Food cravings often undermine dieting efforts, leading many to struggle with resisting sweets and snacks. However, a new study from the University of Illinois Urbana-Champaign reveals that incorporating small portions of craved foods, including desserts, into balanced meal plans can help reduce cravings and promote sustained weight loss.
Researchers Nouf W. Alfouzan and Professor Manabu T. Nakamura conducted a year-long clinical trial involving obese adults with conditions like hypertension and diabetes.
Participants followed an online nutrition program emphasizing nutrient-rich foods and a unique “inclusion strategy” that allowed controlled intake of favorite treats within a healthy diet.
Over 12 months, participants lost an average of 7.9% of their initial weight, with cravings for sweets, fats, and carbohydrates significantly decreasing. Those who maintained weight loss for an additional year reported stable, low cravings.
The study challenges the “hungry fat cell theory,” showing that cravings diminish with fat loss rather than increase due to dieting.
Key to success was consistency in eating patterns and regular use of the inclusion strategy. The findings highlight that allowing occasional indulgences in a structured way can improve adherence to diet plans and long-term weight management.
This research underscores a practical approach: managing cravings through inclusion, not exclusion, can empower dieters to achieve and sustain healthier weights without constant deprivation.
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