The Real Truth About “Problem” Foods

How to Manage Cravings Without Deprivation

Photo by Stéphan Valentin on Unsplash

What if the secret to losing weight wasn’t about eliminating your favorite foods, but learning how to enjoy them in a way that supports your health goals? The latest research suggests that resisting cravings isn’t about saying “no” forever—it’s about finding balance.

---

In a study conducted at Penn State University, researchers asked 186 women—who they classified as having “overweight” or “obesity”—to rank the foods they found most irresistible and difficult to stop eating.

The top five “problem” foods reported were:

1. Ice cream

2. Chips

3. Chocolate

4. Cookies

5. Pizza

It’s no surprise these made the list. These are foods that light up our brain’s reward center, making us crave more and more.

But instead of prescribing a rigid diet that banned these indulgences, the scientists took a different approach: They monitored the participants through a 12-month weight loss program, observing their strategies for managing these cravings.

The outcome was fascinating.

The total avoidance of problematic foods—what you often see with extreme diets and quick-fix weight loss plans—was not an effective strategy.

The research revealed that people who tried to eliminate these foods entirely didn’t lose significantly more weight than those who allowed themselves controlled portions. In fact, the opposite was true.

What Worked Best: Portion Management

The participants who were most successful in their weight loss journeys didn’t cut out ice cream or pizza; they learned how to enjoy these foods in moderation.

Those who practiced portion control around problem foods lost, on average, nearly double the weight compared to those who relied on avoidance alone (15.8 pounds versus 8.3 pounds).

That’s a huge difference, and it speaks volumes about how our psychology around food impacts our success.

---

Why Avoidance Backfires

When we tell ourselves a food is “forbidden,” it often becomes more desirable. Think about the last time you swore off sweets—suddenly, that chocolate bar you rarely thought about became all you could think of.

This is known as the "forbidden fruit effect," and understanding it can transform the way we approach cravings. This is known as the "forbidden fruit effect."

What starts as good intentions can spiral into a binge-restrict cycle: You avoid the food for days or weeks, but eventually, a moment of stress or weakness leads to overindulgence, followed by guilt, and the cycle repeats.

Instead of empowering people, this all-or-nothing mindset creates a sense of deprivation that’s hard to sustain long-term.

Actionable Strategies

The Power of Permission and Boundaries

So, what does it look like to manage problem foods without falling into that cycle? It starts with two key elements: permission and boundaries.

1. Give Yourself Permission to Enjoy: Knowing that you can have ice cream, chips, or pizza when you really want it takes away its power over you.

   Instead of eating an entire pint of ice cream in secret because “tomorrow the diet starts,” you have a small portion, guilt-free, and move on.

2. Set Intentional Boundaries: This isn’t the same as restriction. It’s about creating structure without punishment.

   Boundaries might mean deciding to have pizza once a week instead of three times, or plating a serving of chips instead of eating straight from the bag.

3. Identify Your Triggers: What situations or emotions make you reach for these foods? Common triggers often include stress, boredom, loneliness, or even celebrations.

   By recognizing these patterns, you can start to create intentional alternatives—like a walk, a call with a friend, or a quick mindfulness exercise—to address the underlying need instead of reaching for food out of habit. Awareness is the first step toward creating intentional habits.

4. Pre-portion Treats: Instead of relying on willpower in the moment, portion out snacks in advance. A small bowl of chocolate feels indulgent, while eating from a large bag makes it harder to stop.

5. Eat Without Distraction: When you do enjoy a problem food, eat it mindfully—away from screens, slowly, and with intention. This helps you feel satisfied with less.

6. Plan Indulgences: Knowing you have pizza night every Friday or a dessert on Sunday removes the urgency to eat these foods impulsively. You’re not missing out; you’re just pacing yourself.

7. Check In With Yourself: Before reaching for a problem food, ask: “Am I truly hungry, or is this about something else?”

   If it’s hunger, eat. If it’s not, maybe there’s another way to soothe yourself.

To be clear, some foods may genuinely feel out of control. If that’s the case, setting boundaries isn’t a failure—it’s self-care.

You might choose not to keep cookies in the house because you know you’ll eat the whole sleeve. That doesn’t mean you’ll never have cookies again; it means you’ll have them intentionally, in a way that feels safe and satisfying.

As a certified Precision Nutrition health coach, I can help you identify these boundaries and develop strategies that support your goals while honoring your relationship with food. Together, we’ll create a plan that feels sustainable and empowering.

---

Takeaway

The takeaway from this research is powerful: you don’t have to banish problem foods to lose weight. In fact, learning how to include them in a balanced, intentional way may help you achieve better and more sustainable results.

When you stop fighting food and start building trust with yourself, you create a relationship with eating that’s empowering, not exhausting.

And that’s the key to lasting change.

What do you think? Do you practice portion management, or do certain foods still feel like a battle? Let’s talk strategies in the comments!

---

Reference: PMID: 32234531 Roe LS, Rolls BJ. Which strategies to manage problem foods were related to weight loss in a randomized clinical trial? Appetite. 2020 Aug 1;151:104687.

---