14 DAY TRIAL // We’ve been told that fast food is not good for us so many times that we often tend to cringe just when we think of it, despite craving it on more occasions than we would like to admit to ourselves. Still, staying healthy does not necessarily mean steering clear of the so-called junk food altogether, experts say for Shape magazine. We can be both healthy and happy, while also indulging an occasional craving, as long as we follow the simple rules below.
The idea with restrictions and limits is that they often fail to work precisely because they’re telling us there are things we’re not supposed to do. Just like with rules being made to be broken (as an old saying goes), trying not to eat something at all – ever – is bound to make us want that certain something even more, thus feel down when we can’t get it. The solution is to learn to control cravings instead of suppressing them, experts recommend.
“Complete deprivation is not the solution. A denied craving can quickly spiral out of control, leading to bingeing or overeating. If you’re craving fries or chips, for example, eat a small serving of fries, or buy the mini 150-calorie bag of chips and be done with it.” Shape writes. From this first rule, the second is derived: indulge sensibly and never overdo it. Since we’re trying to curb our craving by indulging in it, it’s easy to slip on the slippery slope of overeating, so moderation is vital at this point.
Moderation also applies to the third rule, namely that of avoiding to stock up on treats “just in case.” Piling up treats in the cabinet or fridge is nothing short of paving the road to health with temptations, when we know for a fact we won’t be able to resist them all the time. When a craving kicks in and we decide we should indulge it, that’s the only moment when we’re “allowed” to have treats around the house, nutritionists say.
Another golden rule is that junk food has more to do with deceiving ourselves than with our ability to exercise moderation. For instance, if we decide we’ll indulge a craving, be it sweet or sour, we can mix up the treat with something healthy so that we’ll actually be eating less of the unhealthy food. In this sense, a piece of cheesecake can go with fruits served beforehand so that, by the time we get to the actual treat we’re almost full, which means we won’t be able to eat as much while also feel like we’ve given ourselves a special treat.
The last two rules of fast food are closely connected to calories and fat content. “Compare the amount of fat and calories found in healthy, filling snacks vs. less-healthful foods. For instance, a medium apple contains just 81 calories and no fat; a 1-ounce bag of pretzels has 108 calories and also no fat, and a container of low-fat fruit yogurt provides 231 calories and 2 grams of fat.” Shape says of the former. Once we make the comparison, we get to decide which food we want. “Focus on fat. Take extra care to read labels. After reviewing several types of packaged food, like cookies, snack cakes, and chips, researchers at the University of Minnesota found that less expensive items tend to have more trans fats than those that cost a little more.” the same publication writes.
Of course, all of the above does not mean junk food is anything than health specialists say it is as regards our health. Still, these tips do imply that we can enjoy some every once in a while if we really feel we can’t resist it, and not have this impact negatively on our health and weight.