How to Overcome Food Addiction

The effects of certain foods on the brain make it hard for some people to avoid them.

Food addiction operates similarly to other addictions, which explains why some people can't control themselves around certain foods — no matter how hard they try.

Despite not wanting to, they may repeatedly find themselves eating large amounts of unhealthy foods — knowing that doing so may cause harm.

This article examines food addiction and provides tips to overcome it.

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What is food addiction?

Food addiction is an addiction to junk food and comparable to drug addiction.

It’s a relatively new — and controversial — term, and high quality statistics on its prevalence are lacking.

Food addiction is similar to several other disorders, including binge eating disorder, bulimia, compulsive overeating, and other feeding and eating disorders.

Effects on the brain

Food addiction involves the same areas of the brain as drug addiction. Also, the same neurotransmitters are involved, and many of the symptoms are identical.

Processed junk foods have a powerful effect on the reward centers of the brain. These effects are caused by brain neurotransmitters like dopamine.

The most problematic foods include typical junk foods like candy, sugary soda, and high fat fried foods.

Food addiction is not caused by a lack of willpower but believed to be caused by a dopamine signal that affects the biochemistry of the brain.

8 symptoms of food addiction

There is no blood test to diagnose food addiction. As with other addictions, it’s based on behavioral symptoms.

Here are 8 common symptoms:

1.   frequent cravings for certain foods, despite feeling full and having just finished a nutritious meal

2.   starting to eat a craved food and often eating much more than intended

3.   eating a craved food and sometimes eating to the point of feeling excessively stuffed

4.   often feeling guilty after eating particular foods — yet eating them again soon after

5.   sometimes making excuses about why responding to a food craving is a good idea

6.   repeatedly — but unsuccessfully — trying to quit eating certain foods, or setting rules for when eating them is allowed, such as at cheat meals or on certain days

7.   often hiding the consumption of unhealthy foods from others

8.   feeling unable to control the consumption of unhealthy foods — despite knowing that they cause physical harm or weight gain

If more than four to five of the symptoms on this list apply, it could mean there’s a deeper issue. If six or more apply, then it’s likely a food addiction.

It’s a serious problem

Though the term addiction is often thrown around lightly, having a true addiction is a serious condition that typically requires treatment to overcome.

The symptoms and thought processes associated with food addiction are similar to those of drug abuse. It's just a different substance, and the social consequences may be less severe.

Food addiction can cause physical harm and lead to chronic health conditions like obesity and type 2 diabetes.

In addition, it may negatively impact a person’s self-esteem and self-image, making them unhappy with their body.

As with other addictions, food addiction may take an emotional toll and increase a person’s risk of premature death.

How to know whether avoiding junk food is worth the sacrifice

Completely avoiding junk foods may seem impossible. They’re everywhere and a major part of modern culture.

However, in some cases, entirely abstaining from certain trigger foods can become necessary.

Once the firm decision to never eat these foods again is made, avoiding them may become easier, as the need to justify eating — or not eating — them is eliminated. Cravings may also disappear or decrease significantly.

Consider writing a list of pros and cons to think through the decision.

• Pros. These may include losing weight, living longer, having more energy, and feeling better every day.
• Cons. These may include not being able to eat ice cream with family, no cookies during the holiday season, and having to explain food choices.

Write everything down — no matter how peculiar or vain it may seem. Then compare the two lists and ask if it’s worth it.

If the answer is a resounding "yes," be assured that it’s the right decision.

Also, keep in mind that many of the social dilemmas that may show up in the con list can often easily be solved.

First steps in overcoming food addiction

A few things can help prepare for giving up junk foods and make the transition easier:

• Trigger foods. Write down a list of the foods that cause cravings and/or binges. These are the trigger foods to avoid completely.
• Fast food places. Make a list of fast food places that serve healthy foods and note their healthy options. This may prevent a relapse when hungry and not in the mood to cook.
• What to eat. Think about what foods to eat — preferably healthy foods that are liked and already eaten regularly.
• Pros and cons. Consider making several copies of the pro-and-con list. Keep a copy in the kitchen, glove compartment, and purse or wallet.

Additionally, don’t go on a diet. Put weight loss on hold for at least 1–3 months.

Overcoming food addiction is difficult enough. Adding hunger and restrictions to the mix is likely to make things harder.

After taking these preparatory steps, set a date in the near future — like the coming weekend — from which point onward the addictive trigger foods won’t be touched again.

Consider seeking help

Most people with addiction attempt to quit several times before they succeed in the long run.

While it’s possible to overcome addiction without help — even if it takes several tries — it can often be beneficial to seek help.

Many health professionals and support groups can aid in overcoming your addiction.

Finding a psychologist or psychiatrist who has experience in dealing with food addiction can provide one-on-one support, but there are several free group options available as well.

These include 12-step programs like Overeaters Anonymous (OA), GreySheeters Anonymous (GSA), Food Addicts Anonymous (FAA), and Food Addicts in Recovery Anonymous (FA).

These groups meet regularly — some even via video chat — and can offer the support needed to overcome addiction.

The bottom line

Food addiction is a problem that rarely resolves on its own. Unless a conscious decision to deal with it is made, chances are it will worsen over time.

The first steps to overcoming the addiction include listing the pros and cons of quitting trigger foods, finding healthy food alternatives, and setting a fixed date to start the journey toward health.

Consider seeking help from a health professional or free support group. Always remember that you’re not alone.