A leading nutritionist recommends swapping processed and oil-laden foods for an oil-free, whole-food diet to naturally curb cravings and support abundant, non‑restrictive eating. By focusing on nutrient-rich fruits, vegetables, whole grains, legumes, nuts, and seeds, individuals can feel full longer and reduce the urge for sugar, salt, and unhealthy fats.

Key strategies include:

• Eliminate added oils: Extracted oils are calorie-dense yet nutrient-poor. Opt instead for healthy fats directly from whole foods like nuts, seeds, and avocados for better satiety and health.

• Prioritize protein and fiber: Including protein (eggs, legumes, yogurt) and fiber-rich foods such as oats, pulses, and vegetables stabilizes blood sugar and reduces hunger pangs .

• Stay hydrated and snack smart: Drinking water and choosing whole-food snacks—fruits, nuts, seeds—help differentiate between actual hunger and cravings.

The nutritionist also highlights mindful eating and balanced meals to avoid restrictive dieting. This approach enhances physical well-being by preventing blood sugar spikes, emotional eating, and overeating. It ensures a sustainable, healthy eating pattern centered on nourishment rather than deprivation—supporting both weight management and overall vitality .