Many people quickly get hooked on sweet and convenient junk foods. Unfortunately, once you’re on this path, it’s hard to stop. Some even believe junk food is addictive because of its sugar content. Overindulging in junk food can harm your health, increasing the risk of obesity, high blood pressure, type 2 diabetes, and more. Whether you want to eat healthier or start a weight loss program, the following tips will help you reduce junk food consumption and increase your protein intake. This isn’t about adopting a high-protein diet, but about recognizing that modern diets often lack sufficient protein and good fats while being overloaded with sugar and bad fats. By balancing your diet with the right amount of protein, fats, and carbs, you’ll make better food choices and improve weight management.
Learn to Cook Balanced, Protein-Rich Meals
If you tend to eat lots of junk food, you probably don’t cook your own meals very often. Cooking at home can help you eat less junk food and more protein, which is found in meats (beef, chicken, fish), dairy (cheese, butter, milk, yogurt), and legumes (beans).
Start by preparing simple, healthy meals that include a portion of meat and several portions of vegetables. For example, grill a piece of meat with a small amount of oil or butter, adding some salt and pepper for flavor. While the meat cooks, steam vegetables like spinach, peas, carrots, broccoli, bell peppers, or onions until they are tender but still crunchy.
You can make a simple dressing using 1 spoon of any type of vinegar and 3 spoons of oil. Add a bit of flavor if you like, such as salt, pepper, chili flakes, soy sauce, or ginger. This recipe makes enough for two servings.
Once you are comfortable with basic meals, aim for plates that are 30% protein and 70% vegetables. Examples include fried chicken with mashed potatoes and spinach, or rice with beef stew and kale. Start by cooking your own meals three days a week and adjust as needed.
Replace Junk Snacks with Fruit and Nuts
If you snack on junk food a lot, it might be because your meals aren’t giving you enough energy or you’re stressed. Instead of high-sugar, high-fat snacks like cakes and chocolates, opt for nutritious fruits and nuts. Fruits and vegetables, such as apples, bananas, oranges, carrots, pears, and berries, are rich in vitamins. Nuts like peanuts, cashews, and almonds provide good fats and proteins. Just remember to eat these snacks in moderation.
Bring Your Own Lunch to Work
A common reason people eat junk food is the lack of healthy options at work. Pack your own meals to avoid temptation. A good example of a packed lunch could be a salad with a piece of fruit and perhaps some yogurt for extra protein. Cooking dinner and making an extra portion for lunch the next day can make this easier.
Count Your Calories
Understanding calorie intake can help you manage your diet. Men should consume about 2500 calories a day, while women typically need around 2000 calories. Exceeding this leads to fat storage. Since junk foods are often calorie-dense, keeping track of your calorie intake can help you stay within your daily limits. Read food labels and look up calorie contents online. You don’t need to be exact—just stay mindful.
Make Better Choices When Eating Out
When you eat out, choose healthy options. Avoid fast food joints and opt for places that serve nutritious meals. Ensure your plate is 30% protein and the rest vegetables, and opt for extra vegetables instead of fries. Be cautious with high-calorie dressings and sauces. Enjoying an occasional dessert is fine if the rest of your diet is balanced.
Start Exercising
Exercise can help burn off the calories from junk foods and improve muscle tone. Begin with activities like swimming, aerobics, jogging, walking, cycling, or skipping rope. Once you’re comfortable, progress to more intense exercises like running, weightlifting, and targeted exercises such as crunches, squats, and push-ups.