Introduction: Many people have this experience: even when they're not hungry, they can't resist the smell of freshly baked bread; for desserts, they can always find "another stomach." They are fully aware that their figure is gradually losing its shape and their blood lipids are not ideal, yet they cannot control their appetite.
Addictive Foods Experts Point to Junk Food
In recent years, an increasing number of studies have indeed shown that certain foods can trigger addictive-like responses in the brain. A group of neurobiologists in Florida, USA, discovered that junk food may be one of these potentially addictive foods.
The researchers divided rats into groups to eat different foods. The experimental group was given unlimited access to junk food such as bacon, sausages, cheesecake, and frosting. As a result, the rats in this group consumed twice as many calories as the control group on a normal diet. Worse still, as they became increasingly obese, their appetite for junk food grew stronger. This is speculated to be because the receptors in their brains responsible for binding with the neurotransmitter dopamine were overstimulated and became desensitized. Since dopamine transmits pleasure-related signals, the rats in the experimental group needed to eat more and more junk food to achieve the same level of satisfaction.
Beyond this study, past neurobiologists have also found that some individuals overeat because they have a relative deficiency of specific dopamine receptors in their brains, leading to a loss of dietary control.
Beyond this study, past neurobiologists have also found that some individuals overeat because they have a relative deficiency of specific dopamine receptors in their brains, leading to a loss of dietary control.
In addition to junk food, New Zealand scientist Simon Thornley discovered that addiction may also be related to a food's Glycemic Index (GI). He found that foods with a high GI, such as refined sugar, fine pastries, and refined flour products, not only cause rapid changes in the body's insulin levels but also have a greater impact on dopamine concentrations in the brain.
Controlling Appetite Forcing Yourself Can Lead to More Frustration
Doctors point out that besides many people misusing food for stress relief, many who cannot resist food may have emotional disorders. It's important to address the emotional issues first, rather than just forcing yourself to control your appetite, which will only lead to more frustration.
Regardless of whether scientists eventually develop a drug to help people quit junk food, in the meantime, you might try the following methods to help break free from its grip.
Take It Step by Step to Break Free from Junk Food
Address your emotions, not just restrict your appetite. Whether it's going for a walk, playing with a pet, or exercising, any method that can get you away from the refrigerator and lift your mood is worth trying.
Try to do damage control. For example, if your weakness is chocolate and you "accidentally" buy two large bags home, the best approach is to freeze it. After all, it's much harder and less likely to overeat when the chocolate is as hard as a rock.
Fighting your appetite with willpower alone is not easy. It's better to "fight food with food." When you suddenly crave a bowl of salty, hot instant noodles, the real physiological reason might be a mineral deficiency. Try drinking a warm glass of low-fat milk and eating a kiwifruit. The calcium, magnesium, and other minerals they contain might reduce your craving for salt.
Sometimes, completely avoiding certain foods can make you crave them even more. It's recommended to start by setting a limit for yourself.
Next, give yourself two weeks to completely avoid snacks or junk food like chocolate and cookies. This might help you摆脱 the ever-present appetite.
When you suddenly crave something, try drinking a glass of water first. After 10 minutes, you might find that your appetite is not as strong as before.