A new study published in the journal *Physiology and Behaviour* found that dieters who included small portions of craved foods in a balanced meal plan lost more weight over 12 months. The research was part of a larger project aimed at expanding an in-person weight-loss program through online nutrition education, focusing on managing cravings.
The study involved 30 obese participants aged 18 to 75. They attended 22 online sessions covering strategies for dealing with cravings. By the end of the first year, 24 participants remained and lost an average of 7.9% of their starting weight. Twenty completed a yearlong maintenance phase, finishing with an average weight loss of 6.7%. Those who lost more than 5% of their weight consistently reported fewer and less intense cravings, while those who lost less did not.
The program used an “inclusion strategy,” allowing small portions of craved foods within balanced meals, instead of excluding certain foods. More than half of the remaining participants used this strategy regularly, some one to three times daily. These participants lost significantly more weight and saw big drops in cravings for sweets and high-fat foods.
Manabu T. Nakamura, a nutrition professor involved in the study, explained that these findings challenge the “hungry fat cell theory,” which suggested fat cells cause cravings when starved for energy, leading to weight regain. The study shows that maintaining a healthy weight keeps cravings low.
Researchers stressed that consistency in eating habits is vital. It is not just willpower, but irregular eating patterns and timing that often trigger cravings.
While the study was small and had limitations, it suggests that a balanced, less restrictive approach to dieting may be more effective for sustainable weight loss. The main takeaway: allowing yourself dessert in moderation might actually help you lose weight in the long run.
Related Topics:
Weight Loss Injections To Be Offered In Northern Ireland
Some States Cover Obesity Drugs Under Medicaid
Connecticut AG Targets Illegal Weight-Loss Drug Sales Statewide
