How to Plan to Avoid Junk Food

Unless you move to a macrobiotic commune in Oregon, kicking the
junk-food habit can be tough. Junk food is convenient, marketed
aggressively, cheap to buy and hard to resist. Most Americans fail to
lose weight because they're programmed to consume far too much
and to choose foods that are saturated with fat and salt ("Supersize
those fries?"). See 24 Choose a Weight Loss Plan and take steps to
reform that junk-food junkie within you.

Difficulty: Moderate

Instructions

1. Eliminate temptation at home. Clear out all the junk from your cupboards, and get the whole family on board for the effort.

2. Lay a healthful foundation by stocking up on ingredients for nutritious meals, desserts and snacks. If you eat healthy food at home, you won't feel so bad when you splurge on an infrequent fast-food meal or candy bar.

3. Set realistic expectations for yourself by remembering to practice moderation. Total deprivation will only make your cravings more intense, so allow yourself a weekly treat for cutting back.

4. Identify those times of the day when you're most vulnerable to a junk-food attack. Is it that relentless 3 p.m. cookie craving? The phone call from your client-from-hell that spurs a run to McDonald's? Prepare ahead of time by having healthy, flavorful alternatives on hand--and if you still need to indulge, just have a bite or two and toss the rest. Better yet, schedule alternate activities for those times when you're most likely to face temptation.

5. Choose grilled or broiled versions of foods that are typically fried. Grilled chicken sandwiches, grilled chicken and rice bowls, sandwiches with no cheese and a small amount of mayonnaise, fatfree or baked chips, water, and salads with light dressing are available at most fast-food restaurants.

6. Focus on eating healthy foods. Be sure the snack foods you keep in plain sight and hidden away are all good choices. Keep a fruit basket on your kitchen counter, table or desk. If you stock the refrigerator with exclusively healthy foods, you'll eventually overcome the urge for fat and sugar-laden treats.

7. Avoid situations that may encourage a junk attack, like sitting in front of the television all evening. Resist those evil vending machines at work by bringing your own healthful snacks and leaving your pocket change at home.

8. Cook large quantities and put extra meals in the freezer. That way you won't be tempted to make a junk-food run on your way home from work. See 297 Plan a Week of Menus.

Tips & Warnings

• Listen to your appetite and adjust portions and ingredients-- rather than deny yourself-- to moderate your diet.
• Give alternative, healthy fast food a try. The vegetarian fast-food industry is quickly expanding.
• Get in the habit of reading food labels: If the first two ingredients are fat and sugar, it's junk food.
• Don't take labels at face value. Many "low-carb," "low-fat" or "no-fat" products are still very high in calories and dangerous trans fats.

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[nzpapaz]

on 12/4/2009 Don't deprive yourself, eat the foods you like in healthy alternatives! I LOVE potato chips so I look for healthier version bc if i dont eat them when I want them i will eat everything in my house. I try veggie chips or multi grain chips with a little dip hummus or something. Mediterranean snack food company makes realllly good veggie chips and multi grain chips so when i crave potato chips i try these instead. they even have nutritional value (fiber and protein) so i get filled up more and not just eating empty calories

on 8/8/2006 I always find the first few days to be very hard, but after a week I weigh myself and see that I've lost some weight and I feel a lot better. When you see your goal is in sight, you know that you can get there.

My tip for dieting is eat breakfast as soon as you get up. Breakfast should be something high in complex carbohydrates with some milk.
Then eat small 2 hours later, then eat lunch, eat a bit of fruit in the afternoon, have a light dinner and make sure that is at least 4 hours before you go to bed. Drink 2 liters of water per day!!

on 7/19/2006 Put down the chocolate! Snack on foods that are low-GI. Too much sugar turns into fat, and your system will go flat after a sugar binge. You'll end up looking for something else to eat. If you must have something sweet, have a piece of unsweetened dried fruit (without the powdered sugar) or a small handful of honey-coated nuts (no seconds).

Enjoy your snack. Savoring what you're eating plays a big part in being satisfied with a small portion. And avoid eating more than your daily requirements.

on 6/30/2006 Stock up on ice cubes in your freezer. When you are hungry (it is fun, and it may be because you are dehydrated), go to the fridge and bite on a couple of ice cubes. If you are still hungry, eat something like a salad with light dressing or fruit with cottage cheese(it is very good for you), but not something that is high in sugar or fat. It has always worked for me!
Good luck.

on 3/30/2006 Shopping hungry causes you to buy way more than you need, because everything looks good. Make sure not to shop hungry and never leave the store with 2 or more junk food items. It's best to only buy one or none. You can't eat junk food if it's not in your house.