Focus on Balanced Eating: Insights from Nutritionist Miranda Galati

People often cut out their favorite foods when trying to lose weight. Fast food, desserts, and similar indulgences are frequently seen as barriers to success. Social media and wellness culture often highlight restrictive diets. However, Miranda Galati, a registered dietitian from Ontario, Canada, suggests a different approach. Her experience leads her to believe that eliminating the foods you love might hinder sustaining weight loss over time.

Galati’s personal journey with restrictive diets shaped her nutritional philosophy. Early in her twenties, she lost a substantial amount of weight through the Weight Watchers program. Despite this, she developed digestive troubles and an unhealthy relationship with food. Moving away from restrictive diets allowed her to rebuild a healthier balance, improving her digestion and enjoyment of eating. This experience taught her that a healthy relationship with food supports both mental and long-term physical health.

Why Restrictive Diets Can Backfire

Research indicates that restrictive eating approaches may have mental health side effects. A 2025 study published in BMJ Nutrition, Prevention & Health found that adults on calorie-restrictive diets reported higher depressive symptoms compared to those not on specific diets. Another study in Current Obesity Reports from July 2021 revealed that both restrictive and non-restrictive approaches might positively influence eating behaviors. Still, the neurological impact of non-restrictive interventions needs further investigation.

Galati believes many are trapped in a cycle driven by diet culture. She describes “toxic, extreme diets” that push people to eat too little and over-exercise for rapid results. This often leads to short-term weight loss. However, clients frequently return to old habits due to the unsustainable lifestyle. This can cause confusion and shame, making people feel guilty for enjoying sweets or craving foods like bagels. Such mindsets can harm both mental and physical health.

While opposing restrictive diet culture, Galati emphasizes she does not oppose dieting or weight loss. She explained, “A diet describes our eating patterns.” Instead of cutting out favorite foods or excessive gym sessions, she advocates sustainable habits. These include nourishing meals, regular activity, quality sleep, and stress management. “It’s fine to work on your health,” she mentions, stressing that it shouldn’t come at the cost of enjoying food and life.

The Importance of Satisfaction

One of Galati’s major concerns about weight-loss plans is overlooking enjoyment. She stressed, “Satiety and satisfaction are often ignored in diets, yet they are probably most important.” Instead of forcing yourself to eat disliked foods, she suggests making healthy meals enjoyable while improving nutritional quality. She advises adding proteins, fibers, and micronutrients to beloved foods.

Balancing satisfaction with nutrition helps people feel more content after meals, reducing temptations. Galati reminds clients that “slow change is sustainable change.” She explains: “Finding your balance can help you maintain a healthy diet you can stick with forever.”

Strategies for Weight Loss with Favorite Foods

Galati notes weight loss needs a sustained calorie deficit, but calories are just one factor. “You could theoretically eat what you want and lose weight if you’re in a calorie deficit, but that’s not ideal,” she clarified. “Maintain your loved foods in your diet even when pursuing weight loss.”

Her favorite strategy is pairing nutrient-poor foods with nutrient-dense options. For example, have cookies with Greek yogurt and berries or white pasta with vegetables and lean protein. Combining higher carbohydrate and fat-rich foods with protein and fiber can improve nutrition and help maintain energy and satisfaction.

Removing the “forbidden” label from favorite foods might lessen cravings. Galati observes, “Humans often desire foods labeled as forbidden. Eating a little chocolate daily might reduce its allure.” She emphasizes creating the healthiest lifestyle possible while enjoying life. The body weight that matches this lifestyle is likely the healthiest.

For Galati, effective weight management isn’t about perfection. It’s about balancing nourishment and enjoyment throughout life.