A video of Kols, realistic fitness traineran Instagram user who provides aptitude advice and sharing tips for weight lossis currently attracting attention for stating that “YOU DON’T HAVE TO STOP EATING YOUR FAVORITE FOODS TO SEE RESULTS (sic). » In the trending video, Kols says, “You will never succeed on your weight loss journey if you keep telling yourself that you can’t eat the foods you love. »

She said: “If you’re a normal person like me, okay, and you just want to start a weight loss journey, keto is not the solution for you, okay? Carnivore is not the solution for you. Vegan is not the solution for you. For what? Because these are diets that tell you you can’t eat the foods you love. If bacon is your favorite food and you like eating bacon and you’re like, “I’m going to go vegan to lose weight,” baby, you’re going to miss that bacon and you’re going to think about it all the time and then eventually, you’re going to stop being vegan.

The Instagram influencer revealed how much she loved old-fashioned donuts, but decided to follow the carnivore diet and, as a result, couldn’t have this old-fashioned donut. She remembers losing her mind and ending up eating 12 old-fashioned donuts when in reality all she needed to do was eat in a calorie deficit.

Kols shared, “I did it. I lost 65 pounds by eating a donut every Saturday morning because you don’t have to cut out the foods you love to have a successful journey.

What is a calorie deficit?

For the uninitiated, a calorie deficit occurs when we consume fewer calories than our body needs to maintain its current weight. To create a calorie deficit, we can either eat fewer calories – by choosing lower calorie foods or reducing portion sizes, or increase our activity level – to burn more calories through exercise or daily movement .

This is a fundamental principle for weight loss because, in order to lose weight, the body must burn more calories than it consumes. For example, if our body needs 2,000 calories per day to maintain weight but we only consume 1,800, we would create a 200 calorie deficit.

Over time, this deficit can lead to weight loss as our bodies begin to use stored fat for energy. However, sustainable weight loss usually involves a moderate calorie deficit, ensuring that we always get enough nutrients and energy. A calorie deficit is vital for losing weight, but many people forget that weight loss is effective when you burn more calories than you consume.

Therefore, keeping track of our nutrient intake for the day can go a long way in losing fat, but an extreme calorie deficit can further worsen the condition and completely shut down the body’s metabolism. Instead, we should focus on eating a nutritious diet.

Nutrition is not about counting calories; it’s about micros and macros. For example, vitamin deficiencies and metabolic or hormonal disorders like PCOS and thyroid cannot be managed if we blindly follow the concept of counting calories.

Weight loss depends on energy balance, calories in and calories out, and if we tend to eat more than we burn, this will lead to weight gain over time. Balancing energy expenditure and energy intake is the most critical factor for lasting weight loss, but there are various techniques for burning calories without dieting.

Health Studies on Not Giving Up Your Favorite Food:

1. A first study – Cognitive restraint, disinhibition, and hunger: examination of the three-factor dietary questionnaire in a sample of young adult women. – published in the International Journal of Eating Disorders in 1991, highlighted how strict cognitive restriction (a form of self-imposed restriction) often leads to disinhibition, or an eventual breakdown in eating control, due to related frustration to deprivation.
2. A study called ‘Dietary restriction and negative affect as predictors of dietary intake in obese and non-obese individuals“, published in the Journal of Abnormal Psychology in 2001, examined the psychological effects of restrictive diets and demonstrated that dietary restrictions often cause negative emotions that contribute to increased food consumption and decreased dietary adherence. diet over time.
3. A study – Flexible versus Rigid Dieting Strategies: Relationship to Dieting and Binge Eating Behaviors in Non-Obese Women – published in Appetite in 2002, found that a rigid diet, including strict avoidance of favorite foods, was associated with higher rates of binge eating and frustration, whereas a flexible diet allowing occasional treats was more durable. Aside from that, other studies published in the journal Appetite indicate that when people limit themselves to foods they enjoy, they may find themselves with an increased desire for those foods, sometimes called the “forbidden food effect.” This can increase cravings, making it harder to resist food over time and leading to an eventual binge as self-control wanes.
4. According to a 2006 study – Restricted eating and cravings – published in Appetite, Restricted eaters experience increased cravings and dietary restrictions amplify the desire for “forbidden foods”, leading to frustration and potential diet failure. Other researchers have identified that a strict diet can promote an “all or nothing” mindset, making individuals feel like they have failed their diet if they indulge in a small treat. This mindset, as studies in the Journal of Behavioral Medicine show, can cause people to give up completely after a minor mistake, often leading to a complete return to their previous eating habits.
5. A 2014 study – Effects of dietary and non-dietary interventions: an examination of behavioral mechanisms and psychological effects – published in the Journal of Obesity, covered the negative effects of restrictive diets, including frustration and resulting “yo-yo” dieting patterns, and suggested more balanced approaches to long-term adherence. Other studies published in the journal Obesity Reviews have shown that a flexible diet, which includes occasional consumption of one’s favorite foods, can lead to better psychological well-being, fewer episodes of overeating and better management. weight. The reason is that this approach encourages balance, allowing food satisfaction without feelings of deprivation, which can prevent the frustration that leads to abandoning the diet.
6. A study – Self-compassion promotes healthy eating – published in Health Psychology in 2015, studied the role of self-compassion in weight loss dieting and found that those who allowed themselves occasional indulgences (rather than strict restriction) reported reduced frustration and increased better adherence to the diet. According to another study published in Health Psychology, self-compassion – allowing yourself occasional indulgences – may promote better long-term adherence to a healthy diet by reducing the guilt and frustration that often accompany restrictive diets. Indeed, when people are more flexible with their diet and allow occasional treats, they are more likely to stick to a balanced, sustainable diet.

When it comes to dietary restrictions and emotional eating, research from the American Journal of Clinical Nutrition highlights how diets that restrict favorite foods can increase stress and negative emotions, leading to emotional eating. This behavior often leads to a rebound effect where individuals abandon diets and return to their previous eating habits to satisfy their emotional needs.

Disclaimer: This article is provided for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have regarding a health problem.