To improve your diet for the long term, it is better to focus on the healthy foods to add to your plate rather than trying to restrict or eliminate foods from your diet.

noli's read

The concept of "positive nutrition" put forward by the creator aligns perfectly with contemporary behavioral science. An expert opinion published following a scientific symposium in *Eating and Weight Disorders* (2023) confirms that shifting from a model of exclusion toward inclusion promotes sustainable habits and reduces the mental load associated with food choices. From a behavioral psychology perspective, observational studies (synthesized on *PubMed*) demonstrate that strict food restriction often triggers cognitive frustration and compensatory episodes. In parallel, clinical trials on adherence (notably detailed in *Clinical Nutrition*) indicate that overall flexibility is one of the best predictors for successfully stabilizing weight. Physiologically, adding foods dense in fiber and water creates a natural satiety that helps one spontaneously move away from ultra-processed products, a widely proven appetite regulation mechanism. This advice contains no exaggeration: prioritizing an abundance of quality foods rather than obsessively tracking "bad" foods is a scientifically robust approach to preserving physical and mental well-being.

the sources

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