Junk Food Cravings – Change By Following These Steps
Updated November, 2025
Junk Food Cravings – Change By Following These Steps
Like everyone, you probably find yourself at different times of your busy day having junk food cravings. Not only do foods that fill junk food cravings taste great but it also is usually super easy to get your hands on – candy bar, popcorn, bag of chips, ice cream bar, or other high carb low protein snack bought on about any street corner mini market these days, or you can swing by any fast food restaurant to grab a high carb, high fat burger, burritos, nachos… so many choices to fill those junk food cravings in so little time. I rarely have people tell me they have a junk food cravings for something good for them like a piece of fruit or high protein, low carb snack.
What are junk food cravings anyway? First, I would tell you they aren’t really junk food cravings, your just hungry! As kids, we ate fast food, candy, etc. when on the go, i.e. following a little league game etc. our mind just naturally goes there. As adults we do not burn the calories we did as kids, not just from the amount of exercise but also our bodies are growing so we can get away with eating not as good because our fat burning metabolism is running on full throttle. So what can you do to satisfy these cravings? Try these-
Drink water for hydration, lots of it! Most times time you aren’t even hungry; your body is just dehydrated. Drink at least a 16 ounce glass of water. Obviously the first step in being able to do this would be to make sure you always have a bottle of water nearby, whether it’s your car, home or work
Next time you are at the store buy a few travel size tubes of your favorite toothpaste. Keep one handy, your car, work desk, back pack… when you feel a craving, squeeze some on your index finger and rub on your teeth.
Keep some of your favorite fruit handy at all times. I know many people with weight issues do not like fruit; I’m not a big fan myself. But I have yet to find anyone that doesn’t like Pineapple.
Repeat B but instead of using toothpaste, use your favorite mouthwash. A clean, fresh tasting mouth will often take away your junk food cravings.
Keep two photos on your phone. The first is of you at your ideal weight (we were all there at one time), the second is you at your worst (been there too!) Look them both over back and forth four times in 10 second intervals, making your ideal weight the last one you view. Then close your eyes, put your head back and focus on the last image. Sometimes you’ve just got to man up!
One last thought, eat something! But make it healthy or at least 20-30 grams of protein, 40 would be even better. Protein keeps you full longer and helps fight cravings. Whatever you do, do not beat yourself up! The fact you read this article means you’re trying, give yourself credit for that!
Sources
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Meule, A. (2020). The Psychology of Food Cravings: The Role of Deprivation.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7399671/?utm_source=chatgpt.com -
Sun, W. (2020). Regulating Food Craving: From Mechanisms to Interventions.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7321886/?utm_source=chatgpt.com -
Harvard Gazette (2024). Why Do We Crave Junk Food?
https://news.harvard.edu/gazette/story/2024/09/why-do-we-crave-junk-food-diet-psychology/?utm_source=chatgpt.com -
Cleveland Clinic (2020). Here’s the Deal With Your Junk-Food Cravings.
https://health.clevelandclinic.org/heres-the-deal-with-your-junk-food-cravings?utm_source=chatgpt.com -
American Heart Association (2024). Where Do Food Cravings Come From — and Can We Stop Them?
https://www.heart.org/en/news/2024/07/26/where-do-food-cravings-come-from-and-can-we-stop-them?utm_source=chatgpt.com
FAQs
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Why do I crave junk food even when I’m not hungry?
Junk food activates the brain’s dopamine-based reward system. Sugar, salt, and fat trigger “feel-good” chemicals, which teaches your brain to seek those foods again. (Harvard Gazette) -
Is craving junk food the same as being hungry?
No. Hunger is physical. Cravings are often emotional or triggered by stress, boredom, habits, or environmental cues. (American Heart Association) -
Can I retrain my brain to stop craving junk food?
Yes. Studies show cravings can be “un-learned.” Cognitive strategies can reduce cravings and help rewire how you value food. (Sun, 2020) -
What are practical ways to reduce junk-food cravings?
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Identify triggers
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Remove junk food from your environment
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Eat more protein and fiber
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Use mindful eating techniques
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Wait out the urge (“urge surfing”)
(Rush University & Banner Health)
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Is junk-food addiction real?
Yes. Highly processed foods stimulate reward pathways similar to addictive substances, making them difficult to resist. (Cleveland Clinic)
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