Stop Yo-Yo Dieting By Ordering the F’n Fries

Have you ever found yourself wondering, "Why can't I lose weight and keep it off?" or struggled with nighttime cravings or weekend overeating? If so, you're not alone. The reality is, most people approach dieting with a mindset that inevitably leads to failure. This article breaks down why rigid diets don’t work and how embracing flexibility, balance, and a sustainable approach to eating is the real key to long-term success.

The Trap of Restriction

The typical diet plan looks something like this:

• Egg whites and oats for breakfast.
• A salad for lunch.
• Chicken and brown rice for dinner.
• Maybe some cucumbers sprinkled with tears for a snack.

Sound familiar? It’s a strict regimen that may work for a few days, but soon enough, it leads to cravings, hunger, and frustration.?

The yo-yo effect kicks in: a few days of ‘perfect’ eating are followed by a few days of indulgence. This kind of restriction isn’t sustainable and eventually leads to binge eating or "screw it" moments where you throw in the towel altogether.

Loosen Up Your Food Beliefs

It’s time to rethink the idea of "good" and "bad" foods. Forget about "clean" versus "junk" food, and instead, think of food in two simple categories: Nutritious Foods and Fun Foods.

Nutritious foods fuel your body, give you energy, and keep you feeling full and healthy. Fun foods are those indulgent treats that make life a little more enjoyable. Both have a place in your diet. In fact, adopting the 80/20 rule—where 80% of your intake is nutritious and 20% is fun—can lead to a much more sustainable relationship with food.

What Does 80/20 Look Like?

Here’s a simple breakdown of how to structure your day:

• Breakfast: Nutritious—A veggie-packed omelet with berries | Fun—Coffee with cream and sugar.
• Lunch: Nutritious—A grilled chicken sandwich with light mayo | Fun—A small side of fries.
• Snack: Nutritious—Greek yogurt with protein powder and berries | Fun—A piece of dark chocolate.
• Dinner: Nutritious—Baked salmon, quinoa, and steamed veggies | Fun—A glass of wine or a small dessert.

By allowing Fun Foods in moderation, you avoid feelings of deprivation, which helps reduce cravings and makes it easier to stick with healthy eating in the long run. It’s not about perfection; it’s about balance.

The Science Behind Flexibility

Consider this: a study found that dieters who enjoyed a dessert for breakfast (think donuts or cookies) lost more weight in the long run than those who followed a stricter, low-carb plan. Initially, both groups lost similar amounts of weight, but over time, the low-carb group regained 25 pounds on average, while the dessert-for-breakfast group continued to lose weight.

Why? Best guess is because the dessert group had better long-term compliance and satisfaction. Restriction often leads to overindulgence, while flexibility creates a more sustainable approach to eating.

Breaking the "Last Supper" Mindset

How many times have you thought, "I’m starting a diet on Monday, so I’d better eat all my favorite foods this weekend!"? This is called the "Last Supper" mindset, and it sets you up for failure. By allowing yourself to enjoy Fun Foods anytime, you eliminate the urgency to overeat. You’re no longer caught in a cycle of restriction and indulgence. There’s trade-offs, of course, but by not banning foods, you desire them less.?

Responding to Setbacks

We all have those moments where we overeat. What matters most is how you respond. Do you:

1. Say, "I over-ate, but I’ll make sure my next meal is on point," or
2. Think, "I’m a failure who can’t control myself, so I might as well binge all weekend long!”

The first mindset allows for flexibility and progress, while the second leads to guilt and further overeating. Remember, it’s not the slip-ups that define your success—it’s how you recover from them.

Handling Cravings and Food "Noise"

Cravings are often more mental than physical. Many people believe they’re "addicted to sugar," but research shows that our brains get a dopamine response from hundreds of things (not just sugar), and we’re not addicted to all of them.

In reality, cravings are often driven by restrictive beliefs and negative self-talk. The more you restrict a certain food, the more your brain fixates on it. If I tell you not to think of a purple elephant, what’s the first image that comes to mind? Got you. That’s why diets that allow for occasional treats are more successful in the long run.

Practical Tips for Eating Out

Eating out can feel tricky when you're trying to lose weight, but with a few strategies, you can enjoy your meals while staying on track:

• Work Backward: If you know you're going out for a big dinner, plan your day around it. Pre-plan your meal choice so you can adjust your other meals accordingly.
• Portion Control: Request a take-out container when your meal arrives, and pack up half for later. This keeps portions in check and prevents overeating.

Avoid the "F*** It" Mode

The biggest mistake many people make is going into "f*** it" mode after one bad meal. The thought process is something like, "Well, I already messed up lunch, so I might as well keep going." This mindset can derail your progress fast. Instead, accept that you overindulged and focus on making your next meal a win.

The Freedom of No “Off-Limit” Foods

One of the most freeing things you can do for your health is to stop labeling foods as "off-limits." When no food is forbidden, you remove the urgency and temptation around it. Tracking your calories can help you realize that yes, a donut can fit into your diet without ruining your progress.?

When to Get a Little Stricter

While flexibility is key, there are some cases where you may need to tighten things up:

• If your whole life has been a cheat day: If you’ve been off track for a while, you may need a period of ‘boring’ to reset your habits and undo some automatic behaviours.
• If you’re pre-diabetic or diabetic: You’ll need to be more cautious with carbs and focus on stabilizing your blood sugar. Individual food choices matter more here.?
• If you’re sedentary: The saying "Earn Your Calories" applies to some degree. If you’re not moving much, be mindful of how much you’re eating, especially if you want to lose weight.
• If your stress and sleep are a mess: Prioritizing sleep, mental health, and stress management is crucial. Without these in check, no diet will stick.

The Bottom Line: Order the F’n Fries!

At the end of the day, it’s all about balance. You can—and should—enjoy your favourite foods in moderation. Have the fries sometimes. Have the glass of wine. But make sure the bulk of your diet fuels your body and supports your goals. You’ll feel and perform better on whole foods.

Remember, the journey to a healthier life isn’t about cutting out entire food groups or punishing yourself. It’s about flexibility, balance, and sustainability. Focus on long-term habits that make you feel good, both physically and mentally, and stop chasing the "perfect" diet.

Mitch Calvert is a Winnipeg-based fitness coach for men and women like his former self. Obese in his 20s, he lost 60 pounds himself and now helps clients find their spark and lose the weight for life. Grab a free flexible nutrition plan by messaging him MEALS on instagram.com/mitchcalvertfitness or go to www.mitchcalvert.com to go through the metabolism jumpstart crash course.