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May 10, 2018 · Before you can stop a craving, your first step is to determine whether you’re desiring food for emotional (stress, for instance, or depression) or physical (e.g., hunger) reasons. Not sure? Check out our cheat sheet: Your craving is emotional if: You’re hankering for high-fat and high-sugar comfort foods.
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- Overview
- What is food addiction?
- Effects on the brain
- 8 symptoms of food addiction
- It’s a serious problem
- How to know whether avoiding junk food is worth the sacrifice
- First steps in overcoming food addiction
- Consider seeking help
- The bottom line
Overcoming a food addiction can be difficult. But treatments such as identifying trigger foods or seeking help from a psychiatrist or psychologist can help you on your health journey.
The effects of certain foods on the brain make it hard for some people to avoid them.
Food addiction operates similarly to other addictions, which explains why some people can’t control themselves around certain foods — no matter how hard they try.
Despite not wanting to, they may repeatedly find themselves eating large amounts of unhealthy foods — knowing that doing so may cause harm.
Food addiction is an addiction to junk food and comparable to drug addiction.
It’s a relatively new — and controversial — term, and high quality statistics on its prevalence are lacking (1).
Food addiction is similar to several other disorders, including binge eating disorder, bulimia, compulsive overeating, and other feeding and eating disorders.
SUMMARY
Food addiction involves the same areas of the brain as drug addiction. Also, the same neurotransmitters are involved, and many of the symptoms are identical (2).
Processed junk foods have a powerful effect on the reward centers of the brain. These effects are caused by brain neurotransmitters like dopamine (3).
The most problematic foods include typical junk foods like candy, sugary soda, and high fat fried foods.
Food addiction is not caused by a lack of willpower but believed to be caused by a dopamine signal that affects the biochemistry of the brain (4).
SUMMARY
Food addiction is thought to involve the same neurotransmitters and areas of the brain as drug addiction.
There is no blood test to diagnose food addiction. As with other addictions, it’s based on behavioral symptoms.
Here are 8 common symptoms:
1.frequent cravings for certain foods, despite feeling full and having just finished a nutritious meal
2.starting to eat a craved food and often eating much more than intended
3.eating a craved food and sometimes eating to the point of feeling excessively stuffed
4.often feeling guilty after eating particular foods — yet eating them again soon after
Though the term addiction is often thrown around lightly, having a true addiction is a serious condition that typically requires treatment to overcome.
The symptoms and thought processes associated with food addiction are similar to those of drug abuse. It’s just a different substance, and the social consequences may be less severe.
Food addiction can cause physical harm and lead to chronic health conditions like obesity and type 2 diabetes (5).
In addition, it may negatively impact a person’s self-esteem and self-image, making them unhappy with their body.
As with other addictions, food addiction may take an emotional toll and increase a person’s risk of premature death.
SUMMARY
Completely avoiding junk foods may seem impossible. They’re everywhere and a major part of modern culture.
However, in some cases, entirely abstaining from certain trigger foods can become necessary.
Once the firm decision to never eat these foods again is made, avoiding them may become easier, as the need to justify eating — or not eating — them is eliminated. Cravings may also disappear or decrease significantly.
Consider writing a list of pros and cons to think through the decision.
•Pros. These may include losing weight, living longer, having more energy, and feeling better every day.
•Cons. These may include not being able to eat ice cream with family, no cookies during the holiday season, and having to explain food choices.
A few things can help prepare for giving up junk foods and make the transition easier:
•Trigger foods. Write down a list of the foods that cause cravings and/or binges. These are the trigger foods to avoid completely.
•Fast food places. Make a list of fast food places that serve healthy foods and note their healthy options. This may prevent a relapse when hungry and not in the mood to cook.
•What to eat. Think about what foods to eat — preferably healthy foods that are liked and already eaten regularly.
•Pros and cons. Consider making several copies of the pro-and-con list. Keep a copy in the kitchen, glove compartment, and purse or wallet.
Additionally, don’t go on a diet. Put weight loss on hold for at least 1–3 months.
Most people with addiction attempt to quit several times before they succeed in the long run.
While it’s possible to overcome addiction without help — even if it takes several tries — it can often be beneficial to seek help.
Many health professionals and support groups can aid in overcoming your addiction.
Finding a psychologist or psychiatrist who has experience in dealing with food addiction can provide one-on-one support, but there are several free group options available as well.
These include 12-step programs like Overeaters Anonymous (OA), GreySheeters Anonymous (GSA), Food Addicts Anonymous (FAA), and Food Addicts in Recovery Anonymous (FA).
These groups meet regularly — some even via video chat — and can offer the support needed to overcome addiction.
Food addiction is a problem that rarely resolves on its own. Unless a conscious decision to deal with it is made, chances are it will worsen over time.
The first steps to overcoming the addiction include listing the pros and cons of quitting trigger foods, finding healthy food alternatives, and setting a fixed date to start the journey toward health.
Consider seeking help from a health professional or free support group. Always remember that you’re not alone.
Editor’s note: This piece was originally reported on July 30, 2017. Its current publication date reflects an update, which includes a medical review by Timothy J. Legg, PhD, PsyD.
- Drink Water. Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes.
- Eat More Protein. Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings, and helps you feel full and satisfied for longer (4).
- Distance Yourself From the Craving. When you feel a craving, try to distance yourself from it. For example, you can take a brisk walk or a shower to shift your mind onto something else.
- Plan Your Meals. If possible, try to plan your meals for the day or upcoming week. By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.
Nov 11, 2024 · Learn how to curb food cravings, stop food craving using these simple, but effective techniques. Physical cravings for food may be a result of low fat intake or low blood sugar.
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Jun 2, 2021 · 1. Eat enough calories. It’s important to fuel your body properly to keep it healthy and functioning at its best. Without enough calories and nutrients, it’s natural that your body signals...
