We All Need (some) Pizza!
Why cutting out your favorite foods doesn’t work
Sure, you can swear off bread, sugar, pizza, or wine for a few weeks.
You might even feel “in control” for a while, empowered and motivated by your decision to eat healthier.
But eventually, life happens! You’re at a birthday party, a family dinner, or just exhausted after a long week and suddenly that food you’ve been avoiding is too tempting to ignore any longer.
When that happens, two things usually follow:
You “give in” and eat it.
You feel guilty, like you’ve failed, and tell yourself that you were "bad" and you need to get back on track.
That cycle? It’s not discipline, it’s restriction. And unfortunately, restriction typically backfires.
Why? Let's dive into it:
Increased cravings: When you label a food as “off-limits,” your brain actually heightens your focus on it. Research shows restricted foods become more rewarding in the brain, which makes cravings stronger.
Rebound overeating: Severe restriction lowers leptin (the hormone that signals fullness) and can increase ghrelin (the hunger hormone). This makes you hungrier overall, which sets the stage for overeating once you “break” your restriction.
The binge–restrict cycle: You restrict → cravings build → you give in → you overeat → you feel guilty → you double down on restriction. Each loop reinforces a negative relationship with food and ourselves.
All-or-nothing thinking: Restriction often triggers black-and-white thinking (“I was good all week, then I ruined it with one cookie”). That one “slip” often turns into a binge, because mentally, we feel like we "already blew it."
Guilt and shame: After eating a restricted food, we often feel like we've “failed.” That emotional stress can fuel more overeating as a way of coping.
Loss of self-trust: Every time someone “fails” at restriction, they validate the belief that they lack willpower, when in reality, there is only a flaw in the strategy… not the person.
...And if that extensive list doesn't convince you that restriction isn't worth it, then we don't know what will.
So here’s a better way forward: learn how to fit your favorite foods into your diet on purpose.
When you allow yourself to eat the foods you want, two things happen:
You stop obsessing over what you “can’t” have.
You enjoy your favorite foods without guilt, while still making progress toward your goals.
So how do we incorporate the foods we love into a healthy diet? Here are some of our favorite strategies:
Change Your Mindset Around “Good” vs. “Bad” Foods. Instead, picture a spectrum: some foods are more nutrient-dense and help you feel energized, while others are more enjoyment-focused. Both have a place.
Use Portion Awareness, Not Elimination. You don’t need all the cookies to feel satisfied. Sometimes just a few bites hits the spot.
Pair “Fun Foods” with Nutrients Dense Ones. Combine enjoyment foods with high protein, fiber rich foods to curb hunger and stabilize energy and blood sugar.
Practice the 80/20 or 90/10 Principle. 80–90% of your intake comes from nutrient-dense foods that move you toward your goals. 10–20% of your intake leaves space for the things you love.
Experiment with Timing. Pay attention to when you enjoy your favorite foods most. Some people enjoy them most after a workout (when the body can use carbs more effectively), others might prefer saving them for social occasions. Create habits around the timing that works best for you.
Check Your Self-Talk. If you eat something indulgent, drop the guilt spiral. One meal doesn’t define your health but your response does. Ask yourself: “How can I enjoy this, and then move on with my life?”
The point isn’t to eat everything you crave, every single time you crave it. The point is to abandon an all-or-nothing relationship with food.
Because when you build your diet around mostly nutrient-dense, high-quality foods but allow space for the things you love, you end up with something far more valuable than a “perfect” plan:
A lifestyle that is sustainable AND helps you reach your goals.