Can I still eat the food I like and lose weight?

Just last week, a client told me with relief, 'I can't believe I can still enjoy my weekend coffee and cake with friends while losing weight!' These are the moments that make my job as a dietitian truly rewarding.

When someone comes to see me for weight loss advice at My Nutrition Clinic, there are several common concerns that pop up. One at the top of this list is the misconception that they'll need to give up all their favourite foods. As an Accredited Practising Dietitian, this is one of the main challenges we work hard to avoid. We know that the more someone restricts a food, the more alluring that food becomes. Eventually, we give in, leading to guilt and shame, which makes us want to restrict all over again. 

However, evidence and experience tell us that when someone enjoys what they're eating, the more consistent and sustainable that eating pattern will be. And sustained change is where the best outcomes happen!

The importance of enjoying food for sustainable weight loss.

There is a study that I often tell clients about to explain how the enjoyment and satisfaction you get from food can have a bit impact on how full and satisfied you feel afterwards. The study has been cutely named Mindset over milkshake. Researchers discovered that our mindset about what we're eating can actually change our body's physical response to food. They tested this by giving people the exact same 380-calorie milkshake on two different occasions. Here's the clever part: sometimes they told people it was a rich, indulgent 620-calorie shake, and other times they said it was a ‘diet’ 140-calorie shake. By measuring ghrelin (our 'hunger hormone') in participants' blood, they found something remarkable: when people thought they were drinking the "indulgent" shake, their bodies produced a much stronger fullness response compared to when they thought they were drinking the "diet" shake – even though it was exactly the same drink! This shows that our beliefs about what we're eating can actually influence our body's physical response to food, suggesting that feeling satisfied isn't just about the calories we consume, but also about what we think we're consuming.

The concept of moderation and flexible eating.

So, we can see that eating foods you enjoy is an essential part of feeling satisfied, however a common concern is being able to stop eating something you are enjoying even after fullness sets in. The funny thing is, when you label certain foods as 'forbidden,' something interesting happens. The moment you finally allow yourself to eat that 'forbidden' food, you're more likely to overindulge. Why? Because you're thinking, 'I won't let myself have this again, so I better eat as much as I can now!' This creates an unhealthy cycle of restriction and overindulgence.

So instead of banning foods from your life, taking a more flexible and moderate approach to your eating habits can help to increase your confidence to stop eating when you feel satisfied (regardless of how tasty the food is). This means giving yourself permission to eat foods you enjoy while opening up the possibility of enjoying a wider range of foods.

Tips on how to incorporate favourite foods into a healthy eating plan

Balance instead of restricting:

Think of your plate as a pie chart. Using these steps to create a balance amongst the different foods on your plate can really help with fullness and satiety while allowing space for flavours and textures that you enjoy.

Creating Your Balanced Plate

1. The Vegetable Foundation (½ plate):
• Choose vibrant colours and textures you enjoy
• Try different cooking methods (roasted, stir-fried, raw)
• Make them tasty with your favourite herbs and seasonings
2. Quality Protein (¼ plate):
• Palm-sized portion of your chosen protein
• Options include lean meats, fish, eggs, tofu, or legumes
3. Wholegrains (¼ plate):
• Choose fibre-rich options like quinoa, brown rice, legumes or wholemeal pasta
• These provide lasting energy and satisfaction
4. Hydration:
• Drink water with meals
• Helps with hydration and fullness cues

Mindful eating:

n today's busy world, we've lost touch with traditional mealtimes. Instead of gathering around the table with family, we often find ourselves eating on autopilot - scrolling through our phones, watching TV, or grabbing a quick bite in the car. When we're distracted like this, we miss out on truly experiencing our food. And if we can't fully focus on our meals, how can we possibly enjoy them?

Try this: Before your next meal, take our '5-Senses Challenge' - notice the colors, smells, textures, sounds, and finally, tastes of your food. Many of our clients find this simple exercise transformative in their relationship with food.

What does balancing indulgent foods with nutritious options look like?

Try incorporating some of your favourite foods into your meals and snacks such as:

• Melting a couple of squares of chocolate and drizzle over some fresh berries
• Add a handful of crisps on the side with your salad packed sandwich or wrap
• Top homemade pancakes with a big dollop of Greek yoghurt, chopped fruit and a drizzle of honey
• Greek yoghurt topped with berries and a sprinkle of chocolate granola
• Lean eye fillet steak, steamed veggies and a small handful of oven chips
• Apple slices with a tsp of peanut butter or slice of cheese
• Beef chilli served on a bed of salad and a small handful of crushed tortillas on the top
• Homemade pizza on high protein pizza base and topped with lots of veggies and a little mozzarella

Remember, successful weight loss isn't about eliminating the foods you love – it's about creating a balanced, enjoyable approach that works for you long-term. When you make peace with food and learn to incorporate your favourite dishes mindfully, you're not just following another diet – you're building sustainable habits that can last a lifetime.