When we think of weight loss, we often believe that cutting out foods and restricting calories is the best way to see results. However, focusing on what to “add” rather than constantly “subtracting” can be a refreshing and effective approach. While it’s smart to steer clear of unhealthy snacks and fast food, adopting the mindset of adding nutrient-dense foods can be a strategic approach to sustainable weight loss.
The “add, don’t subtract” method has been gaining popularity on TikTok as well, with several health experts sharing their tips and tricks on how to add instead of restrict.
Add, Don’t Subtract Rule for Weight Loss
“When resources become reduced for too long, metabolism and thyroid function are downregulated in an effort to conserve energy,” warns Leann Poston, M.D., M.B.A., M.Ed. “The body will start adapting to the number of calories it’s receiving; therefore, it will slow down and hinder weight loss if done too severely or for too long.”
Maintaining a quick metabolism is essential for seeing weight loss results, as it dictates how effectively your body can burn through food as fuel. When your metabolism slows down, you’re more likely to store food as fat instead, burning fewer calories and consequently putting on weight. “Most people notice they lose up to 5% of their body weight using calorie restriction, and then they hit a plateau,” explains Poston.
“A better approach is to look at what you are eating and aim for a well-balanced diet that incorporates fruits and vegetables, lean proteins, and healthy sources of fat,” she concludes. This is where addition plays a key role!
@nutritionbykylie What I ate for breakfast and why Instead of posting what I ate in a day, I feel like it would be more helpful to explain what I ate for a certain meal and why Though I may make high protein waffles, I sometimes crave classic frozen waffles that reminds me of my favorite Sunday morning breakfast during my childhood. Though they’re typically thought of as an unhealthy food due to its carbohydrate and added sugar content, they can be an affordable base to a more balanced, sweet meal! Waffle spread: – 1/3 cup Greek yogurt (you can add more if you want more protein) – 1 tbsp peanut butter – 1/2 tsp honey – Cinnamon #dietitian #wieiad #nutrition original sound – Kylie Sakaida MS, RD
Dietitians Explain How To Practice The ‘Add, Don’t Subtract’ Rule
One smart way to keep on eating your favorite guilty pleasures is to make it healthy!
Registered dietitian Kylie Sakaida loves her waffles, but instead of topping them with syrup or butter, she decided to add Greek yogurt, peanut butter, honey, and bananas. This allows her to eat the breakfast item she was craving while also getting protein, fiber, and healthy fats!
“Always remember to focus on what to add to, not what to subtract from, your meal,” she said.
@nutritionbabe I had to learn that veggies taste so much better when u r hungry and desserts taste so much better when u can take time to enjoy them #weightlosscheck #mindsetmotivation #wellness #treatnotcheat #everythinginmoderation #delaydontdeny #adddontrestrict #nutrition #fitnesstips #weightlossmindset #healthyliving original sound – NutritionBabe
One other tactic to satisfy your unhealthy cravings is to eat something healthy before you reach for a bag of chips or cookies. Ilana Muhlstein, RD, says she will eat something nutritious first and then reach for her favorite pastries. This will allow her to not overconsume on the pastries but will still satisfy her sweet tooth without feeling restricted.
“It’s all about adding, not subtracting,” she adds.
