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For many people trying to lose weight, favorite foods are often the first thing to go. Fast food, desserts, and other indulgent treats are typically viewed as obstacles to success, while restrictive diets continue to dominate social media and wellness culture
But according to Miranda Galati (@real.life.nutritionist on Instagram), a registered dietitian based in Ontario, Canada, and owner of Real Life Nutritionist, cutting out the foods you love may actually make <a href="https://healthylife7.com/from-blood-sugar-to-weight-loss-the-healthiest-milk-for-your-exact-goal/” title=”From Blood Sugar to Weight Loss: The Healthiest Milk for Your Exact Goal”>weight loss harder to sustain in the long run
Galati told Newsweek that her own experience with restrictive dieting helped shape her approach to nutrition and weight management
“My own struggles with food and weight were what inspired me to become a registered dietitian,” she said, explaining that after losing a “significant amount of weight” in her early twenties through the Weight Watchers program, she developed digestive problems and an unhealthy relationship with food. Moving away from restrictive dieting allowed her to rebuild a healthier balance, improve her digestive health, and find greater enjoyment in eating
That experience taught her that a healthy relationship with food is not only important for mental well-being, but can also support long-term physical health
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Why Restrictive Diets Can Backfire
Research has suggested that restrictive eating approaches may carry mental health consequences for some individuals. A 2025 study published in BMJ Nutrition, Prevention & Health found that adults following calorie-restrictive diets reported higher depressive symptom scores than those not following a specific diet
A July 2021 study in Current Obesity Reports found both restrictive and non-restrictive approaches may positively influence eating behaviors and weight management, although evidence regarding the neurological effects of non-restrictive interventions remains limited
Galati believes many people are caught in what she describes as a damaging cycle fueled by diet culture
She said that “toxic, extreme diets” and highly restrictive advice often encourage people to eat too little and exercise excessively in pursuit of rapid results. While this approach may produce short-term weight loss, she frequently sees clients become exhausted and eventually return to previous habits because the lifestyle is unsustainable
According to Galati, many people ultimately develop “confusion and shame” around food, feeling guilty simply for enjoying sweets or wanting foods such as bagels. She said this mindset can negatively affect both mental and physical health
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While she opposes restrictive diet culture, Galati stressed that she is not opposed to dieting or weight loss itself
“Ultimately, a diet is a word to describe our eating patterns,” she told Newsweek. Rather than eliminating favorite foods or spending hours in the gym, she advocates focusing on sustainable habits that include nourishing meals, regular movement, quality sleep, and stress management
“It’s okay to want to work on your health,” she said, adding that the process should not come at the expense of enjoying life and food
Why Satisfaction Matters
One of Galati’s biggest concerns with many weight-loss plans is that they overlook enjoyment
“I feel like satiety and satisfaction are the most overlooked elements in dieting, but they’re probably the most important,” she said
Rather than forcing yourself to eat foods you dislike, Galati recommends finding ways to make healthy meals enjoyable while improving their nutritional quality. She encourages adding protein, fiber, and micronutrients to foods people already love
According to Galati, balancing satisfaction and nutrition can help people feel more mentally content after meals, making them less likely to feel constantly tempted by treats. She often reminds clients that “slow change is sustainable change.”
She explained: “Finding your sweet spot here can change the game and help you create a healthy diet you actually stick with forever.”
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How to Lose Weight Without Giving Up Favorite Foods
Galati said weight loss ultimately requires a sustained calorie deficit, but calories are only one part of the equation
“Theoretically, you could eat anything you wanted and still lose weight as long as you’re in a sustained calorie deficit. But that’s not necessarily what I’d recommend,” she said. “You want to make sure you’re keeping the foods you love in your diet, even when you’re striving for weight loss.”
Galati noted: “My favorite strategy is to pair your favorite not-so-nutritious foods with other nutrient-dense options.” For example, cookies can be eaten alongside Greek yogurt and berries, while white pasta can be served with vegetables and lean protein
Galati said that combining foods higher in carbohydrates and fat withaintain energy levels and satisfaction
She also believes removing the “forbidden” label from favorite foods can reduce cravings over time. “As humans, nothing is more appealing than foods we view as forbidden and bad. But if you eat a few squares of chocolate every day, you might find it loses its power over time,” Galati said
“The idea is creating the healthiest lifestyle you can while still enjoying life,” she said. “The weight your body settles to in that place is likely the healthiest one for you.”
For Galati, successful weight management is not about perfection, but about finding a balance between nourishment and enjoyment that can last a lifetime
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