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How To Stop Eating Fast Food, By Tom Venuto

“How you could you eat that junk? It’s so bad for you!” (nag, nag)...

“Don’t you know those fries will give you a heart attack?” (nag, nag). “You have to stop eating all that fast food, it’s going to make you fat!” (nag nag). “You have to eat more healthy food like fruits and vegetables – they’re good for you!” (nag, nag)...

Your friends nag you, your family nags you, your doctor nags you, the health newsletters and websites – they all nag you. And of course, your trainer nags the heck out of you, to stop eating junk food.

But does all that nagging you and bad-mouthing the fast food industry really help anyone stop eating junk food? It doesn’t look that way...

The fast food industry thrives even when the economy is bad

An article in the Chicago Tribune said that McDonalds is “recession proof.” As one of only two companies to turn a major profit during the last recession (the other being Wal Mart), McDonald’s has been laughing its way to the bank for decades.

A few years ago, I was driving down Interstate 95 and pulled over to use the rest room at Mcdonalds on a Saturday morning. (There’s a McDonalds conveniently located off almost every exit up and down the full length of the route).

The parking lot was full, it was standing-room only inside and the lines snaked around into the seating area! You’d think the Kardashians were there signing autographs or something. Nope. Just a regular weekend at breakfast-time.

I was shopping in Wal Mart the same week and I couldn't believe it when I saw a Mcdonalds… right INSIDE THE WAL MART! Also, with lines.

Yep. It looks like all the nagging to stop eating fast food, and all the messages of the health and fitness industry to eat more “health food” are not working.

So what does work to stop eating junk food?

The results of a survey from the scientific journal OBESITY provided an interesting answer worth considering:

Researchers at the University of Minnesota surveyed 530 adults about their attitudes towards fast foods.

They found that people already know fast food is unhealthy. (Like, no kidding!)

The primary reasons they eat it anyway are because of:

1. The perceived convenience.
2. A dislike for cooking.

(I could add another: people think fast food is always cheaper than healthy food).

Therefore, said the authors of this research paper, nagging people to eat more health food and warning them that “fast food is going to make you fat and kill you” is not the best approach.

To reduce consumption of junk food, here is the approach they suggested:

“Focus on teaching people how to make healthy eating fast, convenient and easy, because those are the reasons people are choosing fast food in the first place.”

There are lots of valid strategies you could use to stop eating fast food and processed food:

1. Keep the junk food out of the house.
2. Keep healthy foods well stocked in the house.
3. Manage stress
4. Practice good sleep hygiene (sleep restriction increases appetite).
5. Embrace meal planning.
6. Meal prep / cook in bulk so you can simply grab, heat and eat.
7. Get social support.
8. Use a variety of mental training techniques (goal-setting, self-talk, urge surfing, values clarification, mindfulness and so on).
9. Use some good old fashioned discipline and willpower.
10. Do some research on how highly-processed fast food is made (some people say that’s enough to gross them out of eating it anymore).

But this one solution – learning how to make healthy eating fast, convenient and easy – might be the best one.

What’s holding everyone back from implementing or taking this healthier eating advice?

Well, I think that most people can’t get over the belief that they “just can’t cook.” Or that cooking is “too time consuming.” Or that healthy food “tastes like dirt” (as if Mcdonalds is gourmet food).

With that in mind, I’m not going to nag you, scold you or try to scare you out of eating ultra-processed food. I’m not going to lecture you about the importance of eating mostly healthy unprocessed food. Nor am I going to bad-mouth the fast food restaurant industry and paint them as some kind of evil villain.

Instead I’m going to lead the way by showing you just how easy and convenient it can be to eat healthy and nutritious food and make it taste good (even delicious).

There are more than 225 recipes now installed in our Burn the Fat Meal Planner software at Burn the Fat Inner Circle.

Many of our healthy recipes take 30 minutes or so to prepare. Some even require an hour in the oven (decidedly not “fast” food). However, for every recipe that has a (reasonable) half an hour or so time requirement, there’s a recipe that takes just minutes – sometimes literally only 1 to 3 minutes.

What if you started your home-cooking to replace fast food journey there – with the fast and easy recipes?

If you don’t know how to stop eating junk food, here is the #1 solution you’ll want to try: Start learning some fast, easy and convenient recipes, meals and snacks. Then, when you feel a temptation to eat junky fast food, you’ll be able to make something fast at home instead.

Here are several examples of my fast, easy and convenient healthy (and tasty) recipes to give you starter ideas for today...

* Natural oatmeal (like Quaker old fashioned rolled oats)
* Natural (unsweetened) applesauce (or diced apple)
* Cinnamon
* Sweetener packet
* For protein, stir 1-2 scoops of vanilla protein powder into the oats for 3-minute meal.

I eat this “protein-powdered” apple-cinnamon oatmeal almost every morning and have for years. It’s faster, easier and cheaper than going to the donut place or getting sausage, cheese, bacon breakfast muffins at the fast food joint! (You don’t have to wait in line, either!) By the way, you can make apple cinnamon pancakes out of oatmeal and protein powder too!


*1 whole egg, extra large
*1 Ezekiel sprouted grain English muffin
*2 oz sliced ham, lowfat, uncured (“natural”)
* 1 slice fat free sharp cheddar cheese
* Black pepper (dash)

So you really DO want an egg, ham and cheese breakfast sandwich? Okay, make it at home, healthier with more protein and fewer calories. Scramble the egg, scoop it onto one side of a whole grain English muffin. Add 2 ounces of sliced uncured ham. Add one (or two) slices of nonfat cheddar (nonfat cheese is even more protein). Place other half of the muffin on top to make your “breakfast sandwich.” Heat in microwave for 25-30 seconds or until cheese just starts to melt. Total time: 5 minutes. (Calories: 314. Protein: 29.1g. Carbs: 32.5 g. Fat: 7g)

*30g (1/3 cup) oat flour
*30g (1/3 cup) chocolate whey protein
*1 Tbsp (5g) unsweetened cocoa
*2-3 packets non-caloric sweetener or to taste
*60g (1/4 cup) unsweetened applesauce
*1 Tbsp (14g) nonfat plain Greek yogurt
*60g (1/4 cup) liquid egg whites
*1/8 tsp salt
*1/4 tsp vanilla extract (optional)

Made with whey powder, this single serving recipe gives you 36 grams of protein. Prep time: 5 minutes. Cook time: 1 minute. Combine dry ingredients in a small bowl. Add wet ingredients and mix well. Coat inside of a mug / coffee cup with non stick spray and pour in batter. Microwave about 60-70 seconds. It’s normal for the cake to rise up while cooking, then settle back down. When it’s done, the top and edges will be set like cake, but the bottom middle will still be gooey (“molten lava”). Enjoy, and wonder why you ever bought all those low-protein, high-sugar treats at the coffee shop. You probably spent more time in line there than it takes to make this at home!

* Rice
* Frozen, bagged oriental vegetables
* Chicken breast, grilled
* Bragg’s “liquid aminos” (A sauce sauce alternative)

I love my wok and make stir frys at home all the time. Except for all the chopping of veggies and meat, it’s quick. I like mine better than the restaurants, which is why I never order take out anymore. But sometimes I’m lazy or in a hurry. I still don’t call the China Garden Express. I always have huge bags of frozen Asian stir-fry vegetables in my freezer. A few minutes in the microwave and done. White rice only takes 20 minutes. If you use a rice cooker you can set it and forget it. You can also make big batches and have rice on standby. Grilling chicken only takes minutes per side, but you can cook chicken in bulk too, and even buy packages of already-cooked chicken breast. Put your favorite stir-fry sauce on top (something like Bragg’s for zero calories). Doesn’t get much easier than that.

*2 pounds (908g) chicken breast, boneless, skinless, raw
*2 cups sugar-free barbecue (BBQ) sauce
*2 Tbsp Truvia brown sugar blend (“light” brown sugar)
*1 tsp garlic powder
*1/2 tsp onion powder

This takes 3.5 hours in the slow cooker, but I still call it "fast" as well as "easy" because you can set it and forget it. The actual prep time is just minutes. 2 minutes to drop the ingredients in the slow cooker, 3 minutes to shred it when it's done. Plus this makes a huge batch so you can pull it out of the fridge any time and make a BBQ pulled chicken sandwich. Try it on a whole wheat bun with coleslaw. Only takes minutes and easily as good as anything from the burger joint. Or serve it with rice or potato with a vegetable for a macro-perfect meal. There are endless flavor possibilities for pulled/shredded chicken: teriyaki, Korean sweet and spicy, honey mustard and another favorite – Mexican (salsa with taco seasoning). Great for meal prep.

* 1 Plain Greek yogurt
* 1 tbsp natural peanut butter
* 1 scoop chocolate protein powder
* 1 packet noncal sweetener (stevia, etc)

I apologize in advance for getting you addicted to this “chocolate peanut butter heaven.” It’s spot-on fat-burning, muscle-building nutrition, but it tastes like dessert! People who wonder, “how to stop eating junk food” also often wonder “how to get enough protein?” A scoop of protein powder in Greek yogurt can give you a whopping 50 grams – and this couldn’t be a faster, easier snack or desert.

This is mostly inexpensive food too!

Oats and rice? Doesn’t get much more affordable than that. Buy your healthy staples in bulk and the cost per serving is probably less than mickey D’s! (yes, even the “Value” meals).

I’m going to make a prediction...

We all get in a time crunch occasionally and need something fast. And not everyone will embrace cooking to the point of calling it a fun hobby. But I think if you start with some simple fast recipes, I predict that you’ll gain more kitchen confidence and soon want to start trying the “fancier” recipes.

If you’re like most people, you need a lot of simple and quick and simple recipes for weeknights. Then on the weekends when you have more time, you can cook up something special.

Last Saturday I made Burn the Fat, Feed the Muscle jambalaya. It has 21 ingredients and takes over an hour including all that chopping plus the cooking. It’s not a weekday staple. But man was it ever delicious! And it felt quite satisfying to successfully make something like that. Not to mention it was a huge batch so I had leftovers for days, making it totally worth the one day a week effort.

I’ll keep sharing more recipes in future articles. I’ll post more fast and easy ones, plus some traditional dishes that might take you 30 minutes or so, but aren’t hard if you can simply follow a list of recipe instructions.

I’m already publishing ALL my recipes for our Burn the Fat Inner Circle members one by one as I create them. Join the Burn The Fat Inner Circle for access to the whole recipe collection as well as the amazing Burn the Fat Meal Planner software too.

(All recipes are built into the Meal Planner software so you can drop them into your meal plans with a click… and even change ingredients and save as your own custom recipe).

Every one of these recipes is compatible with my Burn The Fat, Feed the Muscle program – low in calorie-density, high in nutrient density, high in protein.

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Tom Venuto,
Author of Burn the Fat, Feed the Muscle (BFFM)
Author of The BFFM Guide to Flexible Meal Planning For Fat Loss