Moderation vs. Restriction: Which is Best?

When it comes to weight loss, there are two different modes of thought: moderation vs. restriction. 

It can be difficult trying to figure out which way to go. 

Let’s look at both options. 

What does moderation look like? 

Moderation sounds something like, “Eat the things you love, just eat smaller portions or less often.” 

Or moderation could be allowing a cheat day or a cheat meal sometimes. 

With moderation, no foods are off limits, unless you decide they are. 

There’s a freedom in moderation. But sometimes that freedom can lead to overeating. 

Pros of Moderation

• You get to eat the foods you love and still lose weight:  If you can’t consider giving up your favourite foods, moderation probably sounds better than restriction. 

• More flexibility: When no foods are off limits, it makes family mealtimes and social events easier to navigate. 

• You don’t feel as deprived as when you restrict: Giving up foods you enjoy can make you feel like you’re always missing out, and can even lead to depression.

• Can help quieten food noise and cravings: Anytime we tell ourselves no about something, it seems like that’s the very thing we want the most. 

• Might be more sustainable long term: Moderating food seems more doable in the long run than totally restricting. 

• Less chance of nutrient deficiencies: You always run the risk of nutrient deficiencies when you start cutting out whole food groups. 

Cons of Moderation 

• Weight loss might be slower: You’ll probably be eating more carbohydrates when you choose to moderate, so weight might come off a little slower.

• Some foods can trigger overeating: If you have certain foods that are triggers for you, moderation might not work. 

• Potentially spiking insulin and blood sugar: Smaller portions of unhealthy food doesn’t make it healthy. And eating around the clock is still not good for you.

Restriction

Restriction is exactly what it sounds like. 

Instead of moderating different food groups, you cut them out, or severely limit them. 

Usually it’s carbohydrates that are being restricted. Think Carnivore diet, or the Keto diet.  

Or for some people, restriction might simply mean something like no more desserts, because you tend to overindulge. 

Pros of restriction 

• Weight loss: For example, when people cut out carbohydrates, they usually drop some weight pretty fast.

• Less food noise and cravings: For some people, restriction is the only thing that quietens the food noise. It can be easier to just say no than to try and moderate. 

• Not much planning: You won’t have to track as much when you restrict. You simply eat the foods you allow and you know that you are on track. 

Cons of restriction

•  Not easy: It can be hard initially when you totally give up the foods you usually eat. 

• Can be depressing: Accepting the fact that you can never again eat certain foods can make you sad or cause other emotional issues. 

• Binge eating: For some people, restriction can trigger binge eating episodes. 

Important: If you’ve been diagnosed with an eating disorder, please speak to your doctor before you restrict foods. 

• Not much variety: Less food choices can make your diet seem boring. 

• Nutrient deficiencies: Again, when you start cutting out food groups there’s always the risk of developing nutrient deficiencies. 

• Might not be sustainable: Can you restrict forever? Maybe. Some people certainly do. But it’s not realistic for everyone. 

So how to decide which way is best?

We don’t believe that one way is always the best way.

Everyone is different and everyone responds to food differently. 

The best way is the way that works for you.

Here are some things to consider:

How does moderating food make you feel? Do you feel strong?

Or does having even a little bit of your favourite foods send you spiralling? 

Are you truly able to eat in moderation? 

Or, on the other hand, what about restriction? 

Do you end up feeling deprived when you restrict foods that you love?

Does restriction trigger you to binge?

Or does restriction make you feel more in control? 

Also, you should consider your metabolic health, as well. 

If you have metabolic disease such as Type 2 diabetes or high blood pressure, restriction might be a smarter choice. 

And you can always change your approach. 

Maybe you restrict for a while, and then later you can move into moderation. 

Or mix things up. Restrict most of the time, but moderate during holidays, for example. 

Do what works for you

No one knows you like you know yourself. 

Moderation vs. Restriction - You know if you can truly moderate, or if you can live with restriction. 

The main thing is that you make an effort every day to get closer to your weight loss goals. 

Good luck!