Hey there. When most people start a new eating plan, their first instinct is to cut back. They immediately focus on eating less, removing certain foods, and restricting their intake in hopes of losing weight. While calorie deficit is necessary for weight loss, the approach I recommend is the reverse: addition before subtraction.
Why Start With Addition?
Rather than jumping straight into restriction, focus on adding nutrient-dense foods first. This means increasing your intake of fruits, vegetables, lean proteins, and water before making any cuts to your current diet. Why? Because when you consistently add foods rich in vitamins, minerals, and hydration, your body naturally starts to shift toward more balanced eating habits. Over time, the less nutritious foods tend to phase out on their own.
How It Works
Let’s break it down:
Add More Produce – Aim for an extra serving or two of fruits and vegetables daily. These foods are naturally lower in calories but packed with nutrients, making them a great foundation for your meals.
Drink More Water – Instead of replacing your current drinks, start by adding water alongside what you already consume. Over time, you’ll likely drink fewer sugary beverages simply because you’re hydrating more effectively.
Prioritize Protein – Lean protein sources help with satiety and muscle maintenance. Find options that fit your preferences and make them a staple in your meals.
At first, this approach might mean consuming more total calories. But over the course of weeks and months, your portions of less nutritious foods will naturally decrease because your body will feel more satisfied with what it needs.
Breaking the Restriction Cycle
Most diets fail because they rely on immediate restriction, which isn’t sustainable. Think about past diets you’ve tried—how long did they last before you felt deprived and quit? This method of addition before subtraction ensures that you’re gradually building a foundation you can sustain for life, rather than chasing short-term results.
Give this approach a try for at least two months. That timeframe will allow you to truly adapt and shift your mindset about food. Focus on what you can add instead of what you have to remove, and you’ll find that healthy eating becomes much easier to maintain.
If you're looking for a community that supports this sustainable approach, I invite you to join The YLF Experience. This program is designed to help you build a long-term, preference-based eating plan that you’ll actually enjoy.