Crowding Out vs. Cutting Out: A Kinder Way to Shift Your Diet

When people think about changing their diet, the first thing that comes to mind is often restriction: cutting out sugar, bread, dairy, or whatever food is currently in the spotlight. But research shows that deprivation-based approaches tend to backfire, leading to cravings, overeating, and burnout. An alternative approach, known as crowding out, focuses on what to add to your plate rather than what to take away. By emphasizing nourishment first, it becomes easier and more natural for less supportive foods to fall to the side.

The science behind crowding out is rooted in satiety and nutrient density. Foods rich in fiber, water, and micronutrients (such as fruits, vegetables, legumes, and whole grains) help regulate appetite, stabilize blood sugar, and promote feelings of fullness. When these foods are prioritized, highly processed foods naturally take up less space in the diet. In other words, your body gets what it needs, leaving less room (and desire) for foods that don’t serve you as well.

Psychologically, this method is also more sustainable. Studies in behavioral science show that people are more likely to maintain lifestyle changes when they feel flexible and empowered, rather than restricted. “Adding in” feels abundant, while “cutting out” often triggers a sense of loss. That shift in mindset can make all the difference between a short-lived diet and a long-term lifestyle.

A practical example: instead of cutting out your afternoon cookie, start by adding a handful of berries or a small smoothie alongside it. Over time, your taste buds adjust, and the natural sweetness of fruit may begin to feel more satisfying. Similarly, adding a large salad before dinner often leads to smaller portions of heavier foods without forcing the issue. These small shifts accumulate into significant change.

Ultimately, the philosophy of crowding out is about kindness both to your body and to your mind. It honors the fact that lasting change comes not from willpower alone, but from nourishment, balance, and enjoyment. By focusing on abundance rather than restriction, you create a more sustainable, supportive relationship with food one that is rooted in health and joy.