TL;DR:<p><pre><code> First, I must take a sip of water.
Next, I have to eat a serving of vegetables or fruit.
Next, I can eat a serving of nuts or more fruit.
Last, I am allowed whatever terrible yet tasty treat I want, up to one serving.</code></pre>
> ...to mentally active (reading), to mentally passive (videogames, movies)<p>I'm sorry, since when did playing video games become "mentally passive"? (I say that somewhat half-jokingly.)<p>While reading I'm sure is much more healthy than playing video games, I don't think you can put video games -- for the most part -- in the same "mental" classification as watching a movie. Most video games require thinking and coordination.<p>Movies, on the other hand, barely require thought, zero coordination, and free your hands up to stuffing your face with processed goodies.
The problem with this approach is that you're not really getting much valuable nutrition from what you're eating.<p>1. Water: Drinking water is, of course, necessary, and quite a few people don't actually hydrate enough during the course of a day. +1 on this from me.<p>2. Fruits/vegetables: Now, fruits and vegetables are an essential part of <i>any</i> well-balanced diet, but if you're using them to satisfy an intermittent craving, I'm guessing you're probably going to reach for fruits. The problem with this is that if you're reaching for that apple a few times a day, you're still ingesting ~25g of carbohydrates (~9% daily recommended intake), and ~100 kcal. Eat four apples (or similar fruits), and you've suddenly consumed 1/5th of your caloric requirements and almost 40% of your carbs. In terms of macronutrients, an apple has about the same nutritional value as an 8oz bottle of coke.<p>Now don't get me wrong. Reaching for an apple instead of a muffin or a cupcake is unarguably <i>better</i>.<p>If you're reaching for vegetables instead of fruits, then most of what I stated above doesn't really apply. However, when those food cravings come around it's usually in response to a drop in blood glucose levels, which makes you reach for carb-laden foods first.<p>3. Nuts. Sigh. I don't know why people think nuts are actually something that's supposed to exist in a well-balanced diet. Perhaps it's the recent popularity of paleo. Anyways. Yes, nuts do contain a high percentage of poly- and monounsaturated fats, and fat is good for you. No one is going to argue that. But for the same caloric cost (~150 kcal for a serving of almonds, and that's a pretty tiny serving), you can eat a whole lot of more interesting and nutritious foods. Again, I'm not saying that nuts are inherently <i>bad</i>.
> Since trying to cut junk out completely is really hard, instead I limit my intake of junk food while ensuring I get the nutrients and energy I need.<p>I actually find it easier to completely abstain from unwanted behaviour, than allowing myself some and keeping a tally.<p>The author's method would probably still work for me, as it doesn't require keeping a tally. Not so much for eating, since I don't have any problem with willpower in that area. But for choosing activities.
> Make your long-term decisions when your head is at its clearest, then don’t question those until you’ve had time to track results.<p>Great tip - I've come across it myself when learning emotional maturity. A part of self-awareness is the mental equivalent of trying and failing to sudo - understanding that who I am at the moment isn't who should be making long-term decisions... and being at peace with that. This doesn't dissolve my discontent, but simply adds a sensible maximum to the damage my emotionally-charged moods can have.
What time-frame to give between different levels of the hierarchy? One of the reasons sweet/fatty foods are so tasty is because they make us feel full fast - I'd imagine to be super effective you'd need to have some preset length of time between different foods?<p>Irrespective, it's a great idea - starting with water is really good too, as we're a bit rubbish (technically speaking) at differentiating between thirst and hunger.
People are focusing on the eating specifics (or the video games specific) and arguing about that when I think it's <i>the process itself</i> that's most interesting here.<p>You might have different priorities than the OP when it comes to nutrition, or leisure activities - that's fine - substitute in your own priorities so we can talk about the process (Snacking Hierarchy) and its merits.<p>Whether step 2 is Vegetables or Nuts is immaterial. The point is that it's a progressive stepwise motion towards those tempting things that you're trying to avoid.
Where's the protein (nuts excepted) in this list?<p>Yoghurt and cottage cheese are go-tos for me. Jerky. Some fruit, more veggies. Definitely nuts.<p>And lots and lots of water & tea.
Air-popped popcorn at home for me. Cheap, easy, filling, but also fiber-rich and not highly caloric. Provided you don't pour a whole stick of butter over the whole thing. :P