Avoiding the Pitfalls of Restrictive Dieting for Sustainable Weight Loss

For many people on a weight loss journey, favorite foods are often seen as the first casualty. Fast food, desserts, and other indulgent treats are typically considered barriers, while restrictive diets are popular in wellness culture and social media. However, according to Miranda Galati, a registered dietitian based in Ontario, Canada, and owner of Real Life Nutritionist, eliminating beloved foods might actually hinder long-term weight management.

Galati shared with Newsweek that her own experiences with restrictive dieting shaped her nutritional approach. ‘My struggles with food and weight inspired me to become a registered dietitian,’ she explained. She lost a considerable amount of weight in her early twenties through the Weight Watchers program, but subsequently faced digestive issues and developed an unhealthy relationship with food. Moving away from restrictive diets allowed her to rebuild a healthier balance, improve digestive health, and find greater enjoyment in meals.

Her experiences taught her that maintaining a healthy relationship with food supports both mental well-being and long-term physical health.

Restrictive Diets and Their Potential Backfire

Research indicates that restrictive dieting can have mental health implications for some individuals. A 2025 study published in BMJ Nutrition, Prevention & Health showed adults following calorie-restrictive diets reported higher depressive symptoms than those without a specific diet.

Moreover, a July 2021 study in Current Obesity Reports suggested that both restrictive and non-restrictive dietary approaches could positively influence eating behaviors and weight management. However, evidence on the neurological impacts of non-restrictive methods remains limited.

Galati believes many people are trapped in a damaging cycle propagated by diet culture. She stated that ‘toxic, extreme diets’ often promote excessive calorie restriction and exercise for quick results. While this may lead to short-term weight loss, clients often become fatigued and revert to previous habits, as the lifestyle is unsustainable.

Many people eventually develop confusion and shame around food, feeling guilty for enjoying sweets or craving foods like bagels. This mindset is detrimental to both mental and physical health.

Balancing Diet and Enjoyment

Though critical of diet culture, Galati does not oppose dieting or weight loss. ‘Ultimately, a diet simply describes our eating patterns,’ she told Newsweek. Instead of eliminating favorite foods or prioritizing excessive gym hours, she promotes sustainable habits, incorporating nourishing meals, regular physical activity, quality sleep, and stress management.

She emphasizes that health improvement efforts should not overshadow life’s enjoyments, including food.

The Importance of Satisfaction

Galati is concerned that many weight loss plans ignore enjoyment. ‘Satiety and satisfaction are often overlooked in dieting, yet they are incredibly important,’ she noted.

Rather than forcing unpleasant foods, Galati advises enhancing the taste and nutritional quality of meals. She suggests adding protein, fiber, and micronutrients to enhance foods people enjoy.

Balancing satisfaction and nutrition can lead to mental contentment after meals, reducing temptations for treats. Slow and sustainable change is often the key to lasting dietary improvement.

She remarked, ‘Finding your sweet spot can transform your diet into one you stick with forever.’

Weight Loss Without Sacrificing Favorite Foods

Galati explained that weight loss requires a sustained calorie deficit, though calories alone aren’t the whole story. ‘Theoretically, you could eat anything in a sustained calorie deficit and lose weight, but it’s not quite that simple,’ she said. Keeping favorite foods in the diet is important even when aiming to lose weight.

Her strategy involves pairing favorite indulgent foods with nutrient-dense options. For instance, cookies could be accompanied by Greek yogurt and berries, or white pasta could be served with vegetables and lean protein.

According to Galati, combining carbohydrate- and fat-rich foods with protein and fiber sources boosts nutrition and helps maintain energy levels and satisfaction.

Removing the ‘forbidden’ label from favorite foods can weaken cravings over time. ‘Nothing is more appealing than forbidden foods. If you indulge in chocolate daily, it might lose its allure,’ Galati noted.

‘The goal is to craft the healthiest lifestyle possible while enjoying life,’ she said. ‘Where your weight settles in such a lifestyle is likely the healthiest for you.’

Ultimately, Galati highlights finding a balance between nourishment and enjoyment, creating a sustainable approach for lifelong weight management.