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Junk food is a pejorative term for food containing high levels of calories from sugar or fat with little fibre, protein, vitamins or minerals. Junk food can also refer to high protein food like meat prepared with saturated fat. Food from many hamburger outlets, pizza and fried chicken outlets is often considered as junk food. Concerns about the negative health effects resulting from a "junk food"-heavy diet, especially obesity, have resulted in public health awareness campaigns, and restrictions on advertising and sale in several countries. Andrew F. Smith, in his book, Encyclopedia of Junk Food and Fast Food, defines junk food as "those commercial products, including candy, bakery goods, ice cream, salty snacks, and soft drinks, which have little or no nutritional value but do have plenty of calories, salt, and fats.
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Junk food By Must4care
What is Junk/Fast Food • Junk food is a pejorative term for food containing high levels of calories from sugar or fat with little fibre, protein, vitamins or minerals. Junk food can also refer to high protein food like meat prepared with saturated fat. Food from many hamburger outlets, pizza and fried chicken outlets is often considered as junk food. • Concerns about the negative health effects resulting from a "junk food"-heavy diet, especially obesity, have resulted in public health awareness campaigns, and restrictions on advertising and sale in several countries • Andrew F. Smith, in his book, Encyclopedia of Junk Food and Fast Food, defines junk food as "those commercial products, including candy, bakery goods, ice cream, salty snacks, and soft drinks, which have little or no nutritional value but do have plenty of calories, salt, and fats.
Types of Junk/Fast Food • Sugars, Refined Foods • like sugar and plain flour (maida) based items including white bread and most packaged goods, like Twinkies and sugar donuts, etc • Fats & Hydrogenated Oils • They are found in cookies, chips, candy bars, fried foods, muffins, bologna, etc. etc • Fast Food • Fish & Chips, Pizza, Burger, Fried chicken, Sausages, Noodles, Pasta, Noodles, etc. • Snacks &, Desserts • Hot-dogs, Donuts, Potato chips, French fries, Crisps, Popcorn, Sweets, Biscuits, Ice-cream, Tacos, Potato wedges, Pancakes, Biscuits, Cookies, etc. • French Fries, Potato Chips • and other deep fried snacks are sources of cholesterol, trans fats, and salt that work towards clogging the arteries • Carbonated Beverages • contain a very high concentration of sugar. Their sugar-free or zero varieties contain sweeteners like aspartame that are harmful if consumed over a period.
Types of Junk/Fast Food • Burgers • are the worst junk foods. They contain everything we shouldn't eat. They contain sauces high in sugar and sodium, fried patties loaded with trans-fats, cheese containing high amount of dairy fat and mayonnaise with preservatives and egg yolks. • Ice Creams • Creamier ice creams are the worst junk foods. A single serving of most ice creams can contain more than 15 g of fat and high amounts of sugar, increasing waistline. • Pizzas • are relatively safe as they had low levels of salt and fats. But, those packed with cheese were in the danger zone. • Drinks & Soft Drinks Containing Sugar • Coke, Pepsi, Fanta, Dr. Pepper, Sprite, Lemonade, Hot chocolate, Milkshake • Cakes • Creamy cakes contain a highly processed, uncooked form of carbohydrate. This kind of white bread has a high glycemic index which in combination with the high amount of sugar ensures that the blood sugar levels are boosted instantly. • Sugary Cereals • Most of the popular brands of so called healthy cereals coated with sugar, like fruit loops
Harmful Effects of Junk/Fast Food • Headache • Depression • Acne • Dental Distress • Shorten of Breath • Heart Disease or Stroke • High Cholesterol • Weight Gain • High Blood Pressure • Extra Calories • Blood Sugar Spikes
How to Get Rid of Junk/Fast Food • Drink Water • Drinking water before meals may reduce cravings and appetite, as well as help with weight loss. • Eat More Protein • Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50% • Distance Yourself From the Craving • Try to distance yourself from the craving by chewing gum, going on a walk or taking a shower. • Plan Your Meals • Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings. • Avoid Getting Extremely Hungry • Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.
How to Get Rid of Junk/Fast Food • Fight Stress • Being under stress may induce cravings, eating and weight gain, especially in women. • Take Spinach Extract • Spinach extract delays the digestion of fat and increases the levels of hormones that can reduce appetite and cravings. • Practice Mindful Eating • Mindful eating is about learning to recognize the difference between cravings and actual hunger, helping you choose your response. • Get Enough Sleep • Sleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control. • Eat Proper Meals • Eating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs.
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