A new study from the University of Illinois Urbana-Champaign suggests that including small portions of dessert and other craved foods in a diet may help people lose weight, maintain it, and reduce cravings over time.
Published in Physiology and Behavior, the study followed 30 obese adults over a 12-month weight-loss program and a year of maintenance. Participants who used an “inclusion strategy”—adding moderate portions of craved foods like sweets or snacks to balanced meals—lost more weight and reported fewer cravings.
“Cravings are a major challenge for many people trying to lose weight,” said Professor Manabu Nakamura, co-author of the study. “This approach helps people stay on track without feeling deprived.”
Cravings were tracked through regular surveys measuring frequency and intensity. Those who lost more than 5% of their body weight experienced significant drops in cravings, particularly for sweets and high-fat foods. The study found that cravings remained low as long as participants kept the weight off.
The program, delivered online, also taught participants how to build healthier meals using a data tool showing foods’ protein, fiber, and calorie values. Daily weigh-ins using Wi-Fi scales helped track progress.
Nakamura emphasized that consistency—rather than strict willpower—was the key to success. “Fluctuating eating patterns can trigger cravings. Being consistent with meals helps manage them.”
Overall, the study offers a realistic strategy for long-term weight loss by allowing flexibility rather than restriction.
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