Rethinking Weight Loss: Embracing Favorite Foods for Sustainable Health

For many, weight loss often starts by sacrificing favorite foods. Fast food, desserts, and indulgent treats are commonly seen as barriers to success. Meanwhile, restrictive diets continue to dominate social media and wellness culture.

Miranda Galati, a registered dietitian and owner of Real Life Nutritionist, based in Ontario, Canada, suggests that eliminating beloved foods might make long-term weight loss harder to maintain. Galati, speaking to Newsweek, shared how her personal experiences with restrictive diets shaped her approach to nutrition and weight management.

“My own struggles with food and weight inspired my career as a registered dietitian,” she mentioned. After losing a considerable amount of weight in her twenties through Weight Watchers, she faced digestive issues and developed an unhealthy relationship with food. Moving away from restrictive dieting helped her restore a healthier balance, improve digestive health, and enjoy eating more.

This experience highlighted the importance of a healthy relationship with food not only for mental well-being but also for supporting long-term physical health.

Why Restrictive Diets Can Backfire

Research indicates restrictive eating approaches may lead to mental health challenges for some. A 2025 study in BMJ Nutrition, Prevention & Health found adults on calorie-restrictive diets reported higher depressive symptom scores compared to those not following strict diets.

An investigation in Current Obesity Reports from July 2021 revealed that both restrictive and non-restrictive approaches can positively impact eating behaviors and weight management, although evidence about neurological effects of non-restrictive strategies remains limited.

Galati believes many individuals are trapped in a negative cycle fueled by diet culture. She remarked that “extreme, toxic diets” and highly restrictive advice often push people to eat excessively little and exercise intensely for quick results. While this may lead to short-term weight loss, she often observes clients eventually revert to previous habits due to unsustainability.

Galati noted that many develop confusion and shame around food, feeling guilty for enjoying sweets or craving foods like bagels. This mindset can negatively impact both mental and physical health.

Emphasis on Balanced Dieting

Though Galati challenges restrictive diet culture, she clarifies she is not against dieting or pursuing weight loss.

“Ultimately, a diet describes our eating patterns,” she conveyed to Newsweek. Rather than cutting out favorite foods or extensive gym sessions, she advocates focusing on sustainable habits including nourishing meals, regular movement, quality sleep, and stress management.

She emphasized, “It’s okay to want to improve your health,” adding that progress should not come at the expense of enjoying life and food.

The Importance of Satisfaction

One of Galati’s major concerns about many weight-loss plans is their neglect of enjoyment.

“Satiety and satisfaction are often overlooked in dieting, yet they are crucial,” she asserted.

Rather than forcing disliked foods, she advises enhancing the enjoyment of healthy meals while upgrading their nutritional quality. Adding protein, fiber, and micronutrients to cherished foods is recommended.

Balancing satisfaction and nutrition can help maintain mental contentment post-meals, reducing constant temptations by treats. Galati consistently reminds clients that “slow change is sustainable change.”

She stated: “Finding your sweet spot can revolutionize your diet, making it a lifetime commitment.”

Approach Weight Loss While Enjoying Favorite Foods

Galati indicates weight loss demands a sustained calorie deficit, but calories alone aren’t the entirety.

“Theoretically, eating anything while maintaining a calorie deficit leads to weight loss. Still, it isn’t my recommendation,” she expressed. She advised, “Maintain the foods you love, even in weight-loss aspirations.”

She recommends pairing favorite less nutritious foods with nutritious options. For instance, cookies could accompany Greek yogurt and berries. White pasta might pair with vegetables and lean protein.

Combining higher carbohydrate and fat foods with protein and fiber sources enhances nutrition and helps sustain energy and satisfaction.

Galati acknowledges removing the “forbidden” label from favorite foods can lessen cravings. “As humans, forbidden foods draw appeal. Eating a few squares of chocolate daily may diminish its allure.”

“The aim is crafting the healthiest lifestyle while enjoying life,” she stated. “Your body’s settled weight in this lifestyle is likely its healthiest.”

For Galati, successful weight management is about finding harmony between nourishment and enjoyment for lasting confidence.