The Crowding Out method

Crowding Out vs. Cutting Out: A Kinder Way to Clean Up Your Diet

If you’ve ever tried to overhaul your eating habits, you’ve probably started with a list of everything you need to cut out: sugar, carbs, dairy, gluten, eating after 8 pm, and on and on.

It can feel restrictive, time consuming, and honestly... a little overwhelming.

But what if there’s an easier, more sustainable way to improve your nutrition—one that actually encourages you to add more instead of obsessively subtracting?

Welcome to the “crowding out” method.

It’s one of the core principles of Integrative Nutrition and a powerful tool to help you nourish your body without the all-or-nothing mentality.

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What Is “Crowding Out”?

Crowding out is the practice of adding in more nutrient-dense foods to your plate. Instead of telling yourself “I can’t have that,” you’re simply saying, “Let me fill my plate with more of this.”

The result?

You naturally feel more full, satisfied, and less tempted by foods that don’t support your goals.

Why “Cutting Out” Isn’t Always Sustainable

The traditional “cut it out” mindset can work temporarily, but it often:

• Leads to feelings of deprivation

• Triggers binge-restrict cycles

• Disconnects you from your body's natural hunger and satisfaction cues

• Creates a mindset of guilt and shame around food

• Cutting out entire food groups without a medical reason (like an allergy or intolerance) can even cause nutrient deficiencies and hormonal imbalances over time.

How to Start Crowding Out in Real Life

Here’s how to gently shift into a crowding out approach, no matter where you're starting:

1. Add More Veggies to Every Meal

Even if you're having pasta, add sautéed spinach or roasted broccoli. Turn tacos into lettuce cups. Toss greens into your morning smoothie.

Goal: Start with 1 extra cup of vegetables per day.

2. Drink More Water Before Reaching for a Snack

Often, we confuse thirst with hunger. Before heading to the pantry, pause and drink a glass of water first.

Try: Infuse your water with lemon, cucumber, or mint for a little upgrade.

3. Include Protein and Healthy Fat at Every Meal

Balancing blood sugar helps curb cravings. Adding protein and fat slows digestion and keeps you satisfied longer.

Examples: Add eggs or avocado to toast, nuts to oatmeal, or salmon to a grain bowl.

4. Crowd Your Pantry with Better Options

If you're trying to reduce processed foods, begin by stocking up on things you do want to reach for: nuts, air-popped popcorn, hummus with veggies, Greek yogurt, dark chocolate.

Crowd in, don’t cut out. Make better choices easy and accessible.

5. There is no "Perfect Diet"

I always share with my clients "it's just food, you always have a choice".  Eating well doesn’t mean eating perfectly. It means making consistent, supportive choices while honoring your cravings, emotions, and lifestyle.

Progress > Perfection. Always.

Why This Approach Works (Long-Term)

• It's sustainable—because it doesn't rely on willpower alone.

• It's emotionally supportive—because it doesn’t trigger shame or punishment.

• It helps rebuild trust with your body—by listening, not controlling.

• And most importantly, it’s flexible—allowing you to adjust as life changes.

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Final Thoughts

Cleaning up your eating doesn’t have to be about restriction. It can be an invitation to nourish your body in ways that feel good. Finding those good, better and best options to incorporate will make crowding out an easy transition. When you focus on adding in what serves you, there’s naturally less room for what doesn’t.

So next time you think about what to "cut out," pause—and ask instead, "What can I add in today to feel better?"

That’s where real change begins.