How To Eat Junk Food Without Derailing Your Health

When most people think about getting healthier, their first instinct is to cut out the so-called “bad stuff.” Chocolate, chips, ice cream, pizza — gone. Cold turkey. But here’s the thing: 100% abstinence often backfires.

At 5th Element Wellness, we don’t promote restrictions for the sake of it. Instead, we help our clients build systems that are both effective and sustainable. And that includes making room for junk food — without guilt, without shame, and without losing progress.

Here’s how.

Yes, junk food can spike blood sugar, raise cortisol, disrupt the gut, and contribute to insulin resistance and inflammation when consumed excessively. But writing it off entirely ignores a bigger truth: food is about more than just macros and nutrients.

When eaten intentionally, even low-nutrient foods can support your health in unexpected ways. They can:

• Help you stay consistent with your long-term plan
• Reduce binge-eating and the all-or-nothing cycle
• Boost your emotional and social wellbeing.

In other words, it’s not just about physical health. It’s about total wellbeing.

You’ve probably said it before: “That’s it. No more junk food.” And maybe it works… until it doesn’t. One ‘slip-up’ turns into “screw it, I’ve already blown it,” and before you know it, you’re back at square one.

We call this the “Screw It Cycle.” Instead of cutting everything out, we encourage something called the Little Bliss Cycle — a mindset where you intentionally eat small amounts of your favourite foods as part of a balanced, structured plan.

Not only does this reduce guilt, but it also lowers the likelihood of bingeing later.

There’s no magic percentage, but most people thrive when around 70–80% of their diet comes from whole, minimally processed foods. That remaining 20–30%? It can include whatever brings you joy — as long as it aligns with your broader health goals.

We often use a traffic light system to help clients assess food quality:

• Green = whole foods
• Yellow = moderate (e.g. homemade treats or higher-quality snacks)
• Red = ultra-processed or low-nutrient foods

This isn’t about demonising foods — it’s about building awareness and flexibility.

That might sound counterintuitive, but remember: health is more than just what you eat.

We break it down into five core elements: physical, mental, emotional, social, and nutritional wellbeing. A shared pizza night with loved ones can boost your social and emotional batteries. A favourite snack after a stressful week can bring comfort and reduce stress. And if it helps you stick to your overall plan? That’s a win.

5. Let Go Of Guilt

Enjoying food should feel good. When you remove guilt, you’re more likely to stay consistent and build a healthier relationship with your diet long-term.

The goal isn’t perfection here. We want to make things sustainable. When you intentionally include your favourite treats as part of a well-rounded lifestyle, you’re more likely to stick to the plan, feel in control, and enjoy your journey.

If you prefer to learn visually, watch the full deep-dive on this topic in our Level Up Live training here

Want to train in person? If you’re local, our personal trainers at 5th Element Wellness in Fitzroy North can help. Book your free consultation here.

Not local? I coach clients online worldwide. For more practical training and nutrition strategies, follow me on Instagram: @thesammyroberts