how to eat junk food and still lose fat

13 Oct 2026 · 1 min

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1:02

In this video, Eric Roberts explains why strict, junk‑free dieting often leads to intense cravings and eventual bingeing. He uses the analogy of shaking a soda can all week and then opening it to illustrate how suppressed cravings build pressure. To prevent this, he proposes a simple, sustainable strategy: allocate about 300 calories each day within your overall calorie deficit for any foods you crave—whether pizza, chocolate, or other treats. By deliberately incorporating a modest amount of preferred foods, you avoid the “exploding soda” effect, keep cravings at bay, and continue losing fat because the total daily intake remains below maintenance. The advice is framed as a practical, flexible approach to dieting that balances psychological satisfaction with the core principle of a calorie deficit.

Chapters

Monday, you start your diet strong. You're eating clean and healthy, no junk food. And then you get to Wednesday, and then by the time Friday, Saturday rolls around, you almost feel tight. You feel restricted. You have cravings. You're food noise. All you're thinking about is food all day long. And then the same thing that happens if you were to take a can of soda and shake it up all week, then finally open it, it would explode just like you explode with food. There's something we call the 300 Every day within your calorie deficit, you will eat 300 calories of whatever food you want. This could be 2 slices of pizza, this could be some chocolate at night, I don't care. Because what this does is prevents you from ever shaking up the can of soda and then having it explode. When you just work these foods in within moderation in your calorie deficit, you don't have cravings for them, and you will still lose fat because you're in a calorie deficit.