After years of working in the nutrition field and straddling the worlds of eating disorder treatment and addiction recovery, I’ve observed a fascinating continuum of approaches to food addiction. As someone who’s spent over a decade trying to bridge these sometimes opposing philosophies, I’ve noticed six distinct camps that have emerged. Each has its merits, its passionate advocates, and its place in the recovery landscape.
What’s most important to understand is that there’s no one-size-fits-all approach. Some people move between these camps over time, finding what works for them at different stages of their journey. My goal has always been to honor this diversity while helping each find their path to peace with food.
The “No Dieting” Camp
This camp doesn’t really endorse the concept of food addiction at all. They believe that it’s dieting and restriction that drive addiction-like eating behaviors, not the foods themselves. From this perspective, any form of food elimination or restriction—even of ultra-processed foods—is seen as perpetuating the problem rather than solving it.
This approach emphasizes “all foods fit” and focuses on healing one’s relationship with food through unconditional permission to eat. The philosophy suggests that once you remove the restriction and shame, the compulsive behaviors will naturally resolve. While this approach has merit for many people, particularly those with restrictive eating disorders, it doesn’t always address the experiences of those who struggle with the neurochemical effects of certain foods.
Refraining from Ultra-Processed Foods
This is the approach I’ve primarily advocated for, and it’s grounded in our research showing that ultra-processed foods—not whole foods—are what trigger addiction-like eating patterns. The philosophy is straightforward: avoid the industrially manufactured products that hijack our reward systems while embracing whole, minimally processed foods. Many people using this approach simply focus on refraining from added refined sugars.
What sets this approach apart is that it doesn’t necessarily limit carbohydrates. Instead, it emphasizes whole intact grains over refined ones, fresh fruits over fruit-flavored products, and real ingredients over laboratory creations. You might see someone following this approach enjoying steel-cut oats, quinoa salads, and homemade whole-grain bread—foods that would be off-limits in some of the more aggressive camps.
The beauty of this approach lies in its focus on food quality rather than manipulating macronutrients. It recognizes that a sweet potato affects our brain differently from sweet potato chips, even though both contain carbohydrates. This has been my primary recommendation because it allows for nutritional abundance while removing the foods most strongly linked to hedonic eating and loss of control.
Weighed & Measured Food Plans
This approach comes from many 12-Step programs and emphasizes the compulsive overeating nature of addiction-like eating. I’ll be honest—this has been my least favorite approach because it often feels indistinguishable from a diet. Individuals following this path weigh and measure predetermined portions, creating external boundaries around food intake.
The structure typically involves specific quantities: 4 ounces of protein, 1 cup of vegetables, 1/2 cup of grains, and so on. Calories are controlled, though not necessarily counted explicitly. Addictive foods are restricted, but the primary focus is on portion control rather than anything else. Another criticism is that folks tend to eat the same foods daily.
While this “old school” approach clearly works for some—and I respect that—I’ve always been concerned about its potential to perpetuate diet mentality and external rules rather than fostering internal trust. However, I’ve learned to hold space for those who find freedom within this structure, recognizing that what feels restrictive to one person might feel liberating to another.
Low-Carb Approaches
This camp believes that refined carbohydrates are the primary addictive culprit and should therefore be avoided. The focus is on reducing overall carbohydrate intake, although not to the point of achieving ketogenic levels. What I find interesting about this group is that sometimes there is an ongoing relationship with other ultra-processed foods.
Unlike the first approach, this camp sometimes embraces diet products and artificial sweeteners. You’ll frequently see low-calorie protein bars, diet sodas, sugar-free desserts, and other manufactured “low-carb” products. While they’re avoiding the blood sugar spikes from refined carbohydrates, they’re often still consuming highly processed foods—just different ones.
This approach can be particularly practical for individuals whose primary concern is blood sugar instability or carbohydrate cravings. However, I’ve observed that the continued reliance on ultra-processed “diet” foods can sometimes perpetuate the very patterns people are trying to escape. Still, for many, this represents a crucial stepping stone in their recovery journey.
In fact, we have published research demonstrating the effectiveness of low-carb approaches in managing food addiction, while emphasizing a “real food” approach with minimal diet foods.
Ketogenic Approaches
This camp has identified the additional neurological benefits of ketones and therefore emphasizes a higher fat approach to activate metabolic shifts. There’s research supporting this approach, particularly for severe mental health conditions, as ketones provide an alternative fuel source for the brain and can help stabilize mood and cognition.
The ketogenic approach typically involves keeping carbohydrates under 20-50 grams per day, moderate protein, and high fat intake. This metabolic shift can have profound effects on appetite regulation, mental clarity, and energy stability. Some people report that their food obsessions completely disappear in ketosis.
My skepticism about this approach has always centered on adherence and the rebound effect. Many people struggle to maintain such a restrictive approach long-term, and without proper support and positioning, can experience intense rebound bingeing when they inevitably reencounter carbohydrates. However, when implemented thoughtfully with appropriate therapeutic support, it can be transformative for the right person.
Full Carnivore
This is the most extreme approach, and I find it fascinating from an anthropological perspective. The carnivore diet involves eating only animal products—meat, fish, eggs, and sometimes dairy. All plant foods are eliminated.
I’ll be transparent: I am against this approach because the diet lacks balance and critical phytonutrients. The absence of fiber, antioxidants, and the diverse compounds found in plant foods concerns me from a long-term health perspective. However, I know and respect several colleagues who vouch for this approach, particularly for individuals with severe autoimmune conditions or extreme food sensitivities.
What’s remarkable is hearing the testimonials from those who thrive on this approach—complete resolution of digestive issues, mental clarity, and freedom from food obsession. While I don’t recommend it, I try not to be judgmental, recognizing that for some people, this extreme elimination provides relief that nothing else has.
Finding Your Path
The diversity of these approaches reflects the complexity of food addiction itself. Through years of practice, I’ve learned that different brains respond to different interventions. Some people need the simplicity of just avoiding ultra-processed foods. Others require more structure or more dramatic metabolic interventions.
My goal has always been to get someone eating real food without having to weigh and measure anything. To me, this represents the strongest marker of recovery—being able to trust your body with whole foods. But I’ve had to accept that many people report this isn’t enough structure for them, and that’s okay. To each their own.
What matters most is finding an approach that:
- Supports your mental health
- Is sustainable for your lifestyle
- Allows for social connection
- Promotes overall well-being
- Feels like freedom, not imprisonment
Some people start in one camp and migrate to another as they heal. Others find their home and stay there. The key is remaining open-minded and compassionate—both with yourself and others who may be following a different path.
Remember, everyone is trying to find peace with food in a world that makes that increasingly difficult. Whether someone is weighing and measuring, eating only meat, or simply choosing whole foods over processed ones, we’re all part of the same larger community seeking healing.
The most important thing isn’t which camp you’re in—it’s that you’ve found something that helps you show up for your life with energy, clarity, and joy. Because ultimately, that’s what recovery is about: not perfection, but the ability to fully participate in your life without food controlling your thoughts and behaviors. Having adequate social support is critical in whatever you decide to do.
If embracing the concept of food addiction leads to bingeing, other problematic eating behaviors, rigidity, and cognitive distortions, it may be best to leave the concept alone and try different approaches, such as “no dieting.”
In my practice, I am able to learn from all these approaches while helping each individual find what works for their unique brain and life circumstances. Because in the end, the best approach is the one that brings you peace, health, and freedom. At the end of the day, you do not need to fit into a food addiction camp. You can simply follow your conscious after doing the necessary inner-work.
