Yes, treats have a place in your diet

If you’ve ever tried a strict diet, you know the feeling: one small indulgence – a slice of cake, a scoop of ice cream, a chocolate bar – suddenly feels like the end of the world. You vow to “never eat that again,” only to find yourself bingeing later, frustrated and guilty. Sound familiar? As a dietitian, I see this pattern all too often. And here’s the thing: it doesn’t have to be this way. In fact, your favourite treats can be a strategic and essential part of a healthy, sustainable diet.

This is where the concept of the YOLO margin comes in. YOLO – “You Only Live Once” – isn’t just a meme; in nutrition, it’s a practical tool for creating a balanced, realistic approach to eating. Simply put, the YOLO margin allows a small portion of your daily calories to come from the foods you love, without guilt or overthinking. Think 10 - 20% of your daily intake dedicated to indulgences. That could be your morning pastry, a piece of chocolate after dinner, or a weekend ice cream – whatever brings you joy.

Why flexibility works

Why does this work? Because rigid rules rarely stick. When people feel deprived, they’re more likely to overeat later. By allowing yourself permission to enjoy your favourite foods regularly, you remove the “forbidden” aura that gives them power. Treats stop being a trigger for bingeing and instead become a controlled, conscious part of your day.

There’s nuance here. If you’re in a “bulking” phase for muscle growth, you might lean closer to the 10% mark. For someone maintaining or gradually losing weight, 15 - 20% can work well. The goal isn’t perfection; it’s balance. By acknowledging your cravings and giving yourself structured flexibility, you reduce the likelihood of impulsive overeating.

From my experience, this approach is essential for long-term adherence. Many diets fail not because the plan is bad, but because the person following it feels restricted and miserable. Food isn’t just fuel; it’s culture, celebration, comfort, and pleasure. Incorporating treats mindfully means clients are more likely to stick with their nutrition plan, see results, and maintain them over time.

The psychology of eating is just as important as the biology. When a client tells me, “I feel like I can’t have anything I like,” it’s a red flag. Deprivation often triggers stress, hormonal changes, and cravings that override even the best intentions. That’s why the YOLO margin isn’t just a “fun” concept – it’s science-backed and practical. Observationally, clients who follow an 80/20 or 85/15 approach tend to have better outcomes than those who attempt extreme restriction.

How to enjoy treats without overdoing it

You might be thinking, “But if I give myself permission to eat whatever I want, won’t I just eat all the time?” Not if you pair it with mindset work and practical strategies. Start by seeing treats as normal, everyday foods rather than all-or-nothing items. A cookie isn’t a “sin”; it’s just a cookie. You can have it today, tomorrow, or skip it if you’re full. This mindset removes the emotional charge from food.

Another practical strategy is planning your treats rather than eating them impulsively. When they’re accounted for, you’re more likely to enjoy them mindfully, which increases satisfaction and reduces the chance of overconsumption. For example, if your daily intake allows for 300 calories of YOLO foods, that could be a small piece of chocolate with your morning coffee and a scoop of ice cream after dinner. You’re still within your plan, but you feel satisfied – both nutritionally and psychologically.

Support your YOLO margin with smart nutrition

Protein plays a big role here. Ensuring adequate protein intake – about 1.6 grams per kilogram of body weight for most adults – helps preserve lean muscle mass and keeps you full, reducing the temptation to snack impulsively. Combine this with fibre-rich foods like vegetables, legumes, and whole grains, and your diet becomes more resilient to cravings. Think of your indulgences as the cherry on top, not the main course.

I also encourage clients to focus on food quality outside of their YOLO margin. Minimally processed, nutrient-dense foods make up the bulk of your diet, giving your body the vitamins, minerals, and bioactives it needs to function optimally. This balance ensures that even with indulgences, you’re supporting your health and energy levels. It’s not about eating perfectly; it’s about eating smart.

Reframe your relationship with food

One of the most powerful aspects of the YOLO margin is the reduction of guilt. Many people feel shame after eating something “off-limits,” which can lead to emotional eating and further derail their nutrition goals. By reframing treats as part of your daily plan, you remove guilt and replace it with conscious enjoyment. Clients who adopt this approach often report more satisfaction, less stress around food, and a healthier relationship with eating.

Individualisation is key. Some people may need a slightly tighter margin to meet specific health or performance goals, while others may thrive with more flexibility. As a dietitian, I work with clients to identify their preferences, lifestyle constraints, and goals, ensuring their YOLO margin supports both their enjoyment and their long-term results.

Here are my top tips  to help get started

Here’s how you can implement the YOLO margin in your own life:

• Dedicate roughly 10-20% of your daily calories to foods you genuinely enjoy.
• Plan those treats mindfully – decide when and what you’ll have.
• Reframe your mindset: food is fuel and pleasure – not punishment.

The takeaway

Sustainable diets aren’t about eliminating joy – they’re about integrating it strategically. Your favourite treats aren’t your enemy; they’re an ally in building a flexible, realistic eating pattern that you can stick to for life. By embracing the YOLO margin, you can enjoy food, lose fat, preserve muscle, and improve health – all without guilt or extremes.

From my perspective, clients who follow this approach don’t just achieve better results – they also develop a healthier relationship with food, making long-term success achievable and enjoyable. When food feels like joy instead of a battleground, reaching your goals doesn’t have to be a struggle.