How to Reduce Your Fast Food Intake

Reduce Your Fast Food Intake by Planning Ahead, Preparing Food in Advance and by Eating Healthy.

Fast Food
Fast Food

There are many things that you can do to reduce your fast food intake, such as planning ahead, preparing food in advance and opting for natural and healthy foods. Fast foods generally become irresistible once the body is already depleted of important nutrients, which causes the body to naturally crave foods that are able to provide a quick feeling of fullness and satisfaction. Thus by nourishing the body in advance, you can avoid many temptations down the road.

Everyone is different and therefore, may have different reasons for opting for fast food. Some enjoy the taste of it, while others are more satisfied due to the high amount of calories the food contains. And then there are those who opt for fast food because it is quick and easy to get their hands on. All it takes is a few minutes in the drive through, and voila, lunch or supper is ready for consumption. The key is to figure out what makes you cave and then take the appropriate steps to help reduce your fast food intake. Nevertheless, the following tips will give you some ideas as to what you can do.

Eat Well

No matter what your situation is, eating well on a regular basis will help you to reduce any food craving. Eating well means to eat healthy foods that you enjoy eating, whatever they may be. The key is to choose foods that are as close to nature as possible, and try to avoid anything that contains artificial ingredients or nutrients. Studies show that natural foods, such as fruits and vegetables, herbs and nuts and seeds, contain a wide range of nutrients that can help bring a healthy balance back into the body. This may take a while before all nutrients are in balance, but over time, the body will replenish itself if given the opportunity.

Animal foods are also suitable for helping you to reduce your fast food intake. The only keys to remember is that you consume them in moderation as well as that you try to choose products that came from naturally raised animals.

Some of the foods to avoid are foods that have been heavily processed, such as white sugar, canned and boxed foods, cold cuts and most frozen foods. Read the labels of all packaged foods and choose foods with ingredients that are natural. Anything that sounds scientific is best avoided whenever possible.

Healthy Fats

Sometimes the reason you crave fast foods is because your body is depleted of healthy fats. If this is the case, then eating plenty of healthy fats will help you to overcome the cravings naturally. Nuts and seeds, avocados, flax seeds and flax oil, coconuts and coconut oil, and hemp seeds, are all good sources of healthy fats. Just make sure to avoid hydrogenated oils and trans-fats.


High protein foods will also help to reduce food cravings. Although they can be taken at any time of day, they are most effective when consumed for breakfast. Studies have shown that a high protein breakfast can help to reduce food cravings and hunger for the rest of the day.

Eat Before You Leave Your Home

Eating before you leave your home will help you to deal with the cravings before they start. However, make sure that you eat something healthy and filling because junk foods often cause you to crave even more. Avocados, eggs, a protein shake or nuts and seeds, will generally do the trick. Nuts and seeds are perfect if you are pressed for time because they are easy to pack in a bag allowing you to take them with you in your car.

Avoid Driving Down Main Street

Driving down main street or any other street that has fast food joints can bring on the temptations. It may not be always possible, but if you can, take the streets on the outskirts of town. If you have to drive past these joints, roll the windows up and turn the air off for a few minutes. This will help to reduce the smell of the food coming into your car.

Pack an Extra Snack for After Work

After work is often the worst for many people. If you find yourself in this slump then you might do well if you pack an extra snack to help you get home after work. Make sure though that this snack is something that you will look forward to and enjoy, because, if you don't enjoy it, you won't bother with it and still opt for fast food.

Prepare Supper in Advance

Partially prepare your supper the previous night or before you leave for work so that you can eat shortly after you get home. Food is always best when fresh, but you are generally safe to cut up vegetables in advance. For some dishes you might also be able to cook your meats in advance to help save you time the next day.

Do a Juice Fast

A juice fast may not sound relevant here. However, fasting helps the body to overcome fast food addictions by cleansing the bloodstream. It is said that the body naturally craves whatever is in the blood, and a juice fast is one of the quickest and easiest ways to purge those toxins from the body. In addition, fresh fruit and vegetable juices are also rich with nutrients that help strengthen the body.

Eat Raw

Eat your fruits and vegetables in their raw form whenever possible because raw foods contain living enzymes that help the body absorb more nutrition from food. The foods may be low in calories, but the high amount of nutrients can help to replenish the body at a deep cellular level.

Remain Well Hydrated

There are many benefits to staying well hydrated, and one of them is that it can help to reduce food cravings. Water helps to flush out harmful toxins that wear the body down. When the body is worn down, it naturally craves sugar, salt and fat because those foods are often able to give the body the quickest boost of energy. Drinking water before a meal can also help you to eat less at the table.

Avoid the Whole Combo

If you do cave in, which most likely you will at first, avoid getting the whole combo. That way you can still satisfy the cravings but with only half the calories.

For most people, reducing the intake of fast food can take a while because fast foods are addictive and designed to keep you coming back. And to make matters worse, once you start to eliminate fast food from your diet, your body goes through a process known as a detox process. This process will play with the mind and emotions, causing all sorts of detox symptoms that can make it even more difficult to reduce the intake of harmful foods. The good news, however, is that if you start to make small and permanent changes, eventually you will overcome even the worst food cravings.

Further Reading:

How to Reduce Your Salt Intake
Salt is found in almost all foods including in fresh fruits and vegetables. It is a necessary mineral in order for the body to function properly, but it should not be taken in excess amounts as that can have negative effects on the overall health of the body.

Healthy Alternatives to Processed and Junk Foods
There are many healthy alternatives to junk and processed foods; many of which are just as quick and easy to obtain as the highly addictive processed foods. Some of the substitutions include sunflower seeds and other nuts and seeds, fresh fruits, raw cacao, natural sweeteners, herbal teas and free-range animal products.