As a nutrition and wellness expert, I have seen firsthand the negative effects of junk food on the body. From weight gain to chronic diseases, the consequences of a diet high in processed foods—especially ultra processed foods—are undeniable. But the good news is that it is never too late to make a change and start detoxing from junk food. Many people wonder how long it takes for the body to detox from junk food. According to research, it only takes about six weeks of healthy eating to get rid of dependence on junk food, especially salt. A major dietary change, such as reducing or eliminating highly processed or ultra processed foods, can trigger withdrawal symptoms that are both physical and psychological. The time course of these withdrawal symptoms typically peaks within the first 2 to 5 days and then subsides, similar to substance withdrawal.
However, it is important to note that this is not a quick fix. It may take up to 12 months before long-term changes in the severity of atherosclerosis are observed. When someone decides to quit junk food, they may experience withdrawal symptoms similar to those experienced by drug addicts. These withdrawal effects can include sadness, tiredness, cravings, and increased irritability in the first two to five days. These are common withdrawal symptoms, and the initial week is often when cravings peaked. However, over time, these symptoms subside and the body begins to adjust to a healthier diet. As someone who has trained with some of the best experts in nutrition, diet, exercise, and wellness in the world, I have seen the power of healthy habits and lifestyle changes.
My goal is to help professionals develop these habits and create a more fulfilling life. One of the most common questions I receive is how long it takes to detoxify from junk food. The truth is that it varies from person to person. Some may only need a few days while others may need several weeks. The key is to mentally prepare yourself for the challenge ahead. While detoxification programs typically last 3, 5, or 7 days, it is important to remember that detoxification is just the first phase of addiction recovery. Some individuals choose to quit cold turkey, while others prefer gradually phasing out junk food to reduce intake and manage withdrawal symptoms. Exposure to food cues—such as seeing or smelling ultra processed foods—can intensify cravings and make withdrawal symptoms more challenging during this period.
It should not be seen as a substitute for any necessary rehabilitation or therapy. Eliminating junk food from your diet is not a cure-all for every mental or physical illness. However, research has shown that eating a healthy diet can significantly improve mood, concentration, and cholesterol levels. One study found that the first few weeks of eliminating junk food from your diet can be difficult. Withdrawal symptoms can make it hard to overcome bad eating habits, especially for participants quitting highly processed foods. These withdrawal symptoms can be particularly challenging for individuals with eating disorders, as the symptoms overlap with those seen in substance addiction. But the benefits are worth it. This incredible detox drink, made with lemons, apple cider vinegar, cinnamon, and honey, has a powerful fat-burning effect on the body when consumed regularly. Even just 24 hours of focusing on detoxifying your body can have a positive impact on your mental and physical well-being.
Quitting highly processed junk food can cause withdrawal symptoms similar to those experienced by drug addicts. A key feature of the addictive qualities of highly processed foods is their ability to trigger similar addictive processes as seen in substance abuse. But with determination and support, it is possible to overcome these challenges. A controversial study has even found that eliminating junk food from your diet can lead to abstinence similar to drug addiction. And one of the most appealing benefits of cutting out junk food is the impact it has on waist and muscle tone. If you struggle with eating junk food, chances are someone has suggested that you eliminate it from your diet. While it may seem daunting at first, remember that you are not alone in this journey.
And as Dr. Surampudi says, “detoxifying yourself from junk food can be difficult, but if you’re struggling to stay healthy, remember that ‘you’ll have this, but not today’.” As someone who has personally experienced the challenges of cutting back on junk food and transitioning to a healthier diet, I know that it is not always easy. But the key is to keep going and not give up when you have setbacks. Making healthier choices can include swapping processed grains for whole grains and using olive oil instead of processed fats as effective dietary changes. Eating junk food on a regular basis can increase the risk of obesity and chronic diseases such as cardiovascular disease, type 2 diabetes, nonalcoholic fatty liver disease, and some types of cancer. That’s why it is important to make a conscious effort to reduce the intake of highly processed carbohydrates, unhealthy fats, and junk foods, while increasing the intake of healthy fats, plant-based foods, and leafy greens. Choosing minimally processed foods and unprocessed foods provides more nutrients and helps reduce cravings, while artificial sweeteners and added sugar in processed foods can contribute to addictive eating behaviors. Sugar sweetened beverages and certain foods high in sugar, fat, and salt are particularly problematic, and reducing them can lead to sugar withdrawal symptoms such as cravings and mood changes.
As someone who has seen the benefits of detoxing from junk food firsthand, I can attest that it is worth the effort. Many people aim to lose weight, achieve weight loss, and maintain a healthy weight by making these changes. And while the first few days may be the hardest, with determination and support, it is possible to overcome the challenges and lead a healthier, happier life. Managing long-term health also means reducing the risk of metabolic syndrome and maintaining stable blood glucose levels through a healthy diet. When planning meals, aim for a well balanced meal that includes whole grains, healthy fats like olive oil, and minimally processed foods for optimal nutrition.
Recent research has advanced our understanding of these issues. Colleagues created a self-report tool to measure withdrawal symptoms, and participants reported their experiences during the past year. While previous studies relied on anecdotal evidence or only anecdotal evidence, current findings from the University of Michigan and U-M researchers, including the study’s lead author, Erica Schulte, and associate professor, provide new insights into the process of quitting junk food. The study implications and study implications suggest that understanding withdrawal symptoms can inform clinical implications and guide future studies to improve dietary interventions and public health strategies.
Introduction to Food Addiction
Food addiction is a growing concern in today’s world, where highly processed foods and junk food are more accessible than ever. This complex condition is marked by an inability to control eating habits, even when they lead to negative physical and mental health outcomes. At the heart of food addiction is the consumption of processed foods—especially those loaded with added sugars, salt, and unhealthy fats—which trigger the brain’s pleasure centers and release powerful “feel-good” chemicals like dopamine and serotonin. Over time, the body and brain can become dependent on these foods, making it difficult to quit eating junk food without experiencing withdrawal symptoms.
Research has shown that food addiction shares many similarities with addiction to other substances, such as drugs and alcohol. Both can lead to changes in the brain’s reward system, causing cravings, loss of control, and withdrawal symptoms when intake is reduced. These withdrawal symptoms—ranging from anxiety and irritability to depression and intense cravings—can be just as challenging as those seen in drug withdrawal symptoms. The Yale Food Addiction Scale, a widely used self-report tool, has helped researchers identify individuals struggling with food addiction and highlighted the seriousness of this condition.
Highly processed foods, including fast food and sugar-sweetened beverages, are designed to be hyper-palatable and addictive. Their combination of added sugars, unhealthy fats, and other additives can overwhelm the body’s natural detox system, leading to weight gain, metabolic syndrome, and an increased risk of chronic diseases. The addictive qualities of these foods make it especially hard to break free from bad eating habits, as the brain is wired to seek out the pleasure they provide.
For those looking to overcome food addiction, adopting a healthy diet rich in whole grains, fruits, vegetables, and unprocessed foods is essential. Minimally processed foods can help reduce cravings and withdrawal symptoms, making it easier to achieve and maintain a healthy weight. Detox diets that focus on eliminating highly processed foods and added sugars can help reset the body’s natural balance and support long-term health.
However, quitting junk food cold turkey can be overwhelming, and many experts recommend gradually phasing out highly processed foods to minimize withdrawal symptoms. Studies, including research from the University of Michigan, have found that participants quitting junk food often experience similar withdrawal type symptoms as those withdrawing from other addictive substances. These findings underscore the importance of understanding the addictive qualities of processed foods and the need for further research on sugar withdrawal and food addiction.
Ultimately, food addiction is a multifaceted condition that requires a comprehensive approach—addressing not just the physical, but also the emotional and psychological aspects of eating behavior. By understanding the role of highly processed foods and added sugars in triggering similar addictive processes, individuals can take meaningful steps toward recovery. With the right support, strategies, and a focus on a healthy diet, it is possible to overcome food addiction, lose weight, and reduce the risk of chronic diseases, paving the way for a healthier, more balanced life.
Similarities with Drug Addiction and Withdrawal Symptoms
When it comes to food addiction, especially with highly processed foods, the similarities to drug addiction are more than just surface level. Both processed foods and addictive substances like drugs or alcohol affect the brain similarly, activating the reward centers and releasing dopamine—the same “feel-good” chemical that reinforces habits and cravings. This is why reaching for potato chips, french fries, or other junk food can feel almost irresistible, even when you know it’s not the best choice for your health.
Highly processed foods are engineered to be hyper-palatable, often loaded with added sugars, unhealthy fats, and other additives that trigger similar addictive processes in the brain. Over time, this can lead to a cycle of craving, overconsumption, and negative health consequences, much like what is seen with drug addiction. When people try to quit eating junk food or reduce their intake of processed foods, they often experience withdrawal symptoms—such as irritability, mood swings, and intense cravings—that mirror the psychological withdrawal symptoms seen with other addictive substances.
To better understand and measure food addiction, researchers developed the Yale Food Addiction Scale, the first self-report tool designed to assess addictive eating behavior. This scale helps identify individuals who may be struggling with food addiction, highlighting that this is a real and serious condition, not just a lack of willpower. The fact that highly processed foods can trigger similar withdrawal type symptoms as drugs underscores the importance of treating food addiction with the same level of care and understanding as other forms of addiction.
Recognizing these similarities can help reduce the stigma around food addiction and encourage those struggling to seek support, knowing that their experience is backed by science and shared by many others.
