override our body's natural hunger cues and lead to consuming more food than necessary.
Additionally, a study in the journal "Obesity" found that people who have a higher sensitivity to the rewarding properties of food are more likely to experience hedonic hunger. They discovered that people with higher levels of the hormone ghrelin, which is responsible for stimulating appetite, experienced more intense cravings for palatable foods.
Another research from "Appetite" found that people who have a greater availability of dopamine receptors in certain parts of the brain were more likely to experience hedonic hunger. These receptors are involved in the brain's reward system, and a greater number of them may lead to a stronger response to rewarding foods.
Hedonic hunger can also be influenced by emotions, stress, and boredom. A study published in the "Journal of Behavioral Medicine" found that people who reported feeling emotionally or stress-induced eating, had a stronger drive to eat palatable foods, even when they were not hungry.
In short, hedonic hunger is a complex phenomenon influenced by a combination of factors, including biology, neurotransmitters, emotions, and more. It is a powerful force that can override our body's natural hunger cues and lead to overeating, especially when it comes to palatable, highly rewarding foods.
How To Manage Cravings
Mindfulness
So, what's the best way to manage these cravings? Well, a study published in the "Journal of Nutrition" found that practicing mindfulness techniques can help decrease cravings.
Mindfulness is a practice that involves paying attention to the present moment with an open and non-judgmental attitude. It has been shown to be effective in decreasing cravings for palatable foods.
A study published in the "Journal of Nutrition" found that people who practiced mindfulness had a decrease in cravings for sweet and high-fat foods. The study participants were asked to pay attention to their hunger and fullness cues before and after meals, and to rate their cravings for palatable foods. The results showed that the participants who practiced mindfulness had a significant decrease in cravings for palatable foods.
Another study published in the "Eating Behaviors" found that people who practiced mindfulness-based interventions had a significant reduction in emotional eating, which is a major contributor to cravings for palatable foods.
The study participants were asked to practice mindfulness techniques, such as paying attention to their emotions and physical sensations before and after meals, and to rate their cravings for palatable foods. The results showed that the participants who practiced mindfulness had a significant decrease in emotional eating and cravings for palatable foods.
Moreover, mindfulness can also help to reduce stress, which is another major contributor to cravings for palatable foods.
A study published in "Appetite" found that people who practiced mindfulness had a significant reduction in cortisol, a hormone associated with stress, and an increase in GABA, a neurotransmitter involved in regulating stress. This led to a decrease in cravings for palatable foods.
In addition, mindfulness can also help to change the way we perceive and relate to food. A study published in "The Journal of Health Psychology" found that people who practiced mindfulness had a decrease in food cravings and an increase in intuitive eating, which is the ability to eat in response to internal hunger and fullness cues.
Mindfulness can be an effective tool in decreasing cravings for palatable foods by paying attention to hunger and fullness cues, reducing emotional eating, stress and also changing the way we perceive and relate to food.
Eat LOTS of Protein
Additionally, a study in the "American Journal of Clinical Nutrition" found that consuming protein-rich foods can decrease cravings for sweet and high-fat foods.
Whoa, whoa whoa! Why would eating protein squelch your cravings for sugar?
Because protein is a highly satiating macronutrient, meaning it can help keep you feeling full and satisfied for longer periods of time.
A study in the "American Journal of Clinical Nutrition" found that consuming protein-rich foods can decrease cravings for sweet and high-fat foods. The study participants consumed a high-protein breakfast, which led to a decrease in ghrelin, the hormone responsible for stimulating appetite, and an increase in peptide YY, a hormone that helps to suppress appetite. This resulted in the participants experiencing a decrease in cravings for palatable foods throughout the day.
Another study in the "British Journal of Nutrition" found that consuming a high-protein meal led to an increase in the hormone GLP-1, which is involved in regulating appetite and glucose metabolism. This increase in GLP-1 led to a decrease in cravings for sweet and high-fat foods.
Protein also takes longer to digest than carbohydrates or fat, which can help to keep you feeling full for a longer period of time. This can reduce the likelihood of experiencing cravings for palatable foods.
Finally, protein-rich foods can also help to increase the release of the neurotransmitter dopamine, which is involved in the brain's reward system. This can help to decrease cravings for palatable foods by reducing the rewarding properties of these foods.
But come on!
Let's be real, sometimes no amount of mindfulness or protein can curb those cravings. And that's okay! It's important to remember that indulging in the occasional treat is part of a balanced lifestyle. Just try to be mindful of portion sizes and make sure to balance it out with healthier options.
Cravings for sugary, high-fat foods are a natural part of our biology, but understanding the science behind them can help us make better choices. So, the next time you find yourself eyeing that chocolate cake, remember that it's not a personal failing, it's just your body trying to survive.
A Quick Summary
Survival Mechanism:
Cravings are a survival mechanism that helped our ancestors find and consume energy-dense foods, according to a study published in the journal "Nature Reviews Endocrinology." Our bodies are hardwired to crave sugar and fat because they provide a quick source of energy.
Hedonic Hunger:
Hedonic hunger is a phenomenon that occurs when the pleasure centers in our brain are activated by the taste and reward of certain foods. Studies have shown that palatable, highly rewarding foods, such as those high in sugar and fat, activate the release of neurotransmitters in the brain, such as dopamine, which can lead to overeating.
Managing Cravings:
There is no one-size-fits-all solution to managing cravings, but a combination of strategies can be effective. Practicing mindfulness techniques, consuming protein-rich foods, regular physical activity, cognitive-behavioral therapy, and reducing availability of palatable foods in the environment can be effective in decreasing cravings for palatable foods.
Understanding the science behind cravings can help us make better choices. Cravings are a natural part of our biology, but with the right strategies, we can take control of them and find a balance between indulging and maintaining our health.
References
- "Nature Reviews Endocrinology"
- "International Journal of Obesity"
- "Journal of Nutrition"
- "American Journal of Clinical Nutrition"
- "Obesity"
- "Appetite"
- "International Journal of Behavioral Nutrition and Physical Activity"
- "Eating Behaviors"
- "The Journal of Health Psychology"
- "British Journal of Nutrition"
