Can Eating Dessert Help You Lose Weight and Reduce Cravings? Study Finds Out

New Delhi: A new study published in the journal Physiology and Behavior suggests that including small portions of craved foods, such as desserts, in a structured meal plan may help individuals lose weight and manage cravings more effectively. Researchers from the University of Illinois Urbana-Champaign found that participants who incorporated desired foods into their diets not only lost more weight over 12 months but also maintained lower levels of cravings during a year-long maintenance phase.

The clinical trial was part of a broader effort to digitize the in-person weight-loss program known as the Individualized Dietary Improvement Program into an online version called EMPOWER. The participants, 30 adults with obesity and health conditions such as hypertension or diabetes, engaged in 22 online nutrition sessions. These sessions included lessons on nutrient-rich food selection and strategies to manage cravings.

Cravings were tracked through questionnaires assessing specific foods—such as sweets, fast food, and carbohydrates—and the overall frequency and intensity of cravings. Participants also weighed themselves daily, transmitting the data via Wi-Fi scales to researchers.

At the end of the first year, 24 participants remained and had lost an average of 7.9% of their starting weight. By the end of the maintenance phase, 20 participants completed the program with an average weight loss of 6.7%. Those who lost more than 5% experienced consistent reductions in cravings, especially for sweets and high-fat foods.

“If you are eating and snacking randomly, it’s very hard to control,” nutrition professor Manabu T. Nakamura said. “Some dietary programs exclude certain foods. Our plan used an ‘inclusion strategy,’ in which people incorporated small portions of craved foods within a well-balanced meal.”

Consistency is another key to managing cravings and weight, Nakamura said. “The popular myth is you have to have a very strong will to fend off temptation, but that is not the case. Fluctuations in eating patterns, meal times and amounts trigger cravings, too. You have to be consistent.”

Reference: Alfouzan, N. W., & Nakamura, M. T. (2025). Reduced food cravings correlated with a 24-month period of weight loss and weight maintenance. Physiology & behavior, 291, 114813.