Focus on what can be added to one's diet (such as fiber, protein, or vegetables) rather than what must be removed or restricted.

noli's read

Prioritizing the addition of nutrient-dense foods rather than restriction is a highly sound approach, both psychologically and physiologically. A meta-analysis by Barber et al. (2020) published in Advances in Nutrition shows that targeted intake of dietary fiber naturally improves satiety and supports digestive comfort. Furthermore, a randomized controlled trial (RCT) conducted by Leidy et al. (2015) in The American Journal of Clinical Nutrition confirms that adding protein to meals helps stabilize energy and regulate hunger signals. This method avoids the frustration associated with deprivation, which is often counterproductive in the long term. Although adding beneficial nutrients does not magically neutralize the excess of ultra-processed products, this advice encourages a healthy and sustainable relationship with one's plate.

the sources

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