Madeleine Hull
Many people believe that dessert is bad and unhealthy, and that it should be avoided when trying to lose weight. However, research suggests that restrictive diets can be counterproductive and may even lead to an increased risk of developing cardiovascular health issues. Instead, it is recommended to practice mindful eating and view all foods as neutral. This means enjoying dessert in moderation and listening to your body's hunger cues to create a balanced diet that supports your health goals.
| Characteristics | Values |
|---|---|
| Dessert as part of a diet | Can be part of a balanced weight loss diet |
| Deprivation | Can make it difficult to stay away from dessert |
| Cravings | May increase with deprivation |
| Binge eating | May be a symptom of restriction |
| Portion size | Important to consider when eating dessert |
| Frequency | Important to consider when eating dessert |
| Mindful eating | Can help minimize overeating |
| Food as fuel | Reframing thoughts about food |
| Food as neutral | Not inherently "good" or "bad" |
| Intuitive eating | Eating when hungry, stopping when full |
| Permission to eat | May reduce novelty of "off-limits" foods |
| Added sugars | Found in some packaged foods, cereals, etc. |
| Stable blood sugar | Can be achieved with a combination of dessert and nutritious foods |
| Healthy fats | Can help keep you full and satisfied |
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What You'll Learn
It's okay to eat dessert daily, but in moderation
It is okay to eat dessert daily, but it should be consumed in moderation. Deprivation is not sustainable and can make it difficult to stay away from the things you enjoy. Restrictive dieting can increase the risk of binge eating, so it is important to seek help if you regularly feel out of control around dessert foods. Food is a source of pleasure and comfort, and completely depriving yourself of foods you enjoy can lead to feelings of restriction and ultimately backfire.
Research shows that people with a flexible diet who focus on specific health-promoting goals tend to be more successful in their weight management journey. On the other hand, being rigid or labelling certain foods as “bad” or “off-limits” is associated with difficulty managing weight. An interesting study from 2014 found that people who associated eating chocolate cake with guilt had less weight management success over 18 months than those who associated it with celebration.
Dessert can be part of a balanced diet for weight management. It is important to be mindful of portion sizes and how frequently you are consuming desserts. A small piece of cake or a few squares of chocolate can be just as satisfying as a larger portion. When you allow yourself to indulge without overdoing it, you create a balance that supports your goals without feeling deprived.
It is also important to be mindful of where your sugar is coming from during the day. Sneaky sugars that are hiding in some packaged foods, cereals, protein bars, juices, and bottled teas or coffees can have just as much sugar as a slice of cake. By being conscious of your sugar intake throughout the day, you can make more informed choices about your dessert options.
Overall, it is okay to eat dessert daily, but it is important to practice moderation and mindful eating to support your health and weight management goals.
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Depriving yourself of dessert may increase your cravings
Deprivation is not fun, and the feeling can make it even more difficult to stay away from the things you enjoy. According to the Mayo Clinic, depriving yourself of dessert may increase your cravings. This is called the restrict-binge cycle, as explained by the Multi-Service Eating Disorder Association. When you finally allow yourself to eat the treat, you may overdoo it, believing you'll never be able to eat it again.
The more you tell yourself you can't have something, the more you want it. This is why it's important to seek help if you regularly feel out of control around dessert foods. Food offers more value than just calories and nutrients—it’s also a source of pleasure and comfort, which many people find by eating dessert.
If you restrict yourself from eating dessert, you could risk sending the message to your body that you can only have dessert when you aren’t full. If we try to eat less at the main meal in anticipation of dessert, we are only giving more power to that food and are more likely to eat past a point of true satisfaction or comfortable fullness.
When you allow yourself permission to eat something previously deemed off-limits freely, the novelty eventually wears off. Research shows that people with a flexible diet who focus on specific health-promoting goals tend to be more successful in their weight management journey. On the other hand, being rigid or “black or white” around eating is associated with difficulty managing weight.
By incorporating dessert into your diet, you'll be more likely to stay on track in the long run.
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Eating dessert can be part of a balanced diet
Dessert can be incorporated into a balanced diet by practicing mindful eating and listening to your body's hunger cues. This means enjoying dessert in moderation and focusing on "how much is enough for my body" while staying mindful of overall nourishment. It is also important to be aware of where your sugar is coming from and to avoid added sugars in packaged foods, cereals, protein bars, juices, and bottled teas or coffees.
It is also helpful to incorporate nutrient-dense foods throughout the day and allow yourself to enjoy dessert as part of a balanced approach. For example, pairing a small cookie with a handful of almonds or having a scoop of frozen yogurt with some nuts can provide more lasting energy and curb sugar cravings.
Finally, it is worth noting that the more we tell ourselves we can't have something, the more we want it. So, it is important to give yourself permission to enjoy dessert and to reframe your thoughts and language around food if you find yourself labeling foods as "good" or "bad".
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Mindful eating can help you enjoy your food and feel satisfied
It is okay to have dessert while on a diet, and you can do so by practising mindful eating. Mindful eating is about developing an awareness of your experiences, physical cues, and feelings about food. It is based on mindfulness, a form of meditation that helps you recognise and cope with your emotions and physical sensations. By practising mindful eating, you can restore your attention to the act of eating, slowing down and making it an intentional act. This can help you learn to identify physical hunger cues, which may help prevent overeating and foster improved awareness of your food choices.
To practise mindful eating, it is important to minimise distractions during meals. Other habits include chewing your food more thoroughly, savouring each bite, and evaluating how you feel before, during, and after your meal. You can also try a raisin meditation, where you hold a raisin in your mouth, noticing the taste and your body's response, before slowly chewing it and swallowing. This type of meditation brings about full awareness of the food in the moment, focusing on the senses of sight, sound, smell, touch, and taste.
By eating mindfully, you can increase your awareness of your eating habits and make choices that will be satisfying and nourishing to your body. It can also help you distinguish between emotional and true physical hunger, reducing emotional eating and improving your mood. Research has shown that mindful eating can lead to greater psychological well-being, increased pleasure when eating, and body satisfaction.
Practising mindful eating can help you enjoy your food and feel satisfied by encouraging you to pay attention to your body's cues and make nourishing choices. It can also help you distinguish between emotional and physical hunger, reducing emotional eating and improving your relationship with food.
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Viewing dessert as bad can negatively impact your weight management goals
Viewing dessert as a "bad" food can negatively impact your weight management goals. Research shows that people who associate dessert with guilt have less weight management success than those who do not. This is because feelings of guilt and shame can lead to binge eating and a restrict-binge cycle. This cycle begins when you deprive yourself of dessert, causing you to overeat when you finally allow yourself to indulge.
Instead of viewing dessert as "bad", try to practice mindful eating. Mindful eating involves listening to your body's hunger cues and enjoying dessert in moderation. By allowing yourself to indulge in dessert without overdoing it, you can create a balanced diet that supports your weight management goals.
It is also important to remember that all foods have different nutritional values. Instead of labelling certain foods as "good" or "bad", focus on incorporating a variety of nutrient-dense foods into your diet. This includes foods that are rich in fiber, protein, and nutrients, such as nuts, bananas, dark chocolate, and popcorn.
By shifting your mindset and practicing mindful eating, you can include dessert in your diet while still managing your weight. This approach can help you enjoy your food, feel satisfied, and minimize overeating.
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Frequently asked questions
Yes, it is ok to have dessert on a diet. Research shows that people with a flexible diet who focus on specific health-promoting goals tend to be more successful in their weight management journey. Deprivation is not sustainable and can lead to binge eating.
There is no one-size-fits-all answer, but the key is moderation. Listen to your body's hunger cues and practice mindful eating. Enjoy dessert without feeling guilty, but be mindful of portion sizes and how frequently you're consuming these treats.
Fill up on nutritious foods like fruits, vegetables, whole grains, and lean proteins. Choose desserts with minimally processed ingredients that are rich in fiber, protein, and nutrients, such as nuts, dark chocolate, or yogurt with honey.
Reframe your thoughts and language around food. Avoid labelling foods as "good" or "bad" and try thinking of “food as fuel". Work with a dietitian or therapist to improve your relationship with food and practice intuitive eating. Remember, it's about finding balance and what works for your body.
