I Support the MAHA Movement — But Not Cold Turkey Dieting
A Sustainable Approach to Reducing Ultra-Processed Foods Without Rebound
By Richard W. Schmidt, RDN
There is a growing national conversation about food quality, chronic disease, and personal responsibility for health. The “Make America Healthy Again” (MAHA) movement reflects something important:
People want better food.
Cleaner ingredients.
Fewer ultra-processed products.
Less metabolic disease.
As a Registered Dietitian Nutritionist who lost over 30 pounds in my fifties — and has maintained that weight loss for more than 15 years — I support the goal of improving the American diet.
But I do not support cold turkey dieting.
Let me explain why.
The Problem With Ultra-Processed Foods
Ultra-processed foods tend to be:
- Calorie dense
- Hyper-palatable
- Easy to overconsume
- Convenient and widely available
They often combine sugar, fat, salt, and refined carbohydrates in ways that override natural appetite regulation.
It’s not weakness that makes these foods difficult to moderate.
It’s design.
Reducing reliance on ultra-processed foods is a reasonable health goal.
But how we approach that reduction matters.
Why “All or Nothing” Often Backfires
Many people attempt to eliminate:
- Sugar completely
- Packaged snacks entirely
- Restaurant meals overnight
- Dessert forever
For some individuals, that may work.
For many others, it creates:
- Psychological deprivation
- Obsession
- Social isolation
- Eventual rebound overeating
I’ve seen this cycle repeatedly over decades in practice:
Restriction → Rigidity → Rebound → Regret
Cold turkey dieting can produce short-term compliance.
Sustainable health requires long-term stability.
A More Sustainable Path: Reduction, Not Elimination
In my book, You Can’t Outrun That Brownie, I teach two principles that apply perfectly here:
- Portion control
- Frequency control
Instead of banning foods, ask:
- Can I eat a smaller portion?
- Can I eat it less often?
A brownie once a week is different from a brownie five nights a week.
A fast-food meal twice per month is different from twice per week.
Moderation is not surrender.
It is strategy.
The Reality: Most People Don’t Live in a Laboratory
We live in:
- Busy households
- Social environments
- Restaurants
- Travel schedules
- Holiday traditions
Expecting total elimination of ultra-processed foods forever is unrealistic for many Americans.
And when expectations are unrealistic, failure feels inevitable.
Sustainable health strategies must fit real life.
Improving Food Quality Without Creating Rebound
Here is the balanced approach I teach:
1. Upgrade Gradually
Replace some ultra-processed choices with whole-food alternatives.
Not all at once.
Not perfectly.
But consistently.
2. Control Portions of the Foods You Keep
If you enjoy certain packaged snacks or desserts:
- Decide the portion before you start.
- Plate it intentionally.
- Eat it slowly.
3. Reduce Frequency
Keep favorite foods in your life — just not daily.
4. Maintain Structured Exercise
Exercise expands dietary flexibility and improves metabolic health regardless of food perfection.
Health is not binary.
It is cumulative.
Why Extreme Restriction Can Undermine Metabolism
Severe dietary restriction may lead to:
- Muscle loss
- Reduced metabolic rate
- Hormonal disruption
- Increased food preoccupation
Especially for adults over 50, protecting lean muscle mass is critical.
That requires:
- Adequate protein
- Resistance training
- Sustainable calorie reduction — not starvation
The goal is metabolic resilience, not dietary purity.
The Psychology of Sustainable Change
People succeed long-term when they:
- Feel in control
- Avoid shame-based cycles
- Build realistic systems
- Track progress calmly
When someone says, “I’ll never eat that again,” they often mean it in the moment.
But life happens.
Instead of vows, I recommend structure.
Structure lasts longer than emotion.
Where MAHA Goals and Sustainability Align
The MAHA movement is right about one thing:
We should improve the quality of the American diet.
Where I diverge is in approach.
Health improves when people:
- Reduce ultra-processed food intake
- Increase whole foods
- Exercise consistently
- Control portions
- Think long-term
Health declines when people:
- Swing between extremes
- Chase perfection
- Burn out
The objective is not ideological purity.
The objective is durable progress.
Weight Loss vs. Health Improvement
These are related but not identical goals.
You can:
- Lose weight on ultra-processed foods (through calorie control)
- Improve diet quality without losing weight (through better food choices)
The optimal strategy improves both.
That requires:
- Moderation
- Consistency
- Physical activity
- Behavioral awareness
Not absolutism.
My Perspective After 15 Years of Maintenance
At 69 years old, I don’t chase food perfection.
I practice:
- Portion awareness
- Frequency reduction
- Structured annual exercise goals
- Long-term thinking
I support improving the food supply.
I do not support approaches that make people feel like failures when they cannot maintain rigid elimination.
Sustainable health must feel achievable.
The Bottom Line
Reducing ultra-processed foods is a reasonable goal.
Eliminating them completely may not be realistic for most people.
If you want sustainable weight loss and improved health:
- Reduce portions
- Reduce frequency
- Increase whole foods gradually
- Maintain structured exercise
- Avoid all-or-nothing thinking
Progress beats perfection.
Every time.
You can explore my approach in more detail in You Can’t Outrun That Brownie, or continue learning through the resources and articles available on my website.
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About the Author
Richard W. Schmidt, RDN, is the author of You Can’t Outrun That Brownie and a Registered Dietitian Nutritionist who lost over 30 pounds in his fifties and has maintained that loss for more than 15 years. He teaches sustainable weight loss through portion control, frequency awareness, and structured annual exercise prescriptions.
