Published Sep 13, 2017

Why food deprivation is an ineffective cycle (and what to do instead)

Dramatically cutting calories isn't the healthiest way to see real results. Weight Watchers can help you get back on track with their Beyond the Scale program.

Why food deprivation is an ineffective cycle (and what to do instead)

Dramatically cutting calories isn't the healthiest way to see real results. Weight Watchers can help you get back on track with their Beyond the Scale program.

Published Sep 13, 2017

In Partnership With

WeightWatchers

Written by

Well+Good Editors

Published Sep 13, 2017

In Partnership With

WeightWatchers

Written by

Well+Good Editors

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

So maybe you relaxed a little too much over your 99 days of summer (hey, we’re all human). Luckily, fall is all about resetting, transitioning out of summer fun mode, and settling into a feel-good routine with your healthy habits.

But with so much info out there, what’s the best approach to getting back on track? Wouldn’t it just be quicker to eliminate all “bad” foods and cut way down on calories? Not so fast.

Before you do something drastic in the quest for ASAP results, holistic health counselor Cassandra Bodzak has some advice—and a word of warning.

“I would caution people who turn to food deprivation as a means of seeing quick results that it’s not sustainable, it can trigger compulsive eating, lack of energy and focus, and generally affect your overall happiness if you are in a constant state of hunger,” Bodzak says.

“I would caution people who turn to food deprivation as a means of seeing quick results that it’s not sustainable.”

On top of those drawbacks, Bodzak notes that drastically changing your serving sizes can trigger a negative cycle that’s seriously tough to break out of. “I find very often that dramatically restricting calories can lead to a vicious cycle of binging or overeating and then restricting again,” Bodzak says. “It becomes a dangerous yo-yo that not only will make you miserable but can be really detrimental to your health.”

As the title of her book—Eat With Intention—suggests, Bodzak supports a more holistic “everything in moderation” approach to food, similar to the approach of Weight Watchers.

In case you haven’t heard of Weight Watchers’ Beyond the Scale program, let us fill you in: The plan is designed to let you enjoy your favorite foods (yes, even chocolate) while also providing intel on how to boost the benefits of a healthy lifestyle. It gives you all the tools to eat better, move more, and cultivate a positive mindset so you can tap into perks like increasing energy, feeling more confident, and losing weight (if that’s one of your goals).

After all, celebrating non-scale victories is a foolproof way to feel good in your own skin. And to help get you started, Bodzak has some simple tips for a healthy fall makeover.

Scroll down for five ways to reboot your health—without going on a calorie crash course.

Listen to your body

First and foremost, Bodzak says, you have to tune inwards. Just because a certain way of eating is popular on Instagram, doesn’t mean it’s going to be popular with your body—so pay attention to which foods make you feel like starting a spontaneous dance party (AKA strong and energized), and which ones leave you in a 3 p.m. food coma (ahem, bloated and lethargic).

“My food philosophy is ‘above all, listen to your body,’” Bodzak says. “I don’t believe in one-size-fits-all nutrition. I think we all have a special combination of dietary needs depending on where we live, the season of our life, food sensitivities, and lifestyle factors.”

Weight Watchers allows that flexibility by letting you be in charge of your food choices, and giving you the tools to make those choices good ones. With that freedom, you can employ Bodzak’s “food detective” method and take time to investigate which foods work best for you.

Have a plan

Whether it’s a Sunday of solo meal prep while you listen to podcasts or a guided program like Weight Watchers, Bodzak believes in the effectiveness of following a meal plan because it gives you a personal roadmap for navigating your relationship with food.

“I think having a healthy eating program is tremendously helpful in releasing emotional patterns and auto-pilot behaviors around food,” Bodzak says. “When we have a plan to follow, we can stop obsessing or analyzing food, have healthy meals planned in advance and rig ourselves for success on every level.”

Weight Watchers’ Smart Points food plan assigns points to different foods based on calories, protein, sugar, and saturated fat content. That makes it simple to figure out your personalized healthy game plan for the day—and know exactly how many happy hour hors d’oeuvres you can munch on while still getting the nutrients you need.

Don’t give food labels

Despite the positives of allowing yourself a night to munch on whatever you want (especially while watching Friends reruns during girls nights), Bodzak isn’t into the concept of the cheat meal.

“I don’t like calling certain meals ‘cheat meals’ because it almost makes them more enticing, like you’re having a naughty, delicious treat,” Bodzak says.

Instead, she advises mindfully enjoying your fave snacks every once in a while so it’s easier to return to your nutritious fare—and you don’t feel like you’re living in a bleak, pizza-free world.

“The main problem with deeming certain foods ‘bad’ and then cutting them out, or restricting calories dramatically, is that it triggers a cycle of binging often and makes it so much more likely that you won’t stick with it,” Bodzak says. “When we deprive ourselves in such a big way, we make our new healthy lifestyle feel more like a punishment.”

Recruit an accountability squad

How many times have you texted a message like this to your BFF?: “I totally would have slept through that 6 a.m. HIIT class if I didn’t know you’d be there.”

Following through on your intentions to live a healthier life (instead of hitting snooze) is easier when you have support, which is why Bodzak stresses the importance of finding an accountability partner (or two) to help you stick to your game plan.

“When you’re making changes around your daily habits (which is always the case when you’re looking to improve your wellbeing) it can be incredibly helpful to have a running buddy, support group, or coach,” Bodzak says. “It’s not easy to make big shifts, and having that support can make all the difference when it comes to sustaining it long term.”

With Weight Watchers, you have access to a whole squad of likeminded people who will be cheering you on via the Connect platform in the app. The community-focused social network is a safe space to ask questions, search for inspo, find bad day encouragement, and of course, share food photos (think: Instagram specifically for people who share your healthy-living aspirations). Talk about #squadgoals.

Be patient

If you eat a salad for dinner and don’t wake up bursting with energy the next morning, don’t be discouraged. Cultivating good-for-you patterns isn’t instantaneous—and it will take a while before you become obsessed with that new vinaigrette recipe.

“Everyone will see results in a different time line depending on the amount of weight they need to lose, how differently they were eating before, and various other lifestyle factors that contribute,” Bodzak says. “I always tell people to try everything for at least a month. By then you should notice at a minimum an increase in energy and vitality.”

More energy and vitality? That’s serious #fallgoals.

In partnership with Weight Watchers

Top photo: Stocksy/Kate Daigneault

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Food Nutrition

Published Feb 21, 2025

PSA: Walmart’s Stock of Protein-Rich Snacks Is Major—Here Are an RD’s Favorites

Published Feb 21, 2025

Written by

Helen Sidebotham

Photo: Stocksy/valbar STUDIO Barcelona

Published Feb 21, 2025

Written by

Helen Sidebotham

Tinned fish! Cottage cheese! Colostrum smoothies! Eating protein is very *in* right now (just peep its nine billion views on TikTok)—but unlike the original Paleo eaters, most of our hunting and gathering is taking place in the grocery aisles. The issue: Sifting through the ever-growing array to find high-quality, healthful options requires some skill (and some patience).

That’s why we tapped registered dietitian Amy Shapiro, MS, RD, CDN for a little navigational help. For starters, here’s a quick refresher on the super nutrient that’s taken center stage: “Protein plays a vital role in overall health, including hormone and immune function, making it a crucial part of any balanced diet,” Shapiro says. “Short-term benefits include improved satiety, blood-sugar control, mental clarity, and muscle recovery after exercise. Long-term, a protein-rich diet can support muscle retention [and] bone health, boost immunity, support hair and skin integrity, and [support] weight management by helping preserve lean body mass.”

According to Shapiro, it’s the more recent focus on fitness, weight management, and muscle maintenance that has given protein its current spotlight. “Many people are looking for ways to feel fuller for longer, maintain lean muscle, balance blood sugar, increase metabolism, and fuel active lifestyles—making protein-rich foods a top priority," she says.

Okay, now back to the grocery aisles: Not all protein products are created equally, Shapiro warns, so she recommends scanning ingredient labels for artificial additives and unnecessary fillers. Her general rule of thumb? “Look for products with five to 10 grams of protein per serving [and] ideally more protein than sugar.” (Minimal added sugar is best, she says.) “[Opt for] high-quality protein sources like whey, casein, plant-based proteins, or collagen.”

Getting hungry yet? You can find tons of top-notch, budget-friendly protein products at Walmart, and Shapiro has rounded up her favorites to make your next grocery haul a bit less stressful. Check them out, fill your cart, and get snacking.

RD-Approved High-Protein Snacks from Walmart

Quest Tortilla-Style Protein Chips — $3

Chips-and-salsa connoisseurs, rejoice: These crunchy bites deliver all the same zesty flavor with way more protein (like, 20 grams worth) and fewer carbs (only three grams) than your average bag. “Perfect for a high-protein, low-carb diet,” Shapiro says.

The Good Bean Sea Salt Crunchy Chickpeas — $10

For another salty, on-the-go option, Shapiro recommends crunchy chickpeas. She loves that these are plant-based, contain minimal processed ingredients, and come with a solid serving of fiber alongside their six grams of protein.

The Only Bean Crunchy Roasted Edamame Beans (3-Pack) — $12

“This is a plant-based complete protein with minimal ingredients and no added color,” Shapiro says. “It’s savory and crunchy—a whole food option.” Enjoy the sea salt, sriracha, or buffalo flavors by the handful, or sprinkle them on a salad for a little extra spice.

Built Bar Puff Protein and Collagen Bar (4-Pack) — $9

This soft, brownie-batter-flavored bar is made with collagen, which Shapiro says can help with joint and skin health, plus 17 grams of protein. “I like that this is sweetened with sugar, but not too much, and the protein outweighs the sugar.” Close your eyes as you take a bite—it’s just like licking the spatula.

RXBAR Nut Butter and Oat Gluten-Free Chewy Bars (5-Pack) — $9

For an energy boost, Shapiro recommends these honey-cinnamon-PB (the ultimate triple threat?) bars. “Although there is more sugar than protein here, it still has 10 grams of protein, is made with whole food ingredients like nuts and oats, has no artificial colors or sweeteners, and contains four grams of fiber.”

P3 Chocolate Nut Clusters, Turkey, and Cheddar Cheese Protein Snack Pack — $2

While Shapiro’s all for high-quality protein bars and chips (when they’re made with the right ingredients, of course), she seeks out whole-food ingredients over processed ones whenever she can. This low-sugar, high-protein snack fits the bill with a satisfying blend of crunchy, savory, and sweet.

Chobani 15G Protein Greek Yogurt Drink — $2

Prefer to sip your nutrients? This yogurt drink, which is made with probiotics and packed with protein to help with gut and muscle health, checks Shapiro's boxes. (Psst: You can find it in flavors like mango, peach, and strawberry banana if tropical punch isn't your thing.)

Owyn Protein Shake (4-Pack) — $7

Shapiro calls this “a convenient shake with a great protein-to-calorie ratio, perfect for meal replacement or post-workout recovery and easy to consume on the go.” Try it in dark chocolate, chocolate, or vanilla.

Wilde Buffalo-Style Protein Chips — $6

These chips are made with whole-food sources like chicken breasts (yes, seriously), egg whites, and bone broth—plus no artificial colors or added sugars—for 10 grams of high-quality protein, Shapiro says.

Jack Links Teriyaki Beef Jerky — $4

Real talk: Jerky can be polarizing—but Shapiro says it’s a great way to get your protein fill (this one packs 11 grams per serving) with limited ingredients and more protein than added sugar. Trust her and try it.

Mighty Sparks Chicken Snack Sticks — $6

“These are high-protein, low-calorie snacks with no added nitrates that provide clean protein without any fillers,” Shapiro says. “Even have two to meet your needs!” The sweet-and-spicy sticks are easy to eat anywhere—so stash a few in your bag and bring protein wherever you go.

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Food Nutrition

Published Feb 21, 2025

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

Published Feb 21, 2025

Written by

Emily Ziemski

Photo: Getty

Published Feb 21, 2025

Written by

Emily Ziemski

TikTok is full of microtrends, especially when it comes to food. Eating a whole cucumber, making protein Diet Coke; remember the baked feta pasta? The list is endless and frankly, can be a bit silly. The latest: Creators shoving a whole handful of spinach into their mouths, citing a “max nutritional benefit boost” by doing so.

Searching for videos about eating a handful of spinach yields hundreds of people looking vaguely uncomfortable while trying to chew and swallow, well, a whole handful of raw, unseasoned spinach. Of course, I have questions. Is this the cinnamon challenge but with vegetables? Do you hate joy? And, the most important, is this *actually* the best way to get nutritional benefits from spinach?

What is this trend, exactly?

Cropping up in feeds in early February, the TikTok videos hinge on two key factors: The spinach has to be raw, and you have to eat it first thing in the morning. One handful seems to do the trick for most, and it appears that nothing else is consumed alongside the spinach. Just a whole bunch of raw spinach. That’s it. That’s the tweet.

Surely, it would be easier to incorporate it into the smoothie you’re already planning to have, or the omelet you just made, but here we are.

Why are people doing this?

According to these videos, besides kicking off your day with multiple vitamins, iron, and potassium, some claim it can also “curb carb and sugar cravings” while others assert that doing this every morning helps “train your tastebuds for the day.”

For me, this feels like it’s veering into the 90s and early aughts culture of “no pain no gain,” a mindset that had us doing things like scrubbing our faces with apricot shells every night, and only eating cabbage soup for every meal.

Not to say those things aren’t great in moderation (gentle exfoliation is wonderful for the skin, and cabbage is a great, nutritionally dense vegetable), but banking your health on one, singular thing isn’t a great road to success. “I think that spinach is obviously a very nutritious food, but it doesn’t contain the full spectrum of vitamins and minerals that one needs daily,” says Christina Manian, RDN, a sustainable food systems professional. “In terms of claims that doing this first thing in the morning hacks your body’s cravings for the rest of the day, I’m not sure whether that’s true.”

So, what’s the actual science behind this trend?

Realistically, there’s just not a lot of science that backs up these claims of tastebud training and curbed hunger. Research done by the University of Buffalo on bitter foods showed that when feeding bitter foods (like leafy greens) to rats, a protein-based salivary compound that was activated when eating something bitter could be trained to increase over time.

Basically, the press release stated that when that protein was activated, “the bitter tastes like water.” So, the rats could eat more of the bitter foods without minding the taste. It is important to note that studies done in mice and rats don’t translate well to human consequences, as our physiological differences, like hormonal makeup and immune systems, vary too much from these lab mice/rat studies to be able to draw any definite conclusions. In fact, human-based studies show that denying food cravings can actually lead to increased appetites, and even bingeing behaviors.

However, it’s not all bad news. There is a lot of info that shows food sequencing—starting each meal by eating vegetables, then protein, then everything else—*does* indeed help with hunger cues, satiety, and better blood sugar control. “I often enjoy spinach in the morning (usually cooked with tofu or eggs and whole grain toast) but don’t feel called to eat it raw as the very first thing I put into my body,” says Manian.

Should you do this trend?

There’s truly no harm (except maybe a minor choking hazard?) in trying this trend. “Considering how most Americans aren't eating enough veggies, I'll count this as a win,” says Lauren Manaker, RDN, a women’s nutrition expert and consultant. “They are still getting fiber and plant compounds when they eat it by the handful.”

If you’re like me, and seeing a new internet trend makes you feel like the oldest, crankiest person on planet earth, take solace in knowing that dietitians believe adding spinach to any part of your daily meal plan is a total win. “Overall, eating raw spinach is an excellent practice, as is eating cooked spinach,” says Manian. “I think if [people] are doing this any time of the day, that’s fantastic, and if they feel inclined to eat spinach in the morning, then that's also wonderful.”