Junk Food Withdrawal? Addiction?

maryanne2000

I have a very bad junk food habit, and I have had this habit for nearly forty years. I love Big Macs, pizza, chips, diet Coke, and chocolate so, so much. I am about a hundred pounds overweight, and on medication for high BP and high cholesterol. I also suffer from migraines, sleep apnea, and my knees are killing me. I am extremely achy and sore due to lack of exercise. I know my health problem are completely self-inflicted due to the excess weight and bad diet, and I can't even count the times I have started weight loss plans. The reason they never last is because, I swear, I feel positively ill when I don't eat crap. I actually really like healthy foods. I eat enjoy veggies and fruits, I love the healthy carbs like legumes, whole grains, healthy soups, and so on. Unfortunately, I don't feel well at all when I eat exclusively healthy foods.

For example, for the last two days, I tried very hard and successfully ate proper meals including salads, lean chicken, cooked and raw veggies, a little fruit, lots of water, hot tea, and only a little diet Coke. The first day was okay, the second day I was exhausted, and the third day was hellish. I woke up aching with a horrible headache, stomach pain, and a general feeling of malaise ( worse than usual). I ate some plain oatmeal and a banana, but as the morning went on I felt more and more nauseous and horrible migraine was developing. My eyes were aching so badly I couldn't wear either glasses or contacts and I just wanted to sleep, but I didn't because it would mess up my sleep schedule. Finally, after fighting the urge for about for about three hours, I went to McDonalds and had a sausage mcmuffin, hash browns and diet coke. As soon as the grease and salt hit my system, I started to feel so much better. I then ate some cookies and felt almost totally fine. I got most of the things on my to-do list achieved and my mood got so much better. I had a burger and fries for dinner. The thing is, this pattern has happened possibly a hundred times. I want to eat the healthy food; I like it, even, but I get wicked headaches, upset stomachs, horrible moods, and so on when I don't eat junk. So..what? Is my body just so used to the fat, sugar, and salt that it can't do without it? Is this what withdrawal is? I don't know if the horrible feelings will pass without resorting back to the junk food, because I always go back for the food. In fact, the only times I have ever managed to lose weight ( maybe up to 30 lbs before failing) it has been by continuing to eat junk food, but just less of it. This means not eating very much food, as you can't eat too many big macs when you are limiting calories. Does anyone else have this issue? How do you get past it? Are these physical symptoms real? I sure feel that they are...but is this addiction and is it physical? TIA for any suggestions.

goldthistime

Are you logging your intake? My first thought is that you weren't eating enough calories, and next would be whether you've cut carbs drastically.

Idontcareyoupick

Do it a little bit at a time. It sounds like withdrawal and it sucks, believe me. Try changing 1 meal at a time or get a kids meal. Do stuff at home, like fries in the oven instead of oil. Do ground turkey for burgers, etc

cmtigger

maryanne2000 wrote: »

I have a very bad junk food habit, and I have had this habit for nearly forty years. I love Big Macs, pizza, chips, diet Coke, and chocolate so, so much. I am about a hundred pounds overweight, and on medication for high BP and high cholesterol. I also suffer from migraines, sleep apnea, and my knees are killing me. I am extremely achy and sore due to lack of exercise. I know my health problem are completely self-inflicted due to the excess weight and bad diet, and I can't even count the times I have started weight loss plans. The reason they never last is because, I swear, I feel positively ill when I don't eat crap. I actually really like healthy foods. I eat enjoy veggies and fruits, I love the healthy carbs like legumes, whole grains, healthy soups, and so on. Unfortunately, I don't feel well at all when I eat exclusively healthy foods.

For example, for the last two days, I tried very hard and successfully ate proper meals including salads, lean chicken, cooked and raw veggies, a little fruit, lots of water, hot tea, and only a little diet Coke. The first day was okay, the second day I was exhausted, and the third day was hellish. I woke up aching with a horrible headache, stomach pain, and a general feeling of malaise ( worse than usual). I ate some plain oatmeal and a banana, but as the morning went on I felt more and more nauseous and horrible migraine was developing. My eyes were aching so badly I couldn't wear either glasses or contacts and I just wanted to sleep, but I didn't because it would mess up my sleep schedule. Finally, after fighting the urge for about for about three hours, I went to McDonalds and had a sausage mcmuffin, hash browns and diet coke. As soon as the grease and salt hit my system, I started to feel so much better. I then ate some cookies and felt almost totally fine. I got most of the things on my to-do list achieved and my mood got so much better. I had a burger and fries for dinner. The thing is, this pattern has happened possibly a hundred times. I want to eat the healthy food; I like it, even, but I get wicked headaches, upset stomachs, horrible moods, and so on when I don't eat junk. So..what? Is my body just so used to the fat, sugar, and salt that it can't do without it? Is this what withdrawal is? I don't know if the horrible feelings will pass without resorting back to the junk food, because I always go back for the food. In fact, the only times I have ever managed to lose weight ( maybe up to 30 lbs before failing) it has been by continuing to eat junk food, but just less of it. This means not eating very much food, as you can't eat too many big macs when you are limiting calories. Does anyone else have this issue? How do you get past it? Are these physical symptoms real? I sure feel that they are...but is this addiction and is it physical? TIA for any suggestions.

Are you replacing the caffeine you used to drink? I couldn't go cold turkey without headaches.

seska422

I'll second the "caffeine" guess.

My suggestion is that you take baby steps rather than changing everything at once.

Eat and drink normally for a week or two and log what you consume. That will give you data. You can then look back to see where you might eat smaller portions and/or make satisfying substitutions.

Weight loss relies on having a calorie deficit consistently over time. Calories are what matter. Nutrition is important too but, for weight loss, concentrate on finding a comfortable way of eating that gives you a calorie deficit. I aim for about 80% of my calories from nutrient-dense foods and 20% from treats. You don't have to give up anything but you may need to adjust how much and how often you eat your calorie-dense favorites.

Don't give up when you fall off the wagon. No one is perfect and weight loss isn't all-or-nothing. Hop right back on that wagon your very next meal.

FatAFNoMore

I don't know if this is 'woo science but I've read that the high doses of MSG in fat food is addictive. MSG itself is typically ok now and then but the fast food places use so much of it that it's super hard to give it up.

maryanne2000

Thanks, everyone. I really don't know if the caffeine is the problem, because I haven't tracked it before. I usually get caffeine free diet coke. I don't drink coffee, but I do drink 2-3 cups of orange pekoe tea a day. If I go to the store and they don't have caffeine free diet coke, I just get regular, so my intake of caffeine can be up and down a quite a bit over a week. It's a good suggestion to track the caffeine first because it is easy to do, and I would have an answer pretty quickly. I will try that for sure I don't know about MSG specifically, but I am sure most of the crap I eat has its fair share of additives.

GaleHawkins

@maryanne2000 when I cut out foods with added sugar and/or any form of any grain back in Oct 2014 the first two weeks were hellish for sure then the cravings/addictions or what ever it was started to fade very fast. They were gone within the first four weeks in my case. I realize now why most will just give in to the addiction like cravings. I knew death was coming so I finally decided to learn to eat for life rather than for a premature death.

My first 8 weeks of trying to taper off of sugar and grains failed. The doctors wanted me to start Enbrel injections so 30 days before that date the fear of death enabled me to power through the pain of withdrawl.

Best of success. It will come when you fully desire it.

AliceDark

If you're going from a high-calorie diet with lots of fat, sugar and caffeine to a low-calorie diet of raw veggies, chicken and fruit, no wonder you feel terrible. That's a lot of changes. What would happen if you kept the same basic diet but just ate less? Or if you are the same kinds of foods you're used to but prepared them at home (so you have more control over the ingredients and portion sizes)? What if, instead of a sausage mcmuffin and hash browns, you had a few eggs with an English muffin, some sausage and a baked potato at home? There are TONS of meal options between 100% fast food and just raw veggies and chicken.

kommodevaran

I don't think this is about addiction and withdrawals - you're drinking no caffeine, right? None of the other substances you mention are addictive, and you even say you love healthy food, so it's not even that you miss "the old ways" - I think it's about your perception of "healthy food". You NEED salt, sugar and fat, but not in excess, and you NEED other nutrients as well.

You are going from one unhealthy extreme to another unhealthy extreme.

I would suggest you make a meal plan that will satisfy all the needs food can fulfull.

Use MFP. Set your calorie goal, and set your diary to track fat, protein and carbs. You can use MFP's default. Then log a normal day of how you would eat when you want to eat healthy. You can do it in advance. Look at the macros (fat, protein, carbs) and calories. Are you close to all the numbers, or way off? Adjust portion sizes, or add or remove things to get closer. You will notice that hitting your macros, and good tasting meals, and feeling good, will be one and the same.

To help you on the way, think "food groups". You need some food from each group every day, and each meal should be made up from several food groups. The foods in each group are interchangeable, because they have many of the same nutritional qualities: 1) Fruit 2) Vegetables 3) Grains and starchy vegetables 4) Meat, fish, eggs and beans 5) Dairy 6) Nuts and seeds 7) Fats and oils.

Duchy82

I suggest you gradually change your eating habits, set a small deficit on mfp and pick one meal a day to change up, say breakfast, keep that to homemade: oatmeal, eggs, yogurt or such whatever takes your fancy. When that goes well switch up the next meal and so on. There is also nothing stopping you from for example just ordering a burger and eating it with a homemade salad instead of fries and all the other fixings or just a slice of pizza with salad. That way you still get the bulk without the calories. Also the odd cookie can be fitted into your daily calorie allowance. You don't need to cut out diet coke at all I haven't you can pry that out of my cold dead hands, lol!

From experience small changes are easier to manage and easier to stick to. Just keep the mantra any loss is a loss, it doesn't matter how long it takes. If you lose a pound a week that is still 52lbs in a year, with 100lbs to lose that should be a doable calorie allowance alongside small changes. You can always up to 2lbs a week once you have managed to change up your diet enough. Keep trying eventually you will get there.

Lounmoun

I would advise not changing your type of food so much and just learn to have the foods you like in moderation. If your diet is mostly homemade foods and you eat out once or twice a week you'll be fine.
I'm not sure about a chemical addiction since you mention very specific foods/brands that you want. I would think there could be a mental aspect or you are eating too low fat.
If you think additives are an issue for you, do you ever make homemade versions of these foods and see how you feel about those? A breakfast sandwich, pizza or a burger are not very complicated to make.

lemurcat12

My thoughts are:

caffeine (as others noted). Maybe don't cut caffeine until the diet stuff is in check, there are low cal sources of caffeine (I'm a black coffee fiend, and of course there's diet soda).

If you cut the cals way down, as you would switching to an entirely "healthy" diet you might be overdoing it. Are you logging? What's the calorie goal?

Fat -- you might be overdoing it and going super low fat. Fat is an essential part of a healthy diet and many do well eating even somewhat higher than MFP recommends, but if you are all about "healthy" that often gets translated to super low fat. Cook veg with some olive oil, include fat or cheese on a salad, not all meat has to be low fat (salmon, for example, and I personally keep the skin on my chicken breast, gasp!) ;-) Again log.

Unless none is easier than some, maybe go slightly more gradually with the changes. It's not an addiction (there's no common ingredient in those "junk food" items that isn't also in "healthy" food other than the huge difference in fat amount and the caffeine), but changing habits can be hard.

Could be psychological. I emotionally eat or stuff feelings with food, and when I stop doing that I often end up feeling better, but there can be a transition where you feel the feelings you were stuffing. This one may be a long shot, but worth mentioning.

TimothyFish

Some of the things in "junk food" are things you need. The issue is the excessive quantity. By eliminating junk food you are likely creating a deficiency in your diet. By all means make healthy choices but remember that sodium and fat in proper quantities are also healthy.

Sabine_Stroehm

Are you following a plan, and/or do you have someone helping you?

I agree about the caffeine. I also find that if you cut way back on fat and sugar you're probably also cutting back on sodium and can feel pretty crappy for a while.
Consider adding something like a cup of beans to each meal. Also, consider getting some guidance, from a reputable source, to ensure that you're eating ENOUGH and fueling your body.

Don't rationalize your way back to where you were. Find a way forward.

Because you have high BP, maybe consider the DASH Diet for weightless as a guide as to how to eat? The public library has it for download.

Again, use MFP to be sure you're eating enough.

VintageFeline

Agreeing that it is likely a lack of salt and fat when you make the extreme switch. Basically keto flu with the salt reduction.

Then you're flying to the opposite extreme by eating the salty fatty things all at once for the rest of the time.

Start slow. Switch out one meal. Keep an eye on your fat intake and add a bit of salt to the homemade stuff. Cook with a little oil (but make sure to measure it and account for it as it's calorie dense). It doesn't have to be all or nothing. Your body needs time to adjust. I suspect the tummy issues could come from suddenly increasing fibre too. Fibre is important but if your body is used to functioning with very little it's going to be a massive shock to suddenly have to process a lot of it.

GlassAngyl

When I first cut sodas, it was cold turkey. I had always drank soda and coffee and as much as I wanted.

I..was..pure..evil! For a month I was in some serious withdrawal. At the same time I had cut ALL junk food. This was the hardest thing I had ever done and I was 22 when I had done it.

I hear it gets harder with age. But once I was over the hump (3 months later) I had zero cravings. After about 6 months I really wanted something other than water and tea, so bought me a soda. It was DISGUSTING! Like drinking a bottle of syrup disgusting. I poured it out.

I'm 37 now and though I relapsed when it came to sweets, I still can't tolerate soda. I have a new addiction now to break.. ice coffee!

On the plus side, I went from 275 to 175 in about 5 months. I do not recommend loosing that fast. I was also taking ephedrine (this was just before it was outlawed) and starving myself for days at a time. When I started eating it was just enough to ease hunger pains then I'd stop immediately. This meant a small handful of cheerios at a time. I carried a bag of them with me. Just enough to take the edge off..

Sabine_Stroehm

GlassAngyl wrote: »

When I first cut sodas, it was cold turkey. I had always drank soda and coffee and as much as I wanted. I..was..pure..evil! For a month I was in some serious withdrawal. At the same time I had cut ALL junk food. This was the hardest thing I had ever done and I was 22 when I had done it. I hear it gets harder with age. But once I was over the hump (3 months later) I had zero cravings. After about 6 months I really wanted something other than water and tea, so bought me a soda. It was DISGUSTING! Like drinking a bottle of syrup disgusting. I poured it out. I'm 37 now and though I relapsed when it came to sweets, I still can't tolerate soda. I have a new addiction now to break.. ice coffee!

I cut them all cold turkey too (candy, sweets, pastries, breaded fried foods, soda...). For me 14 days were tough. But it got immediately better when I started eating beans several times a day during the transition. And then I felt awesome going forward. That was 16 years ago I think.

KMHealthForLife

I ALWAYS feel this way myself when I start get back on the path of eating well and taking care of myself. The first week is usually quite terrible but then it gets so much better and my mood starts to improves, my body aches, headaches and stomach turmoil go away. I think our bodies expect all the crap that's in the junk we eat when we eat that way for a long time. So shifting away from that puts our bodies out of equilibrium. As much as it's a healthy thing to make the shift, it sends our bodies into shock. BUT they healthy way of eating with moderate treats and such is what will makes us feel better, happier in the long term. I understand though - it's so hard to get through that initial phase when you feel so crappy. You CAN do this!

kshama2001

maryanne2000 wrote: »

I have a very bad junk food habit, and I have had this habit for nearly forty years. I love Big Macs, pizza, chips, diet Coke, and chocolate so, so much. I am about a hundred pounds overweight, and on medication for high BP and high cholesterol. I also suffer from migraines, sleep apnea, and my knees are killing me. I am extremely achy and sore due to lack of exercise. I know my health problem are completely self-inflicted due to the excess weight and bad diet, and I can't even count the times I have started weight loss plans. The reason they never last is because, I swear, I feel positively ill when I don't eat crap. I actually really like healthy foods. I eat enjoy veggies and fruits, I love the healthy carbs like legumes, whole grains, healthy soups, and so on. Unfortunately, I don't feel well at all when I eat exclusively healthy foods.

For example, for the last two days, I tried very hard and successfully ate proper meals including salads, lean chicken, cooked and raw veggies, a little fruit, lots of water, hot tea, and only a little diet Coke. The first day was okay, the second day I was exhausted, and the third day was hellish. I woke up aching with a horrible headache, stomach pain, and a general feeling of malaise ( worse than usual). I ate some plain oatmeal and a banana, but as the morning went on I felt more and more nauseous and horrible migraine was developing. My eyes were aching so badly I couldn't wear either glasses or contacts and I just wanted to sleep, but I didn't because it would mess up my sleep schedule. Finally, after fighting the urge for about for about three hours, I went to McDonalds and had a sausage mcmuffin, hash browns and diet coke. As soon as the grease and salt hit my system, I started to feel so much better. I then ate some cookies and felt almost totally fine. I got most of the things on my to-do list achieved and my mood got so much better. I had a burger and fries for dinner. The thing is, this pattern has happened possibly a hundred times. I want to eat the healthy food; I like it, even, but I get wicked headaches, upset stomachs, horrible moods, and so on when I don't eat junk. So..what? Is my body just so used to the fat, sugar, and salt that it can't do without it? Is this what withdrawal is? I don't know if the horrible feelings will pass without resorting back to the junk food, because I always go back for the food. In fact, the only times I have ever managed to lose weight ( maybe up to 30 lbs before failing) it has been by continuing to eat junk food, but just less of it. This means not eating very much food, as you can't eat too many big macs when you are limiting calories. Does anyone else have this issue? How do you get past it? Are these physical symptoms real? I sure feel that they are...but is this addiction and is it physical? TIA for any suggestions.

I agree with the others that it is probably a combination of caffeine withdrawal and going from one extreme to another.

What are the calories in your typical day vs days with "proper meals"? You may have cut calories too much. With 100 pounds to lose, don't create a calorie deficit of more than 1000 calories per day (set your weight loss goal to lose 2 pounds per week and aim for the daily calorie goal MFP gives you.)

pbbananacoffeechocolate

You are probably experiencing withdrawal symptoms from several things, the number one culprit likely caffeine. Can you take it in stages? Change out your breakfast for a week, then dinner, then finally lunch? (That'll be the hardest since it's getting you through your work day, at the moment.) Then tackle the caffeine.

I gave up caffeine cold turkey a month ago, and days 2-3 were intense! Then I had a mild headache for the rest of the week. However, now it is all worth it! I feel fantastic every day and I love not needing a fix to get through. I predict that if you power through the challenging days, you'll come out the other side feeling more energized than you ever thought possible!

cmtigger

I actually don't see a need to totally give up caffeine. I have cut back over the years. But watch calories when drinking it.

Meghanebk

I love "junk" food too. And there's no need to go cold-turkey on anything! Especially something physically addictive like caffeine. It works for some people, but definitely not for all.

You said "Unfortunately, I don't feel well at all when I eat exclusively healthy foods."

Your gut microbe community takes TIME to adjust to differing diets, especially if you've eaten the same way for years and are adding more plant based foods. Don't forget that a lot of your digestion is done by them, not just your body. Introducing foods may work better for you if you do it slower/in smaller amounts.

What worked for me was portion control - small fries, kid size burgers, single scoops of ice cream, pre-portioning chips in small bags so I only ate some at a time. If you can't have something like chips around without eating the entire bag, just pick the smallest size bag they sell. Eating a 3.4 oz bag is certainly better than one of the family size ones.

I also started slowly adding more green things - eat some veggies or salad, then whatever was my main meal. That way I satisfied my cravings while improving my nutrient/fiber intake.