Ditch the Diet Dogma: Could Dessert Be Your Secret Weight Loss Weapon?
- Kim Arrey
- May 25
- 4 min read
Updated: Jun 2
This podcast was aired on the Weekends with Joanne Vrakas show on CJAD on May 24th 2025.
As a registered dietitian, I'm constantly exploring effective and sustainable strategies to help my clients achieve their health goals. It's fascinating how often new research emerges, challenging long-held beliefs about weight management and revealing surprising insights. I often discuss these evolving concepts with colleagues, and recently, a particular study sparked an exciting conversation.
For many years, the primary focus in weight management was solely on how to lose weight, with very little attention paid to the crucial aspect of maintaining that weight loss. However, researchers are now actively investigating strategies that not only facilitate weight loss but also ensure it stays off. And sometimes, their findings are quite surprising!
The "Best Diet" Myth Debunked
One of the first questions many people ask is, "What's the best diet to lose weight?" At this point in the research, the answer is clear: there is no single "best" diet for everyone. In fact, the Obesity Canada guidelines on the nutritional aspects of weight management emphasize that the most crucial part of an eating program is finding one you can consistently follow and that truly works for you.
A cornerstone study supporting this is the National Weight Control Registry. This impressive registry tracks individuals who have successfully lost at least 30 lbs and kept it off for a minimum of two years. What they've consistently found is that there are many diverse methods participants used to achieve successful weight loss. This finding is echoed by similar registries in other countries, reinforcing the idea that individualization is key.
The Surprising Role of Carbs and Cravings
This brings us to a common concern: "Does this mean I don't have to skip all the carbs to lose weight?" You may not have to! What researchers have brought to light in more recent years is that some individuals thrive on a low-carbohydrate diet, while others do better with a higher carbohydrate intake. This could be influenced by factors like genetics, the composition of your gut microbiota, or a combination of both.
And here's where it gets really interesting: a new study published in the journal Physiology and Behavior in March of this year revealed a truly counter-intuitive finding. It showed that adding the foods you crave to your meal actually resulted in more weight loss at one year and better weight maintenance after one year! The study also found that the number of cravings someone experienced would significantly decrease after losing as little as 5% of their weight. For someone weighing 200 lbs, that's just 10 lbs – and the cravings stayed away as long as the weight was maintained.
Mindful Indulgence: The "Sort Of" Answer
Now, before you reach for that entire cake, let's clarify: were these participants eating whatever they wanted and still losing weight? This is one of those "sort of" answers! The participants were encouraged to focus on eating adequate amounts of protein and fiber. They also learned specific strategies to help cope with cravings, such as:
Keeping the foods they crave out of sight.
Developing healthy distractions.
Following a consistent eating schedule.
However, one of the most surprising and effective strategies was indeed eating some of their favorite foods as part of a well-balanced meal.
Why Incorporating Cravings into Meals Works
The theory behind this approach is simple: random, mindless snacking is much harder to manage. Think about it: if you love cookies and they're sitting on a plate in plain sight, it's easy to grab one every time you pass by. But if they're in a cabinet in an opaque container, you're less likely to mindlessly "grab and go."
Furthermore, if you consciously decide to have one cookie for dessert after a meal, you are more likely to take just one rather than mindlessly eating a couple as an impulsive snack. This principle extends to other high-calorie, high-fat foods like hot dogs or pizza.
Consider a scenario where you order pizza. If all you eat is pizza, you're likely to consume two or more slices, or feel hungry if you only eat one. But if you begin with a hearty bowl of minestrone soup and a crisp salad, you can feel completely full and satisfied with only a small piece of your favorite pizza. This often means you consume fewer calories overall – or, at the very least, you consume more essential nutrients alongside your treat!
Of course, I understand the common retort: "When I order pizza, it's because I don't want to cook! I'm not likely to start making soup or salad." And I completely get that! That's why I always recommend keeping some convenient, store-bought soup in your pantry and easy-to-prepare veggies in your fridge. This makes it incredibly simple to add a quick salad or some cut veggies with dip to a meal without any extra cooking effort.
Key Takeaways for Sustainable Weight Loss:
Embrace Individuality: The "best" diet is the one that works for you and that you can stick to long-term.
Strategically Incorporate Cravings: Including small, mindful portions of your favorite foods within a balanced meal can actually reduce cravings and support both weight loss and maintenance.
Prioritize Protein and Fiber: These nutrients are crucial for satiety, overall health, and managing hunger.
Practice Mindful Indulgence: Plan your treats rather than giving in to impulsive, mindless snacking.
Prepare for Convenience: Stock your pantry and fridge with easy-to-add healthy sides for those busy days.
Ready to rethink your approach to cravings and weight loss? What "forbidden" food are you going to try mindfully incorporating into a balanced meal this week? Share your thoughts and experiences in the comments below!
References:
Nouf W. Alfouzan, Manabu T. Nakamura,Reduced food cravings correlated with a 24-month period of weight loss and weight maintenance,Physiology & Behavior,Volume 291,2025,114813,ISSN 0031-9384,https://doi.org/10.1016/j.physbeh.2025.114813.
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