Wellness Wednesday: An Inclusive Approach To Dieting
Lots of weight loss plans tell you that you should avoid all sugar, indulgences, and desserts. And science suggests that's exactly why so many diets fail.
We all enjoy a good celebrity story like Megan Thee Stallion's workout plan, Henry Cavill's diet and training leading up to Superman, or the workouts that got all the characters from 300 ripped and shredded abs. But here’s the thing: it’s one thing to break down the routine of an actor, actress, or athlete whose primary goal and day is built around their diet and exercise, and it’s another thing to actually do it. While it’s fun to read about, it’s not exactly practical for the average person to commit to.
Real plans for real people can’t be too extreme or insane because it’s not realistic for others to replicate and remain consistent. For many, that means no two-a-day workouts or personal chefs. And it also means incorporating what we call intentional indulgences or desserts each week.
The Pitfalls of Restrictive Dieting
Restrictive diets, which avoid sweets and desserts, can be detrimental to long-term weight loss by increasing mental exhaustion and willpower fatigue. These diets can lead to heightened frustration, increased cravings, and episodes of overeating and food-related guilt. They simply aren't sustainable for the average person.
Why is this the case? When you deprive yourself of foods you enjoy, it can create a cycle of intense cravings and eventual binging. The mental strain of constantly resisting temptation can wear down your resolve, making it more likely that you'll give in and overeat. This not only disrupts your diet but also leads to feelings of guilt and failure, which can further derail your progress.
The Science Behind Why Restrictive Dieting Fails
Science shows that restrictive dieting can be counterproductive. When you cut out entire food groups or favorite treats, your body and mind react negatively. As you restrict calories and lose weight, your body adjusts, hormones shift, and hunger increases. This physiological response is your body’s way of protecting itself from what it perceives as starvation.
Additionally, a study from the Netherlands found that people who included dessert with breakfast lost more weight long-term than those who avoided dessert altogether. Dessert eaters continued to lose weight (an additional 15 pounds lost) while those who restricted dessert regained most of the weight they had lost (22 pounds put back on). This demonstrates that allowing yourself controlled indulgences can actually support your weight loss efforts.
Why You Should Eat Dessert On Any Diet Plan
Complete food withdrawal is more likely to lead to falling off your diet than experiencing long-term success. Diets tend to be frustrating and mentally exhausting. And that frustration and exhaustion may lead to stress and cravings. It’s a downward spiral that inevitably leads to you “cheating” on your diet, binging on foods you’ve missed, feeling guilty, eating more “bad food”, and then saying “F*CK IT!” and quitting the plan.
Some variation of this happens to everyone. And it’s not just psychological. As you restrict calories and lose weight, your body adjusts, hormones shift, and hunger increases.
What should you do? You need to eat foods that fill you up and keep you satisfied (think proteins, fiber, and veggies), but you also benefit from dessert.
Desserts and treats can decrease cravings for sweet, starchy, and fatty foods. These are the “hyper-palatable” foods that derail diets. And your desire to eat more of them happens when you completely restrict them. But if you have a little, it can limit you from having too much.
In many ways, this is what we consider an anti-diet approach to dieting. Instead of waiting for the moment where many will want to quit, we find a way to prevent where most diets go wrong proactively: cravings and withdrawal.
Adding An Intentional Indulgence
When you’re trying to lose weight, the worst thing you can do is ban all indulgences, which creates a feeling of withdrawal. A more effective approach allows you to satisfy your cravings in controlled portions.
Research from Alabama found that when overweight women ate small desserts four times a week, they lost 9 more pounds than those who enjoyed a larger splurge whenever they wanted. The small sweets provide the psychological edge that allows you to stay motivated, without derailing your eating plan.
Within any diet, 10 to 20 percent of your calories can be directed toward a little treat. The key is watching the portion size, so that a cup of ice cream doesn’t turn into an all-night feast at the 24-hour buffet. Or, in many situations, putting yourself in a position where you have the support to make sure that those types of binge eating episodes are less likely to occur.
But you know what? Going from one scoop of ice cream to an entire pint is much less likely when you don’t feel like the food is off-limits.
Learn your limits. Understand your triggers. And build a system that helps you succeed.
Try Our Conquer Your Craving Mindful Eating Program Free For 30-Days
Ready to ditch the diet and take control of your eating habits? Try The New Image Conquer Your Cravings Mindful Eating Program absolutely free for the first 30-days. This program teaches you to include intentional indulgences, like your favorite chocolates and desserts, into your diet without sacrificing results. You'll build key mindful eating skills to enjoy the foods you love while achieving your weight loss goals. Click here to start your journey risk-free today!
