Cutting junk food out of my diet?
Replies
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ceoverturf wrote: »Need2Exerc1se wrote: »here is the list:
Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
Cheese (contains solid fat)
Pizza (contains solid fat)
Ice cream (contains both solid fat and added sugars)
Sausages, hot dogs, bacon, and ribs (contain solid fat)
how can pizza be empty if it has protein, fat, and carbs? would vegetable pizza still be empty even though you would get a lot of micros from it???
The link clearly defines it's definition of "empty calories" - solid fat and added sugar.
Which...IMO...is a dumb definition.
cosigned0 -
shaliyahdixon wrote: »I've been having trouble with cutting junk food out of my diet. I tried to only eat junk food in moderation. I also tried to make sure it fit my macros, but that eventually led to more craving and overeating. Now I'm back to square one. What method did you guys use to cut junk food out of your diet? What foods did you substitute for junk food?
My biggest struggle is my sweet tooth!! I read the book "It Starts With Food", it's really a book that goes over the "whys" of cravings etc. I HIGHLY recommending the read and going at it for 30 days. I finished my first WHole 30 on the 5th and yes, I did eat some things right away that I thought I really wanted but honestly, my cravings are almost completely gone and moderation isn't a problem anymore. I had a bunch of other great side effects too, like my energy was up, eczema was almost gone, and I felt great.0 -
Need2Exerc1se wrote: »Need2Exerc1se wrote: »here is the list:
Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
Cheese (contains solid fat)
Pizza (contains solid fat)
Ice cream (contains both solid fat and added sugars)
Sausages, hot dogs, bacon, and ribs (contain solid fat)
how can pizza be empty if it has protein, fat, and carbs? would vegetable pizza still be empty even though you would get a lot of micros from it???
The link clearly defines it's definition of "empty calories" - solid fat and added sugar.
ok - so ice cream is empty because solid fat, really???
By their definition it would contain empty calories.
ETA: Unless maybe it were fat free sugar free ice cream
Not arguing with you, because I know it's not your definition...
"Empty" to me would imply, serving no purpose. IOW...it does absolutely nothing except add calories.
Fat (solid or otherwise) is an important macronutrient. It also gives texture to food.
Sugar (added or otherwise) is a carb - an important macronutrient. It makes food taste delicious.
Neither to me fits MY definition of "empty"0 -
ceoverturf wrote: »Need2Exerc1se wrote: »here is the list:
Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
Cheese (contains solid fat)
Pizza (contains solid fat)
Ice cream (contains both solid fat and added sugars)
Sausages, hot dogs, bacon, and ribs (contain solid fat)
how can pizza be empty if it has protein, fat, and carbs? would vegetable pizza still be empty even though you would get a lot of micros from it???
The link clearly defines it's definition of "empty calories" - solid fat and added sugar.
Which...IMO...is a dumb definition.
Yeah, I would agree. Though honestly, it's better than a lot of crap you read regarding nutrition.0 -
Need2Exerc1se wrote: »ceoverturf wrote: »Need2Exerc1se wrote: »here is the list:
Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
Cheese (contains solid fat)
Pizza (contains solid fat)
Ice cream (contains both solid fat and added sugars)
Sausages, hot dogs, bacon, and ribs (contain solid fat)
how can pizza be empty if it has protein, fat, and carbs? would vegetable pizza still be empty even though you would get a lot of micros from it???
The link clearly defines it's definition of "empty calories" - solid fat and added sugar.
Which...IMO...is a dumb definition.
Yeah, I would agree. Though honestly, it's better than a lot of crap you read regarding nutrition.
LOL that's a pretty low bar to set!0 -
ceoverturf wrote: »Need2Exerc1se wrote: »ceoverturf wrote: »Need2Exerc1se wrote: »here is the list:
Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
Cheese (contains solid fat)
Pizza (contains solid fat)
Ice cream (contains both solid fat and added sugars)
Sausages, hot dogs, bacon, and ribs (contain solid fat)
how can pizza be empty if it has protein, fat, and carbs? would vegetable pizza still be empty even though you would get a lot of micros from it???
The link clearly defines it's definition of "empty calories" - solid fat and added sugar.
Which...IMO...is a dumb definition.
Yeah, I would agree. Though honestly, it's better than a lot of crap you read regarding nutrition.
LOL that's a pretty low bar to set!
Indeed it is. But, maybe that's why the government tries to dumb it down so much. Advice for the lowest common denominator, so to speak.0 -
I do a mixture of cutting things out completely, moderating others, and substituting. Certain foods I will never want to deprive myself of because it will lead me back to poor eating habits if I feel psychologically stressed by not eating them. Pizza is a great example, and it's also easy to moderate since I can just buy a slice or two, or a personal pizza, instead of a large pizza.
An example of substitution is if I get a sweet tooth I usually get a roll of Sweet Tarts, which is only 150 calories and lasts a long time, instead of a 450 calories king size Snickers that I can eat in 30 seconds. Neither the Sweet Tarts nor the Snickers usually satisfy actual hunger, contrary to the commercials, so it's all about satisfying a craving for me without breaking the calorie bank. Other people mentioned substituting ingredients to make lower calorie things like tacos, which is also something I do.
I gave up a few foods because I honestly couldn't regulate them, but I can do without them. An example for me is cookies. I could eat a whole package of Oreos or 10 chocolate chip homemade cookies easily, and just don't have the willpower to regulate. If I felt deprived though, I'd work on moderation for cookies, but I'm not missing them. You just have to know that if you do start missing them, they're not bad in and of themselves, and you can always buy them and try to fit them into your calorie goal without feeling guilty.0 -
TimothyFish wrote: »cwolfman13 wrote: »shaliyahdixon wrote: »I've been having trouble with cutting junk food out of my diet. I tried to only eat junk food in moderation. I also tried to make sure it fit my macros, but that eventually led to more craving and overeating. Now I'm back to square one. What method did you guys use to cut junk food out of your diet? What foods did you substitute for junk food?
don't keep it in the house...if it's not there, you're not going to eat it...EZPZ
This is basically what I'm doing with beer and alcohol in general...I'm not drinking during the week so I just don't keep the stuff in my house and I save my indulgences for the weekend. If I kept a 12 pack in my fridge like I used to, I'd most likely say *kitten* it and just pop a few tops after work. Not having it in the house means there's no tops to pop in the first place.
That sounds easy enough, but it may not be so simple. I find that when I don't keep stuff in the house, but lack the willpower in the store to not buy something like a package of Little Debbie Snack Cakes, or something, the package end ups staying out on the table rather than having a place hidden away somewhere, and I end up going back to the package when I want something to eat. But if I already have something sweet at home, I might tell myself that I don't need to buy whatever it is, and even if I do buy it, it is just one more thing that I'm consuming in moderation.
I'm all for moderation and I can consume many "junk" food type of items in moderation. But there are other things for which I tend to lose self control. I do not, for example, keep potato chips or tortilla chips in my home, nor do I buy them...the only time I partake is at a BBQ or camping or something...and on those occasions I'm not really worried about moderation too much. I seriously can't eat a small handful of tortilla chips though...when I get my hands on those things, they're going down.0 -
Moderation isn't really one of my strong suits so I've found it easier to just not buy or eat the unhealthy things i crave. Instead I've learned to make healthy substitutes that are surprisingly satisfying. I keep vegan desserts on hand most of the time for when I'm craving something sweet. They're great because they taste amazing and they consist of mostly nuts and fruit and some sort of sweeter whether you use honey/agave/maple syrup or whatever else you'd like. Granted its still dessert, yes. It's sugary, but its definitely better than that box of cookies. As for other snacks theres all sorts of ways to season and prepare veggies to be crunchy and flavorful like chips and whatnot. There are things you just can't replace, but in that case i just remember that its not worth it and there are worse things than not being able to have that grilled cheese i want.0
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Wasn't expecting so many responses on this!! Thanks for all the advice, you guys ☺️ By "junk food", I was referring to chips, candy, and ice cream. The people I live with are constantly buying this stuff.0
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shaliyahdixon wrote: »Wasn't expecting so many responses on this!! Thanks for all the advice, you guys ☺️ By "junk food", I was referring to chips, candy, and ice cream. The people I live with are constantly buying this stuff.
Do you take things that don't belong to you that aren't food? You might find it helpful to view this food as off limits because it belongs to someone else. Ask the owners to put it away in a cabinet or in their room. Get yourself some tasty things that fit your goals.
I live with people who eat candy, chips, ice cream, etc too. I have set aside some things for myself like granola bars and popcorn. I also eat food I really enjoy every day so I don't feel like I am missing out.0 -
I live with family.. I don't steal anything from anyone.0
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shaliyahdixon wrote: »Wasn't expecting so many responses on this!! Thanks for all the advice, you guys ☺️ By "junk food", I was referring to chips, candy, and ice cream. The people I live with are constantly buying this stuff.
Yeah, and it can be tough when they offer it to you or when they are all eating it.
I guess my suggestion in those situations would be to have an alternative. For example, if they are eating ice cream, have some low-cal yogurt. Or if you can, find some low-cal ice cream (such things don't seem to exist here in Australia, but I'm sure I've seen some in Canada).
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shaliyahdixon wrote: »Wasn't expecting so many responses on this!! Thanks for all the advice, you guys ☺️ By "junk food", I was referring to chips, candy, and ice cream. The people I live with are constantly buying this stuff.
When I was living with people (family), I didn't have this problem because their junk (chocolate mixed with "orange" or other (real) fruit) just grossed me out anyway, and I didn't buy or keep my style of junk in the house. I also, honestly, persuaded them to eat my way. Which was easy, as I did the groceries and cooking, and who's going to say no to steak?0 -
Also, fill up on your stuff, make it as satiating as possible (protein, fat, fiber).
Also if you eat lower carb/GI/whole foods for a while, chips taste nasty, you're more aware of the plasticky / greasy aftertaste
Sub for ice cream: berries and whipped cream. Sub for chips: having real potatoes with dinner. Candy, I don't know because that was never my thing, maybe frozen grapes?0 -
shaliyahdixon wrote: »Wasn't expecting so many responses on this!! Thanks for all the advice, you guys ☺️ By "junk food", I was referring to chips, candy, and ice cream. The people I live with are constantly buying this stuff.
Do you take things that don't belong to you that aren't food? You might find it helpful to view this food as off limits because it belongs to someone else. Ask the owners to put it away in a cabinet or in their room. Get yourself some tasty things that fit your goals.
I live with people who eat candy, chips, ice cream, etc too. I have set aside some things for myself like granola bars and popcorn. I also eat food I really enjoy every day so I don't feel like I am missing out.
I don't think you meant that in the way that it has come out.....
What does stealing other things have to do with food sharing among family members?
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shaliyahdixon wrote: »Wasn't expecting so many responses on this!! Thanks for all the advice, you guys ☺️ By "junk food", I was referring to chips, candy, and ice cream. The people I live with are constantly buying this stuff.
Do you take things that don't belong to you that aren't food? You might find it helpful to view this food as off limits because it belongs to someone else. Ask the owners to put it away in a cabinet or in their room. Get yourself some tasty things that fit your goals.
I live with people who eat candy, chips, ice cream, etc too. I have set aside some things for myself like granola bars and popcorn. I also eat food I really enjoy every day so I don't feel like I am missing out.
I don't think you meant that in the way that it has come out.....
What does stealing other things have to do with food sharing among family members?
I think they're saying to reframe it, to view food more as personal property, so as to create more of a feeling of taboo. Not. So much that it should be that way, just that it might help0 -
My method is to avoid it like the plague. I don't go past those aisles in the stores, I avoid the junk machines at work, hell, I'll cross the road to avoid a donut shop. (and before you laugh at me, folks, it has worked. I am at goal.) I do not bring empty calorie items into the house. If husband wants to eat that stuff... and the doctor tells him not to, mind you, but if he still wants to, he can go out to an establishment that serves them and eat them there. The last time I found a low quality icky empty calorie item in my fridge I threw it away and took the trash right out to the dumpster. No more such items have appeared. That said, try frozen fruit smoothies. Strawberries are pretty low cal. Throw frozen strawberries in the food processor with some lowfat milk and a little vanilla. Optionally a frozen banana too if you like them. for 16 oz of this it will be about 200 calories. You don't need to add sugar. Process to the consistency of soft serve and eat with spoon, or add more liquid and drink as a fruit shake.
Notice in advance: I am not going to get sidetracked by ppl looking for arguments into a debate about what constitutes empty calories. This is the official definition and is my only word on the subject. http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories.html
Thanks for the link! I'm with you.
Congrats at making goal!
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shaliyahdixon wrote: »I've been having trouble with cutting junk food out of my diet. I tried to only eat junk food in moderation. I also tried to make sure it fit my macros, but that eventually led to more craving and overeating. Now I'm back to square one. What method did you guys use to cut junk food out of your diet? What foods did you substitute for junk food?
I've found the less sugar I eat, the less I want it. I look at the carb:fat:protein content of every meal and save high carb/low protein for my night-time snack.
I pre-log and see what I can tweak to get the protein up in relation to the carbs and fat.
Sometimes when I want ice cream or chocolate, I'll have a chocolate smoothie with frozen raspberries instead.
I still can't keep an open container of ice cream around, but I am able to live with the mini cups in the freezer for weeks on end.
Last week, I made an ounce of Fritos last four days - I was actually able to have a few one day, and a few the next, which astonished me. Will see what happens at TOM, lol. These are in the house at my fiance's request and kept where I can't see them or reach them without a stool, but I'd made myself an ounce portion for a picnic lunch and they were around.
Will your family members agree to keep your trigger foods out of site? Hide ice cream in bags in the back of the freezer, etc?0 -
I stopped buying the junk food.
If junk food = potato chips ... by the time I got home after work, I used to have almost desperate cravings for potato chips. Then I made an interesting discovery when I started logging here. My sodium levels tend to be low. So, I started eating salted cucumber slices or pickles with cottage cheese when I got home after work, and those potato chip cravings went away.
I am so going to try this!
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shaliyahdixon wrote: »Wasn't expecting so many responses on this!! Thanks for all the advice, you guys ☺️ By "junk food", I was referring to chips, candy, and ice cream. The people I live with are constantly buying this stuff.
Do you take things that don't belong to you that aren't food? You might find it helpful to view this food as off limits because it belongs to someone else. Ask the owners to put it away in a cabinet or in their room. Get yourself some tasty things that fit your goals.
I live with people who eat candy, chips, ice cream, etc too. I have set aside some things for myself like granola bars and popcorn. I also eat food I really enjoy every day so I don't feel like I am missing out.
I don't think you meant that in the way that it has come out.....
What does stealing other things have to do with food sharing among family members?
I think they're saying to reframe it, to view food more as personal property, so as to create more of a feeling of taboo. Not. So much that it should be that way, just that it might help
Well, if that's the case, it's silly. It sounds like the OP lives with her family who buys the food. The answer is self-control, not avoidance.
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shaliyahdixon wrote: »Wasn't expecting so many responses on this!! Thanks for all the advice, you guys ☺️ By "junk food", I was referring to chips, candy, and ice cream. The people I live with are constantly buying this stuff.
Do you take things that don't belong to you that aren't food? You might find it helpful to view this food as off limits because it belongs to someone else. Ask the owners to put it away in a cabinet or in their room. Get yourself some tasty things that fit your goals.
I live with people who eat candy, chips, ice cream, etc too. I have set aside some things for myself like granola bars and popcorn. I also eat food I really enjoy every day so I don't feel like I am missing out.
I don't think you meant that in the way that it has come out.....
What does stealing other things have to do with food sharing among family members?
I think they're saying to reframe it, to view food more as personal property, so as to create more of a feeling of taboo. Not. So much that it should be that way, just that it might help
Well, if that's the case, it's silly. It sounds like the OP lives with her family who buys the food. The answer is self-control, not avoidance.
I agree about the sharing food thing, but you know, different strokes for different folks. Like I said, avoidance (in the house) works for me, and lots of other people. Long-term, too. I do have one-offs outside the house, in single servings, but I don't see a reason to make self-control/discipline/whatever the issue, vs. weight management, when just not having it at home works so well.
In this case, OP's stuck with challenging food at home. One way of dealing with that is to change your taste buds, which a lower carb/GI diet can totally do.0 -
ceoverturf wrote: »Need2Exerc1se wrote: »here is the list:
Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
Cheese (contains solid fat)
Pizza (contains solid fat)
Ice cream (contains both solid fat and added sugars)
Sausages, hot dogs, bacon, and ribs (contain solid fat)
how can pizza be empty if it has protein, fat, and carbs? would vegetable pizza still be empty even though you would get a lot of micros from it???
The link clearly defines it's definition of "empty calories" - solid fat and added sugar.
Which...IMO...is a dumb definition.
cosigned
you must to do something...
You may want to start correcting the wikipedia page about empty calories:
http://en.wikipedia.org/wiki/Empty_calorie
please share your knowledge with the world!
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I used to have the same problem with junk food. I just couldn't stop that was mainly the reason why i gained 30lbs AFTER my daughter was born. (yes I said AFTER) Then I started drinking this full meal replacement shake called Shakeology. It is a tremendous help with my junk food craving and it give the energy i need to keep up with my now 2 yr old lil girl.-3
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shaliyahdixon wrote: »I've been having trouble with cutting junk food out of my diet. I tried to only eat junk food in moderation. I also tried to make sure it fit my macros, but that eventually led to more craving and overeating. Now I'm back to square one. What method did you guys use to cut junk food out of your diet? What foods did you substitute for junk food?
I stopped buying the junk food.
If junk food = potato chips ... by the time I got home after work, I used to have almost desperate cravings for potato chips. Then I made an interesting discovery when I started logging here. My sodium levels tend to be low. So, I started eating salted cucumber slices or pickles with cottage cheese when I got home after work, and those potato chip cravings went away.
Awesome tip! My naturopath recommended I actually increase my sodium intake (really?) & I get crazy salt cravings - iron levels are fine - so I will try this. Salt & dill on cucumber is so good.0 -
totallyrad308 wrote: »shaliyahdixon wrote: »I've been having trouble with cutting junk food out of my diet. I tried to only eat junk food in moderation. I also tried to make sure it fit my macros, but that eventually led to more craving and overeating. Now I'm back to square one. What method did you guys use to cut junk food out of your diet? What foods did you substitute for junk food?
I stopped buying the junk food.
If junk food = potato chips ... by the time I got home after work, I used to have almost desperate cravings for potato chips. Then I made an interesting discovery when I started logging here. My sodium levels tend to be low. So, I started eating salted cucumber slices or pickles with cottage cheese when I got home after work, and those potato chip cravings went away.
Awesome tip! My naturopath recommended I actually increase my sodium intake (really?) & I get crazy salt cravings - iron levels are fine - so I will try this. Salt & dill on cucumber is so good.
Thanks
I had always just assumed that my sodium levels were high ... that's sort of what we're told all the time, that we get more than enough sodium in our diets.
But when I started logging here, there were days where my sodium was coming in less than half the recommended value. Veggies, fruit, and things like brown rice just don't contain a whole lot of sodium. I was eating a few things with a bit of sodium, but not much.
So it felt kind of weird to me to increase my sodium intake, but it seemed to help.
And things like pickles and cucumbers are both yummy and really low cal.
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ceoverturf wrote: »Need2Exerc1se wrote: »here is the list:
Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
Cheese (contains solid fat)
Pizza (contains solid fat)
Ice cream (contains both solid fat and added sugars)
Sausages, hot dogs, bacon, and ribs (contain solid fat)
how can pizza be empty if it has protein, fat, and carbs? would vegetable pizza still be empty even though you would get a lot of micros from it???
The link clearly defines it's definition of "empty calories" - solid fat and added sugar.
Which...IMO...is a dumb definition.
I'm guessing I would be pretty safe to assume the article was written/reviewed by someone with at least a Master's Degree in Nutrition and it's calling a spade a spade.
The article does say at the end:
"A small amount of empty calories is okay, but most people eat far more than is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink."
I think all of us could agree this is a true statement.
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Packerjohn wrote: »ceoverturf wrote: »Need2Exerc1se wrote: »here is the list:
Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
Cheese (contains solid fat)
Pizza (contains solid fat)
Ice cream (contains both solid fat and added sugars)
Sausages, hot dogs, bacon, and ribs (contain solid fat)
how can pizza be empty if it has protein, fat, and carbs? would vegetable pizza still be empty even though you would get a lot of micros from it???
The link clearly defines it's definition of "empty calories" - solid fat and added sugar.
Which...IMO...is a dumb definition.
I'm guessing I would be pretty safe to assume the article was written/reviewed by someone with at least a Master's Degree in Nutrition and it's calling a spade a spade.
The article does say at the end:
"A small amount of empty calories is okay, but most people eat far more than is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink."
I think all of us could agree this is a true statement.
But surely that applies to all foods? Once one exceeds their calorie needs then they will gain weight, regardless of the food being consumed.
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I thought about it. I could either never eat the stuff again or learn to be satisfied with a little bit. That's the only two options as I don't want to be obese again... Decided I don't want to give up anything forever and learned to eat in moderation. Still a work in progress at times but I'm much happier this way.0
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