Why Going 'Cold-Turkey' Can Backfire When Dieting

Starting a new diet can feel like you're gearing up for a marathon, especially when you think you need to cut out all the foods you love. But what if we told you that saying goodbye to pizza, burgers, or chocolate forever isn’t just unnecessary, but might even sabotage your progress?

Let's dive into why keeping your favourite foods on the menu - in moderation - is not only better for your results but also for your sanity.

Why Cutting Out Favourite Foods Backfires

The idea of going “cold turkey” sounds heroic, but it can be a slippery slope. Eliminating foods entirely often leads to feelings of deprivation. Studies have shown that strict dieting can increase the risk of binge eating and even make people more likely to give up on their diet altogether. According to a 2016 study published in the journal Appetite, when people restrict foods they enjoy, it triggers psychological cravings, making it harder to resist those same foods later.

Psychologist Dr. Traci Mann, author of Secrets From the Eating Lab, explains: “When you tell yourself you can’t have something, it becomes all you can think about. Your brain fixates on it, and the temptation grows stronger.”

Instead of trying to banish your favourite foods, consider incorporating them into your plan in small, controlled portions. This approach satisfies cravings and prevents feelings of restriction.

The Case for Moderation: Success Rates Don’t Lie

Dieters who take a moderate approach tend to achieve better long-term results. A study from the National Weight Control Registry (NWCR), which tracks successful dieters, found that most participants included occasional indulgences in their eating plans. They focused on consistency over perfection, balancing calorie intake across the week rather than going through cycles of deprivation and bingeing.

Nutrition expert Ellie Krieger points out, “Healthy eating doesn’t mean never enjoying a treat. It’s about balance, not elimination.”

By allowing yourself to enjoy a slice of pizza or a piece of cake now and then, you’re less likely to overindulge and more likely to stay on track with your overall goals.

Balancing Treats Over the Week

One common mistake is saving all your treats for a single “cheat day.” While the idea of a cheat day may sound appealing, it often leads to overeating and leaves you feeling sluggish. Instead, try spreading out small indulgences across the week.

For example, if you’re craving chocolate, have a small square each evening instead of eating a whole bar on one day. Balancing indulgences this way helps prevent calorie spikes and keeps you satisfied without overdoing it.

Adjusting Calories for Flexibility

Moderation doesn’t mean throwing your calorie goals out the window. It’s about adjusting your daily intake to make room for the foods you enjoy. If you know you’re going out for a burger, plan lighter meals earlier in the day, focusing on lean proteins and vegetables.

Here’s a simple example:

• Breakfast: Greek yoghurt with berries (150 kcal)
• Lunch: Grilled chicken salad with light dressing (300 kcal)
• Dinner: Cheeseburger with a small side salad (600 kcal)

By balancing your calories like this, you can enjoy your burger guilt-free while staying within your daily goals.

The Psychological Benefits of Keeping Treats

When you include your favourite foods, dieting feels less like punishment and more like a sustainable lifestyle change. This psychological boost is crucial for staying motivated. Research published in Obesity Research & Clinical Practice shows that diets which allow occasional treats are easier to stick to and lead to better long-term adherence.

As personal trainer and Tik-Tok star James Smith often says, “Sustainability beats perfection every time. You don’t need to give up the foods you love - you just need to manage them.”

Why Moderation Is Key to Long-Term Success

The most effective diet is the one you can stick to. Cutting out your favourite foods entirely might work for a week or two, but it’s not realistic for the long haul. Moderation allows you to enjoy life while still making progress toward your goals.

By balancing your treats over the week and adjusting your calorie intake to fit them in, you can create a plan that works for you. It’s not about perfection; it’s about consistency.

Dieting doesn’t have to mean deprivation. Including the foods you love - in moderation - keeps you satisfied, helps you stick to your plan, and makes the process far more enjoyable. Remember, balance is better than banishment, and a little flexibility goes a long way.

Enjoy your journey to a healthier you, one bite at a time!