how to get rid of junk food addiction

How to Get Rid of Junk Food Addiction

Last Updated: Tue, January 23, 2024

It is normal for people to crave food from time to time. However, there are some who cannot control their cravings. One of the worst things they experience? Junk food addiction. 

In a nutshell, these are strong, uncontrolled cravings for junk food. The hunger these people experience is usually stronger than regular hunger. 

If you or your loved one is suffering from junk food addiction, we are here to help. 

This post explores how to get rid of junk food addiction. 

How to Get Rid of Junk Food Addiction: 10 Things You Can Do 

Here’s how to get rid of junk food addiction:

How to Get Rid of Junk Food Addiction Step 1: Eat Enough Protein

Protein makes you feel fuller than other macronutrients, such as carbohydrates. 

To curb your junk food cravings, fill your diet with protein-rich foods such as meat, fish, beans, and nuts. 

When you're full, you have less room and an appetite for junk food.

How to Get Rid of Junk Food Addiction Step 2: Shop for Healthy Food

The vegetable, dairy, meat, and seafood areas are usually located around the perimeter of the grocery store. This is where you'll discover actual foods, not heavily processed stuff. 

Try to buy exclusively from these areas when you go shopping. Don't buy anything with more than a few ingredients (or ones you can't pronounce) on the label. This is an important step in converting your diet to whole foods.

Because you'll be getting all of the nutrients you need from these nutritious meals, your junk food addiction will begin to fade. 

How to Get Rid of Junk Food Addiction Step 3: Eat the Rainbow 

The more diverse and colorful your diet, the less likely it is that you will become bored or want junk food. 

For example, try a different green in your salad (mustard greens, anyone?) or a new type of seafood like tuna this week.

As a bonus, eating a variety of colorful foods improves your general health. It helps prevent illnesses as well. 

Purple potatoes, crimson beets, orange carrots, and green kale are just a few examples of healthy food you can add to your diet.

How to Get Rid of Junk Food Addiction Step 4: Focus on Adding Healthy Foods to Your Diet 

According to research, concentrating on the positive aspects of healthy eating is more beneficial than focusing on the need to eliminate junk food.

The healthier meals you incorporate, the easier it will be to eliminate the harmful ones. Don’t forget to maintain an optimistic attitude as you go!

How to Get Rid of Junk Food Addiction Step 5: Eat Healthy Fats 

One of the most prevalent myths is that fat causes weight gain. Actually, your body needs fat. 

However, there are several forms of fat. While trans fats and saturated fats should be avoided, heart-healthy fats like almonds and avocado will help you feel full and minimize cravings.

So, snack on a handful of mixed nuts in the afternoon. You may also prepare your own salad dressing with olive oil and vinegar. Including fresh guacamole or fatty seafood like salmon in your diet is another fantastic way to get healthy, satisfying fats.

How to Get Rid of Junk Food Addiction Step 6: Drink a Lot of Water 

Thirst is sometimes mistaken for hunger or cravings. 

If you get an unexpected need for certain junk food, try drinking a large glass of water. Then, wait for a few minutes. You may notice that the urge goes since your body is just thirsty.

Additionally, drinking sufficient amounts of water may offer several health benefits. For one, it can help lower appetite. It also helps you lose weight. 

How to Get Rid of Junk Food Addiction Step 7: Distance Yourself from Junk Food. 

When you have a junk food craving, attempt to keep it at bay.

You may, for example, go for a quick walk or take a shower to distract yourself. A shift in mindset and surroundings can help you not to give in to your cravings.

Chewing gum has also been demonstrated in several trials to help reduce hunger and cravings. 

How to Get Rid of Junk Food Addiction Step  8: Avoid Getting Extremely Hungry 

Hunger is one of the most common causes of cravings. 

To avoid feeling hungry, it's a good idea to eat regularly. Keeping nutritious snacks on hand can help, too.

You may also be able to avoid the need entirely if you are prepared and avoid long periods of hunger.

How to Get Rid of Junk Food Addiction Step 9: Get Enough Sleep. 

Hormones that change during the day have a major impact on your hunger. 

Sleep deprivation disturbs your hormone fluctuations. This can result in poor eating management and intense cravings.

In fact, sleep-deprived persons are up to 55% more likely to become fat than people who receive adequate sleep, according to studies.

As a result, getting enough sleep may be one of the most effective strategies to keep your junk food cravings at bay. 

How to Get Rid of Junk Food Addiction Step 10: Fight Stress

Stress can cause food cravings and impact eating habits, particularly in women.

Women who are anxious eat much more calories and have higher desires than non-stressed women. 

Furthermore, stress elevates cortisol levels in the blood, a hormone that can cause weight gain, particularly in the abdomen.

So, reduce stress in your environment by preparing ahead of time, meditating, and generally slowing down.


Although our brains are hardwired to crave a variety of foods, they might crave too much junk food. This can lead to junk food addiction. 

Plus, the more junk food you eat, the more you desire it. You can stop the cycle and live a better life now if you follow the steps in our how to get rid of junk food addiction guide. 

Having the right support system, and a sobriety app like I Am Sober can also help. 

I Am Sober is a free app that helps you get some control back in your life.

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