Dieters who incorporated craved foods into a balanced meal plan lost more weight during a 12-month weight-loss program, as per a new study published in the scientific journal Physiology and Behaviour.
What did the study find?
Part of a larger project aimed at broadening the outreach of an in-person weight-loss program, this study saw participants engage in 22 online nutrition education sessions, including strategies for dealing with cravings.
The researchers highlighted that in previous studies, many dieters reported that their cravings decreased while losing weight – but that it was unclear whether these changes persisted when they reached their weight-loss goal or quit dieting while trying to maintain their weight. In other words, the researchers wanted to know whether reduced cravings correlated with greater weight loss.
‘If you are eating and snacking randomly, it’s very hard to control,’ said Manabu T. Nakamura, a nutrition professor who worked on the study. ‘Some dietary programs exclude certain foods. Our plan used an “inclusion strategy”, in which people incorporated small portions of craved foods within a well-balanced meal.’
Thirty obese participants aged 18-75 began the weight-loss programme – and the 24 who remained at the end of the first year lost an average of 7.9% of their starting weight. Of these, 20 people completed the yearlong maintenance program. As a few regained some of their lost weight, their average weight loss was 6.7%. Those who lost more than 5% by the end of the study experienced consistent reductions in the frequency and intensity of their cravings while those who lost less than that didn’t.
Of the 24 participants who remained in the study at 12 months, more than half reported that they used the inclusion strategy to manage cravings – some as frequently as one to three times a day. Those who implemented the strategy lost significantly more weight than other participants and, crucially, experienced significant reductions in their cravings for sweet and high-fat foods.
What does this mean for us?
Nakamura said this ‘debunks the hungry fat cell theory, a longstanding hypothesis that fat cells become starved for energy and trigger cravings, causing dieters to eat and ultimately regain what they lost. But that is not the case. As long as you stay at a healthy weight, your cravings will remain low’.
Consistency, the researchers highlighted is key. While many people believe strong willpower is the only way to resist temptation, fluctuations in eating patterns and meal times are what tend to trigger cravings, added Nakamura.
So, if you’re looking for a sustainable way to lose weight but do struggle with cravings, these results suggest that a more balanced, arguably less restrictive outlook is more successful.
The bottom line
Although rigorous, it’s important to note that this was a very small clinical study – and the researchers themselves highlighted several limitations. At this stage, the results highlight a correlation between food cravings and weight changes, rather than direct causation.
While those who incorporated craved food into a balanced meal achieved greater weight loss and reduced food cravings, they may have adopted other dietary changes that could have influenced the outcome – and stress and anxiety could have played a role too.
That said, the study has provided us with further evidence about the importance of balance when it comes to nutrition and weight loss.
Our main takeaway? Don’t deny yourself dessert – it may well work better for you in the long term.
Pass us the pavlova!
This article originally appeared on Men’s Health UK.
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