Rather than depriving yourself of foods you crave, add nutrients (proteins, fiber, fats) to them to maximize satiety, stable energy, and enjoyment all at once.

noli's read

This positive approach of addition rather than restriction is based on solid foundations in digestive physiology and behavioral psychology. The synergistic effect of nutrients is well-documented: combining proteins and fiber slows down digestion and prolongs the feeling of fullness, as highlighted by a meta-analysis on protein published in Advances in Nutrition (2016). Numerous randomized controlled trials (RCTs) also confirm that adding fats and fiber to carbohydrate sources helps stabilize bodily energy by avoiding post-meal energy slumps. In terms of one's relationship with food, integrating cravings rather than forbidding foods is a validated strategy to avoid frustration. A systematic review in the journal Appetite (2016) shows that this flexible approach, similar to intuitive eating, supports better mental well-being and reduces the risk of bingeing. In summary, this method is validated for both physical vitality and emotional balance.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019
5. 5Stewart TM, Williamson DA, White MA 2002
6. 6Neumark-Sztainer D et al. 2007