Many people aiming to lose weight often sacrifice their favorite foods. Fast food, desserts, and indulgent treats are seen as obstacles, while restrictive diets gain popularity on social media.
Miranda Galati, a registered dietitian from Ontario, Canada, challenges this notion. As the owner of Real Life Nutritionist, she believes cutting out loved foods might hinder long-term weight loss.
Galati told Newsweek how her personal struggles with restrictive dieting shaped her approach to nutrition. After losing significant weight through the Weight Watchers program, she faced digestive issues and an unhealthy relationship with food. Transitioning away from restrictive diets helped her rebuild a healthier balance and improve digestive health.
Why Restrictive Diets Can Backfire
Research reveals that restrictive eating may impact mental health negatively. A 2025 study in BMJ Nutrition, Prevention & Health indicated higher depressive scores in adults on calorie-restrictive diets compared to others. A 2021 study in Current Obesity Reports highlighted positive influences of both restrictive and non-restrictive approaches on eating behaviors, though noted limited evidence on neurological effects of non-restrictive methods.
Galati warns many people are caught in a damaging cycle fueled by extreme diets. These diets promote minimal eating and excessive exercise for rapid results. While effective short-term, it’s typically unsustainable, causing exhaustion and a return to old habits.
Galati observes that such mindsets can create confusion and shame around food, leading to guilt for enjoying sweets or bagels.
Although she opposes restrictive diet culture, Galati isn’t against dieting or weight loss. She defines diets as eating patterns and advocates sustainable habits that incorporate nourishing meals and regular movement.
Why Satisfaction Matters
One of Galati’s concerns with weight-loss plans is their neglect of enjoyment. She emphasizes that satiety and satisfaction are often overlooked but crucial elements. Instead of eating disliked foods, she advises making healthy meals enjoyable by boosting their nutritional value. Adding protein, fiber, and micronutrients to favorite foods balances satisfaction and nutrition, reducing temptation for treats.
Galati advises clients that slow change is sustainable, emphasizing that finding the right balance can help maintain a healthy diet long-term.
How to Lose Weight Without Giving Up Favorite Foods
Galati explains weight loss requires a sustained calorie deficit. She advises keeping cherished foods in the diet even when pursuing weight loss. Combining less nutritious foods like cookies with nutrient-rich options like Greek yogurt and berries or pairing pasta with vegetables enhances nutrition and maintains satisfaction.
She believes removing the “forbidden” label from favorite foods can lessen cravings. Consuming small amounts regularly may reduce their allure.
For Galati, weight management isn’t about perfection. It’s about finding a sustainable balance between nourishment and enjoyment.
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