What is the best way to start eating healthy things for someone who only eats junk food?

Answer 1

In the beginning - make gradual changes. Your digestive system wouldn't cope well if you just suddenly cut out everything you used to eat - in favor of totally healthy options.

A different contributor:

WRONG. Only the reverse is true. Your body will thank you immediately. It's like stopping smoking. If you're capable of doing it suddenly, so much the better.

Answer 2

There's no way around it. The junk food needs to be completely abandoned and replaced. However, if necessary, this can be done not all at once. For example, you could start with healthy breakfasts, and change your lunch and dinner habits later on. If you may be subject to ridicule, try first replacing that meal for which ridicule won't apply, such as the one daily meal that you eat without friends.

Also, to those who ask, explain that your new diet is by strict Doctor's orders. They may be more understanding.

More:

Doctors and dieticians recommend losing weight gradually, allowing a whole month for every 4 to 8 pounds you want to lose. Do not starve yourself, or skip meals, or try throwing up. A cycle of diminished physical fitness will happen if you diet too quickly (too drastically). As soon as you ease up on a drastic diet, your weight will balloon up once again.
Here's a program for the period in which you want to lose weight:
Try to get plenty of moderate aerobic exercise (intense exercise may damage your joints). It isn't essential to join a gym; you can do sit-ups, pushups, dumbbell-lifting, jumping-jacks, and many other basic exercises at home. Walk as much as possible. Bicycling and swimming are good too. Even for people who are not trying to lose weight, being active helps your digestion, your circulation, and other body processes, and will help improve your mood.

Even more important than exercise, is avoiding junk foods and sweetened drinks such as soda. Try to avoid refined flour and pasta, processed foods, fried foods, and fatty cuts of meat. Preferably consume no added sugar, and as little added salt as possible.

Our great-grandparents didn't have the epidemic of obesity we see today, because they had a less-sedentary lifestyle, a much more natural diet, and they ate reasonably-sized portions.

Eat 3 not-large-portioned meals per day; do not skip breakfast; and avoid sugary snacks. If you want a snack, try (for example) an apple or a handful of unsalted nuts.

Limit your calories (best to consult a doctor or nutritionist concerning the amount), and weigh yourself at the same time each day, 2-3 times per week. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up.

Once you've reached your goal, increase your calorie intake somewhat, so that you can maintain your present weight. And you can then have small amounts of sweetened foods or junk food on occasion (if at all), along with your regular healthy foods. But keep checking your weight 2-3 times/week.

Avoid crash-diets, fad diets, diet pills, etc. These may be harmful, and need not be considered by people who have adopted an otherwise healthy diet.

More guidelines:
Don't concentrate on specific foods so much as on a balanced, healthy diet plus exercise.

Healthy nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting enough of each of the major food categories, in healthy forms (grains, fruits, vegetables, protein, dairy, etc.; plus plenty of water).

In general, an example of a healthy starting point could be a menu of whole-grain foods and bread, a good amount of vegetables, legumes, some fruits and nuts, fish, lean meats in not-large amounts, and some dairy. However, this may need adjusting according to one's lifestyle, age, health, weight and other factors at the outset; and also later, as one sees what works for him/her in particular.

Also...whenever you feel queasy, nauseous, constipated or otherwise not completely well, try to remember what you've eaten over the last several hours or the last day. This is one factor in adjusting one's food habits.

See also:

Could you describe a balanced diet?

What features would a good weight-loss program have?

Different types of fat - which are healthy?

Some healthy snacks

Is it possible to slim down in just one area of the body?

Disclaimer: No diet plan, including the one above, will be enough for all people. There are some people with complications such as glandular or other disorders, who may need surgery to lose weight. If one suspects that this is the case, or if one keeps gaining weight despite eating healthily, professional advice may be needed. This could begin with one's doctor or dietician, who would in some cases refer the patient to a surgeon.