How to Eat Foods You Don’t Like

Things You Can Do Today to Stop Eating Junk Food

Tip 1: Plan Your Meals

If you plan your meals beforehand, you will not find yourself in a situation when you are tired and hungry but have no idea what to eat. Most people order a burger or pizza in such cases, as this is the simplest option and it often seems the best choice.

By having healthy meals prepared beforehand or at least knowing what you want to cook, you will improve your diet and reduce your chances of going for junk food.

Tip 2: Eat Small Portions Frequently

You will not have the temptation to snack on fries and soda if you eat frequently. While planning your ‘stop eating junk food’ program, make sure to include at least 5 meals in your daily schedule. Thus you will actually eat almost every 3 hours, leaving almost no time for the thought of buying something junky.

Tip 3: Improve the Satiety of Your Meals

Another problem for those who don’t stop eating junk food is that they never feel full for long. These foods are created so they increase your blood sugar level rapidly, but soon after the effect is gone. By preparing meals with products high in fiber (certain fruits and vegetables, seeds, nuts, grains, etc.) you will get energy that will last for hours, keeping you full and working for longer.

Tip 5: Pay Attention to the Fats You Consume

In order to stop eating junk food, read about the harmful effect of saturated fats. Fast food, many sauces, etc. contain lots of these fats; so if your goal is a healthy diet, make sure to add products high in unsaturated fats to your meals. For example, it’s better to use olive oil as your salad dressing instead of junky sauces.

Tip 6: Eat Multicolor Dishes

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Make your meals different all the time. It will be easier to stop eating junk food if you try something new but healthy every week. Adding products of different colors will enrich your meal with a wide range of vitamins, microelements, and antioxidants. Try making salads with veggies of as many colors as possible, and you will feel happier even just looking at the dish.

Tip 7: Cook More

Whenever you have free time, try cooking lessons, learn healthy recipes, and practice. When you know you can prepare something tasty and healthy yourself, you won’t think about junk food. Moreover, you are able to modify the taste so it’s exactly how you like it.

Tip 8: Avoid Junk Food in Grocery Stores

Most supermarkets are planned in a way so you always see junk food somewhere. There is also a theory that the aisles are built to make you wander around for as long as possible, spending more money on foods you weren’t even thinking about. When you are in such a store, look only at the peripherals – most often you will find vegetables, fruits, and other healthy products right there.

Tip 9: Manage Your Stress

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Any stressful environment will often make you crave for junk food to comfort yourself with. In order to eliminate this habit, try to manage stress using other ways. Go out to the park, do yoga, talk to friends or family, take up a hobby – keep yourself away from junk food. Thus you will develop several stress management techniques that will be healthier and will work better for you.

Tip 10: Get Enough Sleep

It sounds almost impossible in many cases, but try to get at least the minimum rest you need. Studies have proven that a lack of sleep increases junk food cravings. If you suffer from insomnia, try not to eat within several hours before you go to bed. This will help you fall asleep faster and feel more rested in the morning.

The tips above are simple enough to try. Make sure you keep on improving your diet and lifestyle – the process of eliminating a bad habit lasts more than one day and even more than one week. But as a reward, you will look healthier and avoid many diseases caused by the harmful elements contained in junk food.

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6. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing.

Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check whether you’re a healthy weight by using the BMI healthy weight calculator.

Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

If you’re underweight, see underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.

The Origins of Veggie-Phobia

iStock.com/bopav
iStock.com/bopav

If you grew up on the modern industrialized diet, full of processed food, artificial flavorings, and added salt, sugar, and fat, then fresh vegetables (and even fruit) will taste bland, at best. If you’ve ever tasted an orange after eating a candy bar, you’ll understand that our taste buds adapt quickly to new peaks of flavor, and then find lower amounts very unstimulating.

We perceive five basic tastes in food: sweet, salty, bitter, sour, and umami. Of these, the least popular to many of us is bitter, which may indicate the presence of toxins in a potential food source. Many vegetables are a bit on the bitter side, and if you didn’t grow up getting exposed to bitter foods regularly, it can be difficult to cultivate the taste as an adult.

Sweet is a Much More Popular Taste

The core reason why we like “sweet” is because it’s associated with mother’s milk and high-calorie foods like ripe fruit. A preference for sweet food guides us to consuming enough calories, which has had an evolutionary advantage in a world of frequent shortages, famines, and food instability.

Unfortunately, the industrial food system has hijacked our taste buds to make anything that isn’t screaming with sweet, fatty, and salty flavors seem tasteless by comparison. Flavorists, as flavor scientists are known as, work for every processed food conglomerate to raise what they call the “bliss point” of each product: that magic formula that makes the food as addictive as possible to maximize sales and profits.

When those foods become your norm, there’s no way a plate of steamed zucchini can compete.

High-Carb Foods That Most People Avoid on the Keto Diet

Grains

Cereal, crackers, rice, pasta, bread and beer are high in carbohydrates. Even whole-wheat pasta and the new bean-based pastas are high in carbs. Consider alternatives like spiralized vegetables or shirataki noodles, which are healthier low-carb options. Sugary breakfast cereals and healthy whole-grain cereals are high in carbohydrates too and should be avoided or minimized. "A slice of bread is 11 grams of carbs on average so technically you could have one slice a day maybe but that's spending all your carbs on pretty poor nutrition so I wouldn't recommend it when for the same carbs you could have A LOT of veggies," says Dority.

Beer can be enjoyed in moderation on a low-carb diet. Dry wine and spirits are better options but all alcohol should be very limited.

Starchy vegetables and high-sugar fruits

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates (get a full list of low-carb fruits ranked from lowest to highest).

Carb counts for high-sugar fruits:

  • Banana (1 medium): 24 g net carbs (27 g total carbs)
  • Raisins (1 oz. / 28 g): 21 g net carbs, 22 g total carbs)
  • Dates (2 large): 32 g net carbs (36 g total carbs)
  • Mango (1 cup, sliced): 22 g net carbs (25 g total carbs)
  • Pear (1 medium): 21 g net carbs (27 g total carbs)

Carb counts for starchy vegetables:

  • Corn (1 cup): 32 g net carbs (36 g total carbs)
  • Potato (1 medium): 33 g net carbs (37 g total carbs)
  • Sweet potato (1 medium): 20 g net carbs (24 g total carbs)
  • Beets (1 cup, cooked): 14 g net carbs (17 g total carbs)

Sweetened yogurts

Stick to plain yogurt to limit added sugars (aka carbohydrates). Greek yogurt is higher in protein and lower in carbohydrates compared to regular yogurt.

Juices

Fruit juice-natural or not-is high in fast-digesting carbs that spike your blood sugar. Stick to water.

Honey, syrup and sugar in any form

Avoid sugar, honey, maple syrup and other forms of sugar, which are high in carbohydrates and low in nutrients.

Chips and crackers

Avoid chips, crackers and other processed, grain-based snack foods, which are high in carbohydrates and low in fiber.

Gluten-free baked goods

Gluten-free does not equal carb-free. In fact, many gluten-free breads and muffins are as high in carbohydrates as traditional baked goods. They usually lack fiber too.

Cons of the Ketogenic Diet

"Like most highly restrictive diets, it is difficult to meet nutritional needs while doing keto," says Stone. "It often comes with uncomfortable side effects like constipation and the 'keto flu.' Also, the long-term health consequences are not well understood." Learn more about the negative side effects of the keto diet.

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