{"id":41,"date":"2024-07-22T19:07:44","date_gmt":"2024-07-22T19:07:44","guid":{"rendered":"https:\/\/cele.bluecar.site\/2024\/07\/22\/dietology-reveals-3-simple-ways-to-curb-junk-food-cravings\/"},"modified":"2024-07-22T19:07:44","modified_gmt":"2024-07-22T19:07:44","slug":"dietology-reveals-3-simple-ways-to-curb-junk-food-cravings","status":"publish","type":"post","link":"https:\/\/cele.bluecar.site\/?p=41","title":{"rendered":"Dietology reveals 3 simple ways to curb junk food cravings"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/cele.bluecar.site\/wp-content\/uploads\/2024\/07\/Dietology-reveals-3-simple-ways-to-curb-junk-food-cravings.jpg\" \/><\/p>\n<div>\n<p>Ultra-processed foods (UPF) are prepackaged items that are high in salt, refined sugars, cholesterol-raising fats, and other lab-based ingredients.<\/p>\n<p>Diets high in UPF have been linked to obesity, type 2 diabetes, cancer, cardiovascular disease and even early death. <\/p>\n<p>Despite the known dangers, UPFs can be a hard habit to break.  These items are designed for convenience and cravings, with a combination of flavors and additives designed to encourage addictive eating behavior. <\/p>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>UPFs contain high levels of salt, refined sugars, cholesterol-raising fats, and other lab-based ingredients. <span class=\"credit\">Getty Images\/iStockphoto<\/span><\/figcaption><\/figure>\n<p>UK registered dietitian Nichola Ludlam-Raine, who wrote the new book How to Stop Eating Ultra-Processed: Your 4-Week Plan for Life-Changing Healthier Eating Habits, has made it her mission to her to understand the psychology of cravings and help people wean.  themselves out of the UPFs. <\/p>\n<p>She&#8217;s identified three main types of hunger &#8211; head, heart and stomach &#8211; and ways to deal with each to ensure you&#8217;re making the healthiest food choices.<\/p>\n<aside class=\"single__inline-module aligncenter\">\n<\/aside>\n<h2 class=\"wp-block-heading\">Head hunger<\/h2>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>The senses stimulate the hunger of the head. <span class=\"credit\">Getty Images<\/span><\/figcaption><\/figure>\n<aside class=\"single__inline-module alignleft\">\n\t<\/aside>\n<p>Ludlam-Raine explains that head hunger is a desire that arises from a sensory trigger, such as the sound of a container being opened or the smell of fresh bakery items in the supermarket.<\/p>\n<p>\u201cThis type of hunger tends to come on suddenly and demands to be satisfied almost immediately, making it tempting to eat an ultra-processed snack.  But you&#8217;re unlikely to feel completely full afterwards,&#8221; she wrote in the Daily Mail.<\/p>\n<p>&#8220;Although they may taste good, they don&#8217;t do much for our health and eating them can lead to further food cravings only a short time later because they don&#8217;t supply the nutrients our bodies need,&#8221; he added. she.<\/p>\n<p>Ludlam-Raine suggests that we can avoid these triggers and cravings for UPF by modifying our environment.  &#8220;Once you&#8217;ve identified your triggers, make an alternative plan to break the habit with a positive (not negative!) intention,&#8221; she advised.<\/p>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>Keeping healthy foods at the front of your fridge encourages balanced eating. <span class=\"credit\">chika_milan \u2013 stock.adobe.com<\/span><\/figcaption><\/figure>\n<p>She claims that distractions, such as a change of scenery or removing yourself from a stimulating environment, can suppress cravings.  Additionally, by keeping less nutritious UPFs out of sight and placing healthy foods at the front of the fridge or cupboards, we are encouraged to make healthier choices. <\/p>\n<p>Finally, enjoying these healthy foods creates a pleasurable experience that we can return to: \u201cBy eating meals, snacks, and &#8216;treats&#8217; mindfully, you&#8217;ll increase the pleasurable experience for all foods and not only UPFs that are higher in sugar and fat.\u201d<\/p>\n<h2 class=\"wp-block-heading\">Hunger in the heart<\/h2>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>Heart hunger is defined as emotional food. <span class=\"credit\">Pixel-Shot \u2013 stock.adobe.com<\/span><\/figcaption><\/figure>\n<p>Ludlam-Raine defines heart hunger as emotional eating, cravings triggered by negative and positive emotions that provide immediate comfort, whether it&#8217;s celebration or celebration.<\/p>\n<p>&#8220;While using food as a reward or treat every now and then is not necessarily a bad thing, it can be if it becomes the only or primary coping mechanism,&#8221; she wrote in the Daily Mail.  &#8220;We are also more likely to be drawn to sweet, high-fat, highly processed or salty foods at such times because they represent a &#8216;reward&#8217; or a &#8216;treat&#8217; and often have connotations from childhood .<\/p>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>Ludlam-Raine advises people to remove distractions such as the TV, phones and laptops when eating. <span class=\"credit\">Nelli Kovalchuk \u2013 stock.adobe.co<\/span><\/figcaption><\/figure>\n<p>Ludlam-Raine recommends mindfulness techniques to address heart hunger.  Start by becoming curious about your heart&#8217;s hunger, sitting down with a pen and paper, and identifying emotional triggers and coping strategies that aren&#8217;t related to food, such as calling a friend or going for a walk. <\/p>\n<p>If you&#8217;re still feeling hungry, Ludlam-Raine says to take a deep breath before deciding what to eat: &#8220;Shorter breaths and longer breaths can stimulate the parasympathetic nervous system, helping us feel calmer.&#8221; .<\/p>\n<p>She also suggests taking time to really enjoy your food before and during eating, an experience that can be enhanced by slowing down and eliminating distractions like the TV or your phone.<\/p>\n<h2 class=\"wp-block-heading\">Stomach hunger<\/h2>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>We are most likely to reach for UPF when our hunger has reached dire levels. <span class=\"credit\">Getty Images<\/span><\/figcaption><\/figure>\n<aside class=\"single__inline-module alignleft\">\n\t<\/aside>\n<p>Ludlam-Raine describes stomach hunger as physical symptoms of hunger that the body signals, including impatience, tiredness, rumbling stomach or stubbornness. <\/p>\n<p>Unlike the immediate and persistent quality of head hunger, stomach hunger builds gradually until we are full.  While head and heart hunger fade after about 15 to 20 minutes, stomach hunger only intensifies over time.<\/p>\n<p>Since the body needs energy and nutrients to function properly, Ludlam-Raine emphasizes the importance of eating before stomach hunger reaches a critical level.<\/p>\n<p>&#8220;If we&#8217;re ravenous, it can be easy to eat too quickly or gravitate towards high-fat, high-sugar foods that provide a quick kick but won&#8217;t leave you feeling full for a long time,&#8221; she explained.  &#8220;Eating when we&#8217;re very hungry can also cause us to overeat, until we&#8217;re at the other end of the hunger scale, feeling uncomfortable or painfully full.&#8221;<\/p>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>Balanced meals containing whole grains, protein and vegetables keep hunger and UPF cravings to a minimum. <span class=\"credit\">Prostock-studio \u2013 stock.adobe.co<\/span><\/figcaption><\/figure>\n<p>Ludlam-Raine suggests creating an eating regimen that works for you, whether it&#8217;s three square or regular meals, to keep your body healthy and happy. <\/p>\n<p>&#8220;Whatever your approach, stick to your pattern and try not to skip meals, as this can lead to excessive stomach hunger, which can encourage unplanned UPF consumption,&#8221; she concluded to the Daily Mail.  &#8220;Balanced meals containing whole grains, protein and vegetables will keep you full and satiated &#8230; keeping your blood sugar levels stable and those cravings at bay.&#8221;<\/p>\n<\/p><\/div>\n<p>#Dietology #reveals #simple #ways #curb #junk #food #cravings<br \/>Image Source : nypost.com<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Ultra-processed foods (UPF) are prepackaged items that are high in salt, refined sugars, cholesterol-raising fats, and other lab-based ingredients. Diets high in UPF have been <a class=\"mh-excerpt-more\" href=\"https:\/\/cele.bluecar.site\/?p=41\" title=\"Dietology reveals 3 simple ways to curb junk food cravings\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":2,"featured_media":42,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[50,51,23,37,52,53,54,55,49,56,8],"class_list":["post-41","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-author","tag-diets","tag-food-beverage","tag-health","tag-healthy-eating","tag-healthy-food","tag-hunger","tag-junk-food","tag-nutrition","tag-obesity","tag-way-of-life"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dietology reveals 3 simple ways to curb junk food cravings - CELE Apyar<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cele.bluecar.site\/?p=41\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dietology reveals 3 simple ways to curb junk food cravings - CELE Apyar\" \/>\n<meta property=\"og:description\" content=\"Ultra-processed foods (UPF) are prepackaged items that are high in salt, refined sugars, cholesterol-raising fats, and other lab-based ingredients. 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