A recent video by fitness influencer Kols, known on Instagram as the Realistic Fitness Coach, is gaining attention for promoting a flexible approach to weight loss. Kols, who regularly shares fitness advice, claims in her video that “YOU DON’T HAVE TO STOP EATING YOUR FAVORITE FOODS TO SEE RESULTS.” In the clip, she argues that restrictive diets are counterproductive, asserting that people who deprive themselves of foods they love are less likely to succeed on their weight loss journeys.
“You won’t be successful if you keep telling yourself that you can’t eat foods you love,” Kols states. She goes on to challenge popular diet trends, saying, “If you’re a regular person just trying to lose weight, then diets like keto, carnivore, or veganism aren’t the solution for you. Why? Because these diets often restrict the foods you enjoy.” As an example, she describes how her love for old-fashioned donuts conflicted with her attempt at the carnivore diet, ultimately leading to frustration and binge eating.
Instead, Kols advocates for a calorie deficit approach, where she was able to lose 65 pounds while still enjoying a donut every Saturday. “You don’t need to cut out foods you love to be successful,” she explains. According to Kols, weight loss is achievable through moderate calorie restriction without sacrificing favorite treats.
Understanding Calorie Deficit for Weight Loss
A calorie deficit occurs when a person consumes fewer calories than their body requires to maintain its current weight. This deficit can be achieved by reducing food intake or increasing physical activity. For example, if someone needs 2,000 calories daily but consumes only 1,800, they create a 200-calorie deficit. Over time, this deficit can lead to weight loss as the body uses stored fat for energy.
Experts emphasize that a sustainable calorie deficit should be moderate to ensure adequate nutrient intake. Going to extremes with calorie restriction can harm metabolism and overall health. For effective weight loss, it’s important to track nutrient intake and focus on nutrient-dense foods rather than simply counting calories.
Research on Flexible Dieting and Its Psychological Impact
Studies support Kols’ view on flexible dieting over strict food restriction. Research has shown that rigid diets often lead to frustration and binge eating. For example, a 1991 study in the International Journal of Eating Disorders found that strict dietary control can lead to eventual disinhibition, where individuals break their diets due to the frustration of self-imposed restrictions. Similarly, a 2001 study published in the Journal of Abnormal Psychology observed that restrictive diets contribute to negative emotions, making it harder for people to stick to their plans over time.
Research from 2002 in the journal Appetite further suggests that flexible dieting, which allows occasional treats, can prevent binge eating and improve diet sustainability. According to studies in Obesity Reviews, flexible diets that incorporate favorite foods promote better weight management and psychological well-being by reducing the sense of deprivation that can lead to diet failure.
A 2014 review in the Journal of Obesity highlighted the negative psychological effects of rigid diets, including the frustration that can cause “yo-yo” dieting. This review suggested that balanced dietary approaches are more effective in the long term. Additionally, a 2015 study in Health Psychology found that self-compassion, which includes allowing oneself occasional indulgences, improved adherence to healthy eating plans by reducing guilt and frustration.
The Balance Between Energy Intake and Expenditure
While weight loss relies on maintaining a calorie deficit, balancing energy intake and expenditure is essential for sustained results. Research in The American Journal of Clinical Nutrition suggests that restrictive diets can lead to stress and emotional eating, which often results in a “rebound” effect where individuals abandon dieting and return to old habits to satisfy emotional needs.
Overall, Kols and the studies she echoes advocate for a realistic, balanced approach to dieting, one that includes room for indulgence while maintaining a moderate calorie deficit. By avoiding extremes and allowing for occasional treats, individuals may find it easier to stick to their weight loss goals, improving their chances of long-term success.
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