Avoid systematically replacing foods you enjoy (such as bread, rice, or pasta) with ultra-light substitutes (such as lettuce, cauliflower, or zucchini), and instead prioritize moderate consumption of the real foods to preserve the pleasure of eating without compromising your physique.

noli's read

This advice is solidly supported by behavioral nutrition psychology research, particularly regarding the distinction between rigid cognitive restraint and flexible restraint. An observational study by Smith et al. (1999) demonstrates that the flexible approach, which integrates liked foods in moderation, is strongly correlated with a reduction in overeating episodes and better mental well-being. Conversely, the systematic exclusion of enjoyable foods in favor of unsatisfying low-calorie alternatives generates psychological frustration and an increased risk of subsequent compensation. Furthermore, a randomized controlled trial (RCT) conducted by Conlin et al. (2021) confirms that flexible nutrition yields identical fat loss results as a rigid diet, while better preserving muscle mass after the intervention. Thus, the creator's discourse on moderation without extreme deprivation is scientifically valid for maintaining a good long-term physical and mental balance.

the sources

1. 1Stewart TM, Williamson DA, White MA 2002
2. 2Neumark-Sztainer D et al. 2007