Rather than restricting or eliminating the carbohydrates and comfort foods you crave, it is more effective to add nutrients (proteins, fiber, healthy fats) to balance your plate without frustration.

noli's read

This advice is based on the concept of 'adding' nutrition, a strategy validated by behavioral and metabolic science. Physiologically, adding protein and fiber to carbohydrates slows digestion and smooths the glycemic curve, promoting stable energy according to analyses by experts from the Levels Health platform. Psychologically, a systematic review led by researcher Joachim Westenhoefer's team confirms that rigid restriction exacerbates food obsession and cravings, whereas flexible restriction supports long-term weight regulation. Additionally, a scoping review from the Ovid database highlights that strict avoidance of pleasure foods is a powerful trigger for loss of dietary control. The only nuance is energetic: adding nutrients (such as almond butter or seeds) increases overall caloric intake, which requires portion adjustments. Finally, adding nutrients does not always extinguish cravings of a purely emotional nature, which instead require stress management.

the sources

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5. 5Stewart TM, Williamson DA, White MA 2002
6. 6Neumark-Sztainer D et al. 2007