Control junk food cravings in a diet

 Control junk food cravings in a diet

The answer to this question is actually quite simple if you know what to eat and how much to eat. There are certain foods that trigger the release of dopamine in the brain (such as high-fat/high sugar foods) and these foods can create cravings for future junk food consumption. Dopamine triggers reward centers in the brain and creates a craving for things we enjoy eating. If we have eaten junk food before, then our body is primed to crave junk food again in the future.

Here is some information about different types of foods that affect cravings for junk food:

 **Sugary Foods**

 If you find yourself craving sugary treats after dinner, this may indicate that your body is telling you that it is time to go to bed early and consume some sweets. Sugary foods stimulate the production of serotonin in the brain which causes us to feel happy and satisfied. High levels of serotonin reduce hunger pangs and increase the feeling of fullness. However, if you eat a big meal containing lots of carbs at night, then your blood glucose level drops low causing low blood sugar. When the body is starved of adequate amounts of glucose, the pancreas produces insulin to send more glucose into the bloodstream. Insulin is a hormone that helps regulate blood sugar levels and therefore reduces feelings of hunger. In addition, hormones produced by the stomach decrease appetite when they are triggered by eating sugary foods. As your body tries to regulate blood sugar, it sends out signals to the brain to make you sleepy and tired. Therefore, you may decide to stay awake longer and continue consuming sugary snacks.

 **Fatty Foods**

 Eating fatty foods stimulates the release of endorphins in the brain which makes us feel good. Endorphins are naturally occurring chemicals that produce a sense of well being and happiness and have been known to help relieve pain. Eating fatty foods increases the amount of fat-soluble vitamins in the body. Vitamins A, D, E, and K are fat soluble which means that they dissolve in fats. These vitamins cannot be stored long term like protein or carbohydrate stores so eating them regularly ensures that the body gets them in regular doses.

 **High Protein Foods**

 Protein is not digested easily and requires digestion before it becomes fully absorbed into the bloodstream. Many people tend to skip their meals and wait until later in the day before consuming any type of protein, especially protein rich foods. Since protein takes longer to digest, many people who choose to wait until later in the evening to consume protein often experience increased hunger. Consuming high protein foods late in the day tends to cause bloating and gas in the digestive tract. Additionally, high protein diets can lead to dehydration and weight loss since water is retained while protein is burned off.

 **Fried Food**

 When fried chicken was first introduced to the world, it was considered a delicacy. Nowadays fast-food restaurants sell fried chicken sandwiches using deep fryers filled with oil. Fried foods are often loaded with saturated fats and salt, which contribute to obesity and heart disease. Deep frying uses a lot of calories and may result in higher cholesterol levels. People who eat fried foods frequently tend to use more refined grains than whole grain breads and cereals. Whole grains contain fiber and fill you up quicker than refined grains. Fiber helps slow down digestion and prevent overeating.

 **Grains**

 Consuming carbohydrates directly affects the brain's processing of glucose, leading to feelings of pleasure or comfort. Carbohydrates also promote the release of leptin, a hormone that tells the body when to stop eating. Leptin is released while eating and promotes feelings of satiety (fullness). Leptin causes the body to burn fat and store unused energy as glycogen. Glycogen is a storage molecule that can be converted back into glucose for cells to use. Once enough glycogen is stored, the body stops producing leptin and we feel satisfied. In order to avoid storing excess energy as fat, we need to ensure that we eat enough throughout the day.

 **Processed Meats**

 Many processed meats contain nitrites, which are chemical preservatives that have been shown to raise blood pressure levels. Processed meat is also high in sodium and saturated fats, two substances that are linked to cardiovascular problems.

Share: