Can You Eat Dessert Every Day and Still Lose Weight?

Updated by: Caitlin Beale, MS, RDN

If you are on a weight loss journey, you may wonder if you can eat dessert every day and still lose weight.

Dessert is traditionally thought of as “bad” and “unhealthy,” but research suggests that restricting your favorite foods can actually backfire when it comes to weight management. 

You can enjoy sweets while meeting your health goals by practicing mindful eating strategies and including nutrient-dense dessert ingredients.

Continue reading to learn more tips on nutritious, satisfying desserts for weight management. 

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Can You Eat Dessert Every Day and Still Lose Weight?

Though you may have heard otherwise, dessert can fit in the context of a balanced diet for weight management.

Research shows that people with a flexible diet who focus on specific health-promoting goals tend to be more successful in their weight management journey. 

On the other hand, being rigid or “black or white” around eating is associated with difficulty managing weight.

This type of thought process looks like labeling certain foods as “bad” or “off-limits” and other foods as “good.”

While all foods have different nutritional values, these labels can be counterproductive to building sustainable habits.

How we perceive food can impact the success of our weight management goals in the long run.

An interesting study from 2014 found that people who associated eating chocolate cake with guilt had less weight management success over 18 months than those who associated it with celebration. 

Many people find themselves in an “all or nothing” cycle while attempting weight management. Restricting your favorite foods can make you feel deprived.

Then, when you are around certain off-limits foods, like desserts, you may overeat or have difficulty stopping. Feelings of guilt and shame lead you right back to the start of the cycle. 

Restrictive dieting can increase the risk of binge eating, so it’s important to seek help if you regularly feel out of control around dessert foods.

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Why Enjoying Dessert Can Help You Lose Weight

Food offers more value than just calories and nutrients—it’s also a source of pleasure and comfort, which many people find by eating dessert.

Through individualized nutrition counseling you can learn how to enjoy desserts while trying to lose weight. 

You Are Less Likely to Deprive Yourself of Foods You Enjoy Eating

Try telling yourself you can never eat something you enjoy, and suddenly, it can become the food you can’t stop thinking about. 

While it’s true that some foods should make up a more significant portion of your daily intake than others, completely depriving yourself of foods you enjoy can lead to feelings of restriction and ultimately backfire.

Instead, learning how to mindfully enjoy your favorite foods that you’d otherwise consider off-limits can create a sustainable approach to eating that nourishes both your body and satisfies your cravings.

You Are Less Likely to Binge Eat Your Favorite Desserts

Food and meal restriction can lead to unhealthy cycles of binge eating. When denying yourself a food it can become the only thing you think about.

When you finally allow yourself to eat the treat, you may overdo it, believing you’ll never be able to eat it again.

You can shift out of this cycle by working closely with a dietitian.

They will teach you how to practice mindful eating, and you will learn how to satisfy your sweet cravings without binging.

By learning that no foods are “off limits”, you’ll realize there’s no need to overeat because you can always have a piece of your favorite treat. 

Benefits of Healthy Dessert Options

At times, you may fall into the habit of eating less nutritious desserts every day.

The goal is not to make these off-limits but to find variety in your dessert choices.

To do this, try including foods that are nutrient-dense but still satisfying into your weekly menu.  

Foods that are minimally processed, naturally sweet, and contain protein can help with satiety and cravings while giving you stable energy and blood sugar levels.

In addition, whole-grain foods and fiber-rich foods can also be beneficial. 

Examples include:

• Greek yogurt with fruits and nuts. 
• A slice of whole grain toast with almond butter and fresh fruit. 
• Baked fruits with rolled oats, spices, and nuts. 
• Fruit salad with seeds, nuts, and hemp hearts. 

Including a variety of nutritious desserts in your eating plan and allowing yourself to enjoy them without guilt will help you stick with your goals and make sustainable changes. 

Types of Healthy Desserts for Weight Loss

Look for dessert options that include whole foods like nuts, fruit, popcorn, and Greek yogurt.

These ingredients provide protein, fiber, and essential vitamins and minerals.

They also tend to be lower in calories, added sugars, and saturated fat. 

Frozen Yogurt

If you tend to crave frozen desserts, you may enjoy frozen yogurt.

Depending on the brand, frozen yogurt can have half the calories of regular ice cream and less saturated fat. 

Another option is “frozen yogurt bark,” made by spreading low-sugar Greek yogurt on a lined baking sheet, topping it with fruit or chocolate chips, and freezing.

Once frozen, you can break it into pieces to enjoy a high-protein frozen dessert. 

Chocolate Covered Nuts

Consider chocolate-covered almonds or a trail mix with dark chocolate as a satisfying dessert option.

For another nutrient-dense combination, you can also try energy balls made from peanut butter, oats, honey, and chocolate chips. 

Frozen Banana

Try chocolate-covered frozen banana slices or a smoothie with banana, peanut butter, and cocoa powder.

You can also experiment with “nice cream” recipes, an ice cream dessert typically made from frozen bananas. 

Popcorn

Popcorn is a great whole-grain dessert option, rich in fiber and low in calories. One study found that people who ate popcorn instead of potato chips for a snack felt more satisfied and less hungry later on.

Pair popcorn with dark chocolate chips or a low-sugar kettle corn product. 

Tips for Eating Dessert and Losing Weight 

It’s important for your eating plan to feel sustainable.

Below are some ways you can include dessert in your day without sacrificing your weight management goals. 

Incorporate Nutrient-Dense Ingredients

When deciding what to eat for dessert, try to include at least one nutrient-dense ingredient.

Minimally processed whole foods are packed with essential vitamins, minerals, and antioxidants. 

For example, nuts are rich in fiber, protein, healthy fats, and vitamins and minerals like magnesium and iron.

Dark chocolate is an anti-inflammatory food with many health-promoting compounds, vitamins, and minerals.

Bananas offer natural sweetness, fiber, and potassium and are very versatile in desserts.

Other fruits like berries and apples are nutritious dessert ingredients as well.

Whole grains, including popcorn and oats, have fiber, which helps keep you full longer. 

Listen to Your Body

Practicing mindfulness when eating desserts can help you better understand your hunger and fullness cues. 

To practice mindfulness, try checking-in with your body and notice what type of foods you are craving.

Many people use this practice to limit mindless snacking or eating out of habit (despite not being truly hungry). 

Practice eating your dessert slowly, savoring each bite. Minimize distractions if you can.

Research shows that people who eat snacks in front of the TV are more likely to overeat due to less awareness of the amount consumed. 

If you find yourself ravenous and craving dessert foods at the end of the day, it may be worth talking to a registered dietitian to help you identify the root cause.

It could be related to an overly restrictive diet or skipping meals during the day, leading to sugar cravings and overeating at night. 

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Include Protein-Rich Ingredients

Try including a high-fiber carbohydrate paired with a protein source for a balanced dessert snack.

This combination of foods promotes satiety and provides essential nutrients for a healthy diet. 

Ingredients like popcorn, oats, whole grain cereal, and fruit are examples of high-fiber carbs, while protein options may include almonds, peanut butter, or Greek yogurt.

Don't Be Afraid to Try New Things

Keep it interesting by trying new recipes and looking for exciting ideas. Instead of one dessert being the default habit, try new things with nutritious ingredients to add to the rotation. 

Takeaway

Dessert can be included daily in a weight management plan when the focus is on minimally processed foods with fiber, protein, and natural sweetness.

Try pairing a high-fiber carbohydrate with a protein-rich food for satisfaction and satiety.

For long-term success, staying flexible and avoiding an “all-or-nothing” mentality around food, including desserts, is important. 

Managing Weight with an RD 

You may find it easier to lose weight by working closely with a registered dietitian.

They’re nutrition experts who offer comprehensive counseling and work with you to achieve your health goals.

At Nourish, our registered dietitians take a non-diet approach, focusing on building sustainable, healthy lifestyle habits instead of restrictive dieting. 

All appointments are conducted online for your convenience, and Nourish accepts most major insurance companies, with 95% of our patients paying $0 out-of-pocket.

Find a dietitian near you that accepts insurance using Nourish.

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