What if you only eat fast food three times a day for thirty days? That’s exactly what Morgan Spurlock did for his documentary film, “Supersize me”. In the film, Spurlock embarks on a daring experiment to exclusively eat McDonald’s food for 30 days while closely monitoring his health. He consumed an average of 5,000 Calories of food per day during the experiment. Throughout his journey, Spurlock meticulously monitors his physical and mental health, documenting the impact of a diet dominated by high-calorie, low-nutrient fast food.
Junk food is a term used to describe processed foods that are high in calories, fat, sugar, and sodium, but low in nutrients. Junk food is often inexpensive, convenient, and tasty, which makes it a popular choice for many people. Junk food often provides a quick and satisfying flavour burst that triggers the pleasure centres in our brains. The combination of salt, sugar, and fat in these foods creates a sensory experience that can be addictive.
We all crave that extra dessert, one more slice of pizza, or one more drink. Studies have shown that eating your favourite food results in producing “endorphins”, feel-good hormones. We crave junk food because our brains are hardwired to get rewarding foods. When we eat junk food, the reward circuits in our brains are activated releasing a chemical called “Dopamine”. It floods the brain with pleasure and so the brain creates more receptors for dopamine in response. Later, we need a greater amount of junk food to have the same pleasure and we end up eating more. Addiction to junk food is very similar to addiction to drugs, both leave people wanting more.
Junk food can have several negative health effects. Loaded with empty calories, junk food often leads to overconsumption and weight gain. Lack of nutrients in junk often results in nutritional deficiencies. Additives, preservatives and artificial colours and flavours can lead to stomach problems. It may lead to elevated cholesterol levels, hypertension, and an increased risk of cardiovascular diseases. Recent research shows that consuming lots of sugary drinks when you are young could alter brain development.
How to eat healthy?
Follow these tips and get fit.
1. Choose whole, unprocessed foods:
Opt for whole foods such as fruits, vegetables, whole grains, lean proteins, and nuts which are packed with nutrients and a good source of fiber.
2. Stay hydrated:
Drink plenty of water throughout the day. Sometimes, the body can mistake thirst for hunger, leading to unnecessary snacking on unhealthy foods.
3. Read food labels:
Pay attention to the serving size and the amount of calories, fat, sodium, and sugar in each serving.
4. Make healthy snacks available:
Keep healthy snacks on hand, such as fruits, vegetables, and nuts
5. Limit your intake of sugary drinks:
Sugary drinks are a major source of calories and can contribute to weight gain and other health problems.
6. Eat low calorie foods:
Salads, boiled vegetables etc can fill the stomach and provide low calories.
7. Dealing with cravings:
If you still have cravings for junk food, buy the smallest serving size.
8. Cook more meals at home:
Cooking at home gives you more control over the ingredients and the portion sizes you eat.
9. Don’t eat till full:
Eat till eighty percent full, remain bit hungry.
Choosing and following a good and healthy diet should be the topmost priority. Studies have shown that healthy diet can lower your risk for heart diseases, improves mental health. Remember the saying “ You are what you eat”. Here is a list of five documentary movies about food.
