In today's society, junk foods such as fast food, soda, and candies are ubiquitous in our daily lives and account for a significant portion of most people's diets. Research shows that junk food even makes up nearly 50% of the average daily calorie intake of Americans. While there's nothing wrong with occasionally indulging in favorite baked goods, ice cream, or potato chips, making junk food a staple of one's daily diet can have numerous adverse effects on physical and mental health, such as obesity, fatty liver, high blood sugar, depression, heart disease, and even certain cancers. If you find yourself trapped in the quagmire of junk food and eager to break free, here are nine evidence-based and effective methods worth trying.

One of the crucial steps to reducing junk food consumption is to cook at home as much as possible. When people are on the go and have no other meal or snack options, they often turn to convenient foods like sugary coffee drinks, donuts, and fast food. However, cooking at home and preparing meals in advance can effectively reduce the dependence on convenience foods and ensure that there are always healthy meals or snacks at hand. Multiple studies have demonstrated that individuals who cook more frequently have a better diet quality, with increased intake of fruits and vegetables, less consumption of fast food, and a lower obesity rate. Additionally, they also spend less on food. If you're not used to cooking at home, you can start slowly, preparing one or two meals at home per week and gradually increasing the frequency and amount over time.

Protein is arguably the most satiating nutrient and has a significant impact on our food intake and choices. Numerous studies have indicated that increasing protein intake is an effective way to cut down on snacking and prevent overeating, thereby helping to reduce junk food consumption. Some research suggests that moderately reducing carbohydrate intake and replacing it with fat and protein sources can effectively diminish food cravings and overall calorie intake. For instance, a small-scale study in 2019 involving 19 participants found that adhering to a high-protein, low-carbohydrate diet (14% carbohydrates, 58% fat, 28% protein) for four weeks significantly reduced cravings for both sweet and fast foods. Researchers also discovered that this diet helped improve dietary restraint while reducing hunger and disinhibition, which refers to the loss of control during eating and the tendency to overeat in the presence of delicious junk foods.

Some people might think that restricting calorie intake or severely dieting can effectively aid in weight loss or prevent junk food consumption, but the actual outcome may be the opposite. Although the relationship between calorie restriction and its effect on appetite and intake is complex, some studies have shown that skipping meals or deliberately avoiding certain foods may increase appetite and snacking. For example, a 2020 survey found that interventions involving complete avoidance of certain foods actually increased people's cravings for those prohibited items. Moreover, some research indicates that skipping breakfast or other meals may lead to an intensified craving for carbohydrate-rich foods in the evening. Although everyone's calorie and meal timing requirements vary, in general, following a diet plan consisting of regular, nutritious, protein-rich meals and snacks can help maintain a healthy calorie intake and reduce cravings for junk food.

If you struggle with diet and food choices, understanding how different foods affect your body and hunger levels can assist in formulating a healthier diet plan and reducing junk food intake. Most junk foods are high in calories but lack satiating nutrients such as fiber, protein, and healthy fats. Protein and fiber are especially crucial for creating a sense of fullness as they help the body feel satisfied after eating. For example, instead of choosing junk foods like donuts and sugary coffee on your way to work, take a moment to consider what your body needs and how the meal will impact your blood sugar, hunger, and mood. Selecting a high-protein, high-fiber breakfast like scrambled eggs with fruit and unsweetened coffee will help you feel fuller after the meal and potentially prevent cravings for junk food later in the day.

The importance of sleep for health cannot be overstated. Lack of high-quality sleep can have a negative impact on food choices and increase cravings for junk food. Studies have shown that insufficient sleep and disrupted sleep patterns lead to increased overall calorie intake, higher snack consumption, and stronger cravings for carbohydrate and fat-rich junk foods. Even a single night of inadequate sleep can affect food choices the following day. A 2019 study involving 24 women found that when their sleep time was reduced by 33% (equivalent to two to three hours less), they reported increased hunger and food cravings compared to normal sleep. Reduced sleep was also associated with heightened cravings for chocolate and large portion sizes. To promote overall health, the National Sleep Foundation recommends that adults get seven to nine hours of sleep per night.

Stress can severely damage both physical and mental health and even influence food choices. Although it's impossible to avoid all forms of stress, developing healthy stress management habits can help reduce junk food intake. Research has shown that chronic stress can disrupt hormones that regulate eating behaviors and food choices, such as cortisol. Interestingly, under acute or short-term stress, appetite is usually suppressed. However, studies have indicated that chronic stress typically increases cravings and consumption of delicious junk foods. A 2021 study analyzing data from 1,270 adults found that participants with higher perceived stress levels reported a higher rate of ultra-processed food consumption. The study suggested that those with high stress levels were nearly twice as likely to consume ultra-processed foods compared to those with lower stress levels. Meditation, exercise, therapy, and spending more time outdoors are just some of the evidence-based stress reduction methods.

If your kitchen is stocked full of junk food, you might want to consider replacing ultra-processed items with more nutritious alternatives. A kitchen filled with tempting and easily over-consumed junk foods can lead to excessive snacking, calorie overload, and subsequently, various negative health impacts. Research has shown that merely looking at appealing foods can stimulate a region in the brain called the striatum, which is responsible for regulating appetite and the rewards associated with food intake. This means that even when you're not hungry, having candies, potato chips, and cookies within sight can potentially trigger snacking and overeating. While there's nothing wrong with occasionally enjoying a sweet or salty treat, if you aim to reduce junk food intake, it's advisable to refrain from purchasing such items and instead stock your kitchen with nutrient-rich foods. For example, replace the candies on the counter with fresh fruits as a natural sweet snack.

Excessive dieting is detrimental to overall health and may also have a negative impact on your relationship with food. It can lead to a vicious cycle of weight loss and regain, commonly known as yo-yo dieting. Yo-yo dieting not only results in gradual weight gain over time but also increases the risk of developing health issues such as diabetes, hypertension, and metabolic syndrome. Moreover, most popular diet regimens are extremely strict, with regulations like completely avoiding added sugars or drastically reducing carbohydrates. Strictly avoiding specific foods and designating them as "taboo" can actually intensify cravings for those foods, leading to overeating and an unhealthy relationship with food. Whether you're aiming to lose excess weight or simply improve your eating habits, it's usually unnecessary to follow overly rigid diet patterns. Instead of chasing the latest trendy diets, consider transitioning to a more nutritious and comprehensive diet, such as the Mediterranean diet or a plant-centered diet. These diets do not have strict rules but rather prioritize foods known to support satiety and reduce appetite, like protein-rich beans and seafood and fiber-rich vegetables.

Having a well-stocked kitchen makes it easier to prepare more meals at home and can contribute to reducing junk food consumption. Research has shown that individuals who shop for groceries more frequently have a better diet quality and consume less ultra-processed food compared to those who don't. If you find it difficult to stay focused while shopping or have no idea what to buy, consider making a shopping list. A shopping list not only helps you avoid impulse purchases of junk food but also aids in establishing healthier eating habits. A comprehensive shopping list should include a variety of nutritious foods such as fresh and frozen fruits and vegetables, nuts and seeds, canned and dried beans, and protein sources like poultry, fish, or tofu. Having healthy ingredients on hand can inspire you to prepare healthy meals and snacks for the upcoming week, thereby reducing the likelihood of relying on junk food.

Junk food occupies a significant proportion of the average American diet, and regular consumption of items like candies, soda, and sugary baked goods can harm health. Therefore, we should strive to limit junk food intake as much as possible. If your current diet contains a large amount of junk food, you might consider trying the aforementioned methods, such as cooking more at home, increasing protein intake, choosing more filling foods, and managing stress levels. Although it's not necessary to completely eliminate junk food, following a diet that prioritizes foods associated with positive health outcomes, such as fiber-rich produce and satiating protein sources, can help us make healthier dietary choices, reduce junk food consumption, and move towards a healthier lifestyle.