Junk food addict

[JustLifeOnEarth]

Sorry if this is in the wrong category but it’s not about weight loss.
I’ve been alcohol free getting on for 10 years. All that time I’ve been trying to kick the junk food habit. One time I went 6 months free—thought “I’ve got this now,” then one mouthful and back to square one. The best I can manage at the moment is a couple of days.
I know it isn’t in the same league as alcohol, but it’s is still harming my physical and mental health. Is there anyone who knows what I’m on about? Or should I just forget about it and be grateful I am no longer drinking?(I am so grateful).

What sort of junk do you mean, OP?

No don't forget about it as you know it's damaging you in different ways.

Are you talking takeaways or upf?

What's the scale of the problem?

Could you set realistic targets for yourself? Limit takeaways to certain days?
No or low upf for breakfast and evening meal - possibly because you grab lunch on the hop and that makes avoiding upf difficult for you?

Avoiding biscuit/crisps or cake with other alternatives?

Need more detail really

6 months free of what? Chocolate? Chips? What is junk and what’s not?

Agree with PP need more info, amount of cals you go through etc etc.

All types. Chocolate, biscuits, cakes, crisps. If I eat any highly processed food(including bread) all I want to do is eat more highly processed food of all varieties.

I understand what you mean OP, I have been similar since I stopped drinking, moved on to sugar.

Have recently started mounjaro and it has really helped.

Glad you have found something that helps you!
The problem is very much in my head. I’m very lucky I’m seeing a therapist now to try and assist, but I feel like I’ve read every book going. I crack it for a few weeks but then something will happen(holiday, meal out, stressful day) and I just tell myself “I can handle it—this time it will be a one off,” and it is never a one off. I’m stuck in the cycle again. I need to be able to leave it all behind and never look back. For some reason I’ve been able to do this with alcohol but not with the sugar.
Sometimes I feel like I never dealt with the ‘why’ and just subbed in sugar for alcohol. This is where I’m hoping therapy might help.

Hi OP, well done on your sobriety! I'm many years sober too and I found in early sobriety (and to some extent still the case now) that good was an easy replacement for alcohol. Chocolate and biscuits were my weak spots and I grew to recognise that whatever I bought, I would most likely eat in one sitting and possibly go back out for more.

I have to treat chocolate and biscuits like alcohol and I just avoid it. As you say, the disastrous consequences and the harmful effects to you and others around you aren't the same, but the "relapse", the effective hangover and the feelings of powerlessness are similar.

Food not good!!

I’ll start the day eating healthy and sometimes even make it to the evening, but unfortunately my cupboards always have crisps/choc/biscuits for my husband and family. All I have to do is reach in…I always have healthy food available but I don’t always feel able to make the healthy choice.
We rarely get take away but when we do it causes cravings for all types of processed food.

It's extremely common to feel addiction to these types of foods. Especially if you have taken away alcohol (which is fantastic, well done!)
If you are a healthy weight then I wouldn't worry too much. I know what it feels like to want to be free of all addiction though.

If you are bingeing on things to the point where you feel physically unwell and ashamed, then that would be a problem.
As you know, food isn't like booze. You can't get away from it.

Could you try other calorie dense foods that are a bit more nutritious? Dates, figs, nut butters, homemade granola, yoghurt with fruit? Make your own healthier biscuits/muffins etc?

Maybe upping your protein might help. If you eat more eggs, meat, fish, beans etc it should regulate sugar cravings a bit.

Still don't get the scale of the problem.. how much are you actually eating each day

Well done to you too on your sobriety!
I want to treat junk food like alcohol. That is exactly what I need to do. Thank you for the advice.
I think in my head the addiction is not as serious, and I guess it’s not life destroying, but it is health destroying, and I don’t like to keep repeating behaviours that I’ve sworn to myself I will stop. It’s exhausting.
I need to be as vigilant with junk food as I am with alcohol and not let my cravings persuade me there is no harm in it.
I have tried to do this in the past, any ideas on how to stay resolved and focused?

Some days no junk.
Other days a few bits of junk food.
Other days I can stay up all night eating until I feel sick.

The all nighters/late night binges are the worst and the next day I feel horrific.

Mine was in my head too, but mounjaro has just stopped that. I won't go on about it anymore as don't want to push meds like that but I was surprised.

@JustLifeOnEarth I suppose my cutting out the junk worked in the same way as my sobriety. I had relapses at the start, until I realised (admitted to myself - I had always realised) that one taste created a craving for more and more. As you describe your all night binges, I would end up feeling as rubbish as the food I'd consumed.

For me, as in early sobriety, distraction techniques but these are really personal. A book constantly on the go when I came in from work or when I'd put then small DD to bed - recognising the danger times of day and/or states of mind and making sure these were filled with something else. I literally don't have anything in the house that I could binge on. Lots of different herbal teas, the more exotic the better. Carrots and celery. Cooking wholesome meals. Planning ahead - walks and cups of tea with people.

Good luck - I do think having addictive tendencies is a thing but you've kicked it once and you can do it again.

I’m the same, OP, it’s got worse and worse. Sugary stuff like biscuits (I eat a whole packet most days). I came on to this board today to see if anyone is in the same boat.
I’ve had therapy and I believe I eat through habit and because sugar and junk is addictive.

Well done on the alcohol 👏
I've heard it said foodbassictiis harder in some ways because you have to eat and there's a huge normalisation of sugar being a treat, everyone does it, a reward at the end of the day etc. But some of us can't handle it and can never have one.nfornme the snowball quickly becomes an avalanche and I almost sedate myself, feeling hungover the next day, cranky and low energy. For me, like many with alcohol, a community helped. I'm signed up with a programme online. I listen to quite a lot of quit sugar type podcasts etc andni eat three meals only each day, no snacking to keep blood sugars stable. Just a few days and your physical cravings will drop quickly. The psychological stuff is harder. I remind myself it's just for today and they do tend to pass quite quickly. Some days in flying and som in battling but I know this is the right way for me. I can't do moderation on this, sadly. I find exercise a great alternative/distraction. I look better, sleep better and everything in life is better without sugar. I still of course have the usual ups and downs but sugar doesn't help those.

@JustLifeOnEarth have you read Allen Carr The Easyway to Stop Emotional Eating which deals with precisely this problem of bingeing on junk ultra processed food? I listened to it on Audiobook a few months ago and I've had no binges or urge to binge since. Early days I know but mentioning it here in case it's helpful to you or anyone else struggling.

Can you say a bit more about how the book deals with a UPF addiction @LemonVerbeena ? That's definitely my problem, I naturally eat healthy portion sizes of healthy food, it's the UPFs where I'm addicted.

@ReleaseTheGoats I read Chris Van Tulkekin's Ultra Processed People and although every word resonated I was still unable to stop bingeing on junk. He referenced the Allen Carr Easyway to Stop Smoking method several times and it occurred to me that I used this method to successfully stop smoking 25 years ago after years of miserable failed attempts. The Easyway to Stop Emotional Eating is based on the same methodology. I didn't find it the easiest read, it's repetitive and quite dull and there didn't seem to be much new in there! But I ploughed through and similar to the smoking all those years ago, I just no longer have the urge to binge. Junk, ultra processed food is not a comfort, pleasure or emotional crutch to me. I can't really explain it.
Over the past 30 years I've read all the self-help books, done courses, hypnosis, fasting, ozempic, overeaters anonymous and lots of stuff I just can't remember. But the urges never went away, I was able to suppress / manage them for a while. And I don't know if I'll be successful in the long term with this but it feels different. The urge is gone. I've been a very happy non smoker for 25 years and have never had the desire for a cigarette so maybe, just maybe this method works for me.
I hope that's helpful to you and others. I am wary of proclaiming that it's the ultimate cure because a) it's only been a few months and b) the same things probably don't work for everyone. Good luck xxx

Thanks @LemonVerbeena, I’ve read Ultra Processed People too, with exactly the same response as you, all the content made sense but my eating habits remained as bad as ever.
I’ve ordered the book, I’m up for taking a punt.

@ReleaseTheGoats the audiobook was free with my Spotify premium subscription just in case you find it easier than reading the book. Good luck, I wish you success 🍀

Oh! I didn't realise I had Spotify Premium. I've never listened to an audio book, but I'll give it a try (in case it has some sort of hypnotic effect )!

Thank you yes I have and it has helped me in the past but I find maintaining the mindset long term a struggle. I will listen again though I’m determined to change.