New research from the University of Illinois Urbana-Champaign suggests that including small portions of dessert in diet plans may help people lose weight and manage cravings more effectively.
In a 12-month study, participants who incorporated their favorite foods into balanced meals lost more weight and reported fewer cravings. These effects remained stable during a second year of weight maintenance.
The study was led by nutrition professor Manabu T. Nakamura and then-graduate student Nouf W. Alfouzan. It was part of a larger effort to expand access to a weight-loss program through an online platform called EMPOWER.
“Cravings are a major obstacle for many people trying to lose weight,” said Nakamura. “Allowing small portions of desired foods helps people stick to their diet and avoid rebound weight gain.”
Participants were adults with obesity and related health issues. They received 22 online lessons and used a tool to track calories, protein, and fiber. Regular surveys assessed cravings for sweets, fast food, and starchy items.
Those who lost over 5% of their weight saw a consistent decline in both the frequency and intensity of cravings. Researchers found that cravings dropped with fat loss, not just calorie restriction—challenging the idea that “hungry fat cells” trigger overeating.
More than half of the participants used the inclusion strategy regularly. These individuals lost more weight and had lower cravings, especially for sweets and fatty foods.
“Consistency is key,” Nakamura said. “You don’t need extreme willpower—just a steady eating routine and room for small indulgences.”
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