To improve your diet, you should not look for a universal rule, but rather identify and eliminate your own 'weak point' or trigger food (whether it is sugar, fried foods, or even a healthy food if consumed in excess).

noli's read

The idea of personalizing dietary choices by targeting one's own behavioral 'weak point' rather than following a universal prohibition is highly relevant. A systematic review published in the Journal of the Academy of Nutrition and Dietetics (Burke et al., 2011) confirms that self-monitoring of personal triggers is one of the strongest pillars of habit change. Biologically, the large-scale PREDICT 1 study (Berry et al., in Nature Medicine, 2020) supports this idea by showing that our metabolic reactions to the same foods vary enormously from one individual to another. As for the example of Greek yogurt as a 'harmful weak point,' this is a purely personal experience, likely related to digestive sensitivity or overconsumption. Indeed, the overall science—including a meta-analysis in the British Journal of Nutrition—shows that this product actually supports satiety and weight management due to its high protein content. The creator's advice therefore remains excellent for its tailored and psychological approach to nutrition.

the sources

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