Copyright TODAY
Let's face it: most diets are designed to fail. That's because dieting often requires dramatic changes or restrictions. While these may work in the short term, it's difficult to maintain them and create lasting habits you'll stick to. Take the ultra-popular keto diet, which requires eating little to no carbs. Then there's intermittent fasting, which means restricting eating to eight or fewer hours a day. Most diets involve eating less of something: calories, fat, sugar and the list goes on. However, the diet that's consistently ranked no.1 by experts, the Mediterranean diet, emphasizes eating more of the nutritious foods you love — and even an occasional glass of wine. The idea that supplementing your diet is more effective and sustainable than restriction is behind a viral mindset hailed by many dietitians on social media, TODAY.com reported previously. It boils down to a simple three-word phrase. Dietitian Tip of The Day: Use the "Add, Don't Subtract" Mindset to Lose Weight Without Restriction "Add, don't subtract." This simple math focuses on eating more nutritious foods, without sacrificing what you enjoy eating. In a viral TikTok video, registered dietitian Kylie Sakaida shares how she uses this mindset at breakfast. Sakaida starts with her craving, a frozen waffle, and adds nutrient-rich toppings: Greek yogurt and peanut butter for protein, bananas for fiber, and nuts for healthy fats and crunch. The result? A delicious, satiating breakfast. “Always remember to focus on what adds to, not what to subtracts from, your meal,” Sakaida says. Ilana Muhlstein, a registered dietitian who lost 100 pounds, shares her approach: instead of denying a craving, she pauses and has a glass of water with a nutritious snack first, which stops her from overeating later. “It’s all about adding," she says. Nutrition coach Sohee Carpenter boasts this strategy in a video where she shows how she "balances out" a cookie she wants by breaking it onto a bowl of yogurt and berries. “Add, don’t restrict,” she says. Why It Matters The "add, don't subtract" approach can help you eat more of the nutritious foods you may not be getting enough of in your diet, which can help with overall health and weight loss, registered dietitian Frances Largeman-Roth previously told TODAY.com. Take fiber, which most people fall short on. Eating more fiber can improve gut health, blood sugar and weight maintenance, Largeman-Roth says. Fiber plus protein slows digestion and keeps you feeling full, which can prevent overeating. Instead of cutting out foods including bread or cheese, for example, pair these with foods that are rich in fiber and protein instead. “Adding toppings does add calories, but also contributes significant nutrients,” Largeman-Roth says. It can also reduce cravings for less healthy foods, which can help with weight loss. According to Largeman-Roth, this mindset represents a shift away from the restrictive, "cut this out" approach to dieting pushed by health professionals for decades. “It was a lot of ‘don’t’ and not a lot of ‘do.’ This can make you feel overwhelmed, and also cause a feeling of extreme desire for the foods on the no-no list," says Largeman-Roth. How To Get Started If you're looking to adopt the "add, don't subtract" mindset, the dietitians offer several examples of nutritious additions you can make to meals: Top pasta with lean protein and vegetables Add fruits, nuts and seeds to your yogurt and oatmeal Spread avocado or hummus onto your sandwich Add more beans to your soups, stews and chili Load omelets with veggies and low-fat cheese Lastly, it's important to enjoy food and make eating a positive part of your day.
