From a nutritional standpoint, eschewing junk foods in favor of whole, natural foods is one of the best choices you can make for your body. It's also a smart choice for weight loss. Even if you don't eat junk food frequently, altering your diet just a bit can eliminate hundreds of extra calories per week and lead to far quicker physical results.
Benefits
The benefits of eating more whole foods and fewer nutritionally empty foods are significant. Increasing the amount of fruits and vegetables you eat can help reduce your risk of such chronic health problems as cancer, kidney stones, heart attack, stroke, diabetes and bone loss, according to MyPyramid.gov. Since most whole foods are naturally lower in calories, fat, sugar and cholesterol than processed foods, you also lower your risk of becoming overweight or obesity. Work toward slimming down by cutting junk foods out of your diet.
Nutrition Facts
It may not seem as if munching a bag of chips here and a few cookies there can make much difference along the road to weight loss, but those calories, fat and sugar amounts really add up. Most junk foods are energy-dense, which means they contain large numbers of calories in small servings. For example, a serving of nachos contains about 350 calories and 19 g fat; three chocolate chip cookies have 175 calories and 8.5 g fat; a serving of French fries has about 300 calories and 14.5 g fat; and one can of cola contains 135 calories and more than 33 g sugar, according to the USDA National Nutrient Data Laboratory.
Considerations
The amount of weight you lose depends on how many calories you burn versus how many you eat. To lose pounds and keep them off, you must consistently burn more calories than you consume. So while eliminating junk foods from your diet can help, it may not be enough by itself to stimulate lasting weight loss. Combine regular exercise with a balanced, low-calorie diet for the safest and most reliable way to lose weight permanently. Include a variety of whole foods -- such as grains, low-fat dairy, lean proteins, vegetables and fruits -- in your diet.
Results
Weigh yourself, snap a photo, and take your waist, hip and bust measurements before you begin your diet to gauge the impact giving up junk foods has on your body. For the most dramatic changes, eliminate all the junk food you eat, keep your daily diet low in net calories and increase your physical activity. Take a new photo, weigh yourself again and take new measurements every two to three weeks after starting the plan. Judge your progress level after two to three months. Speak with your doctor if you still don't notice positive changes.
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