French fries and chicken nuggets from two major global fast-food chains contain very high levels of artery-clogging “trans” fats, researchers warn. And the level of trans-fats served by the chains varies dramatically from country to country.

But a new study from U.S. and Irish researchers puts a precise number on it. They found that for every extra fast-food transaction in a country — every time someone bought a hamburger or a serving of fried chicken — the average BMI went up by 0.03.

Fast food is typically loaded with calories, sodium, and unhealthy fat—often enough in one meal for an entire day. It also tends to be low in nutrients and almost totally lacking in fruit, vegetables, and fiber. That doesn’t mean you have to avoid fast food entirely.

Triple Stacker King — 1,370 calories Burger King has its share of big, high-calorie sandwich, but this one is far and way the highest calorie item. It features three quarter-pound beef patties, bacon, cheese, special sauce on a sesame seed bun.

Top 10 Most Unhealthy Fast Food Chains In America

• Whataburger.
• Quizno’s.
• Arby’s.
• Jack in the Box.
• Wendy’s.
• Chick-fil-A.
• Checkers.
• Burger King.

Consuming “highly palatable” foods, or foods that are high in carbohydrates, fat, salt, sugar, or artificial sweeteners, triggers the pleasure centers of the brain and releases “feel-good” chemicals such as dopamine and serotonin.

Studies of food addiction have focused on highly palatable foods. Limited evidence suggests that the high fat and salt content of fast food may increase addictive potential. Fast food restaurants cluster in poorer neighborhoods and obese adults eat more fast food than those who are normal weight.

How to beat it…

1. Decide that you want to change.
2. Precisely articulate what triggers your cravings.
3. Make a meal plan.
4. Find yourself a distraction tactic.
5. Write out and regularly re-read your goals.
6. Don’t keep temping food in the house.
7. Get you’re family & friends on board.
8. Keep a food diary.

Signs of Food Addiction Do you: End up eating more than planned when you start eating certain foods. Keep eating certain foods even if you’re no longer hungry. Eat to the point of feeling ill.

According to Moss, it only takes about six weeks of healthy eating to ditch your dependency on junk food, especially salt. Many people swear by the Paleo diet, which encourages eating the way we were naturally intended to, with lots of grains, veggies, fruits and meat, and far less processed stuff.

Cravings are fleeting, so they’ll diminish or go away within an hour, if not sooner. But don’t wait it out passively. An activity that’s “somewhat absorbing” will help you resist, Pelchat says. “Even counting to 10 helps,” she says.

The brain regions responsible for memory, pleasure, and reward play a role in food cravings. An imbalance of hormones, such as leptin and serotonin, could also lead to food cravings. Cravings also involve the appetite centers of the brain, even though they tend to be separate from hunger.

The strategies below can help with managing food cravings.

1. Drinking water. Share on Pinterest The body can misinterpret thirst for hunger, and drinking water may help to curb food cravings.
2. Exercise.
3. Mental games.
4. Reduce stress.
5. Avoid hunger.
6. Eat more protein.
7. Plan times to indulge.
8. Try a stick of gum.

Eat Proper Meals If you find yourself in need of a snack between meals, make sure it’s something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds. Eating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs.