How to Eat Desserts Without Gaining Weight: Nutritionists' Advice
Nutritionists explain that people watching their weight do not have to give up sweets if they eat them in moderation and follow a few rules. They also dispel two common myths about when to eat dessert.
People who keep an eye on their weight do not necessarily have to remove sweets from their menu. Nutritionists cited by the Russian website “DoctorPiter” say a slim figure can be maintained while still enjoying desserts, but it helps to know which recommendations hold up and which are myths.
Rule one: proportions
The advice is to follow an “80/20” principle: 80% of the diet consists of healthy food and 20% of favourite desserts. Weight gain is driven by a lasting calorie surplus, so sweets should fit into the usual diet rather than be added on top of it. Protein and fibre can slow the absorption of sugar, so it is better to have dessert together with a nutrient-rich meal.
Two common myths
The first myth is that dessert must only be eaten right after a main meal, not on an empty stomach, because otherwise insulin levels spike and hunger returns quickly. There is no evidence that this prevents weight gain. A rise in insulin after eating is a normal physiological response.
The second myth is that sweets are best eaten in the first half of the day, before 2 p.m., when metabolism is most active. There is no scientifically proven time limit. Circadian rhythms do affect metabolism, but that does not mean sweets after 2 p.m. will necessarily lead to weight gain. What matters more is long-term energy balance, a healthy diet and good eating habits.
Rule two: slowly and in small portions
It is recommended to eat dessert slowly, savouring each bite, so the brain registers the feeling of fullness sooner. The optimal portion is 150–200 kcal, for example two pieces of dark chocolate or one small muffin.
Nutritionists also remind that sugary fizzy drinks and tea with sugar contain a great many calories. Cutting them out frees up room in the diet for a proper dessert.
