Behind every public figure's appearance lies a personal regimen. This series examines the diets, workouts, treatments, and beauty and fashion choices of notable figures as practical lifestyle information.

Soyou [Soyou's social media]
Soyou [Soyou's social media]

Soyou, a singer and former member of the girl group Sistar, says she manages her weight not by cutting out foods entirely but by controlling how much she eats. Rather than banning specific foods, she adjusts the type and quantity of what she consumes — an approach that nutrition experts say matters, since overly strict dietary restrictions can trigger intense cravings and binge eating in some people, making long-term adherence harder.

In a video posted Monday to her YouTube channel "Soyougi SOYOUGI," Soyou introduced a variety of diet-friendly dishes made with fish cake. "You can't eat only chicken breast 365 days a year just because you're on a diet," she said. "These days, I don't avoid any particular food."

"If there's something I want to eat, I eat it in controlled portions, and if it's healthy food, I eat until I'm full," she added. Soyou has previously said that when she craves ramyun while dieting, she eats a moderate amount rather than forcing herself to go without. The approach marks a shift away from strict food elimination toward balancing meal satisfaction with nutritional needs.

Cutting out foods entirely can raise the risk of binge eating

When people start trying to lose weight, they often eliminate favorite foods — bread, snacks, ramyun — from their diets entirely. While that can help reduce calorie intake, prolonged and overly strict restriction can intensify food cravings and make it harder to maintain control over eating.

Research examining the relationship between dietary restriction and binge eating has observed this pattern. A 2026 study published in Nutrition Reviews analyzed 76 papers on the link between restrictive eating and binge eating. Of those, 53 — or 69.7 percent — found an association between restrictive eating habits and increased binge eating.

Diets involving extreme calorie restriction or tight control of carbohydrate intake were associated with reduced ability to regulate eating when combined with negative emotions and impulsivity. By contrast, approaches that allowed more flexibility in food choices while managing portion sizes showed relatively fewer negative effects.

The findings suggest that the risk of binge eating can vary depending on an individual's psychological state and the severity of dietary restriction. A significant portion of the studies included in the analysis were observational, though some clinical research has found that structured dietary management within a systematic weight-loss program can help improve binge eating symptoms.

The degree of dietary restriction may also affect weight-loss outcomes. A clinical trial published in 2021 in the Journal of the International Society of Sports Nutrition compared a flexible diet with a stricter diet centered on a fixed set of foods among 23 adults who engaged in resistance training.

Participants reduced their daily calorie intake by about 20 percent over 10 weeks. Those on the flexible diet lost an average of 2.6 kilograms, while those on the strict diet lost an average of 3.0 kilograms. The difference in weight and body fat reduction between the two groups was not statistically significant.

The results suggest that losing weight does not necessarily require eating the same foods repeatedly or eliminating all favorite foods. Total calorie intake and how consistently eating habits are maintained over time are also important factors in weight change, alongside the type of diet followed.

No need to stick to chicken breast — protein and fiber help sustain fullness

Another principle Soyou emphasized is eating nutritious foods in satisfying amounts. Managing hunger appropriately while controlling portions is key to sustaining healthy eating habits over the long term. Protein and dietary fiber are among the nutrients most closely associated with feelings of fullness.

Protein is essential for building muscle and body tissue, and it also influences the hormones that regulate appetite after eating. Protein-rich meals can reduce the secretion of ghrelin, the hormone that triggers hunger, while promoting the action of hormones associated with satiety.

A 2020 analysis published in Physiology & Behavior examined the effects of protein intake on appetite. Researchers synthesized 49 clinical studies on the short-term effects of protein consumption and found a consistent tendency for hunger and the desire to eat to decrease — and feelings of fullness to increase — after protein intake.

Ghrelin concentrations, which stimulate appetite, decreased, while levels of GLP-1 and cholecystokinin (CCK), both involved in satiety, increased. These changes suggest that protein-rich meals can help temporarily regulate appetite.

There are also many ways to get protein. Beyond chicken breast, eggs, fish, tofu, legumes and lean meat can all supply protein while adding variety to the diet. For those combining weight loss with resistance training, adequate protein intake is also important for preserving muscle mass.

Dietary fiber can similarly help increase feelings of fullness. Some soluble fibers found in oats and legumes absorb water and become viscous, slowing the rate at which food leaves the stomach and affecting nutrient absorption.

Including vegetables, fruit, whole grains and legumes in meals can boost dietary fiber intake. It also makes it easier to maintain a sense of volume at mealtimes while keeping overall calorie intake in check.

Even protein- and fiber-rich foods contribute to total daily calorie intake depending on how much is consumed. Choosing nutritious foods while adjusting portion sizes to individual needs remains important.

Can you still diet while eating ramyun and snacks? Portion size and consistency are key

Eating desired foods in moderation can also support weight maintenance after initial loss. Completely banning favorite foods can make it difficult to stick to a diet when eating out or at social gatherings, but adjusting the amount and frequency of those foods makes it easier to sustain eating habits in everyday life.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) emphasizes the importance of choosing a long-term eating plan for weight loss and maintenance — one that finds options among favorite foods that still allow for nutritional balance while managing overall calorie intake.

For example, when craving ramyun, adjusting the amount of noodles and broth and adding eggs or vegetables can round out the meal. When eating snacks, portioning out a set amount into a bowl rather than eating straight from the bag makes it easier to track consumption.

Portion control strategies are also used in actual weight-loss programs. A clinical trial published by American researchers in 2017 compared three different portion-control strategies among overweight and obese adults over one year.

The results showed weight loss across all three groups — those who received general portion-control education, those who determined portions based on calorie density, and those who used pre-portioned foods. About 45 percent of participants lost more than 5 percent of their initial body weight.

The researchers highlighted the importance of behavioral change programs that help people manage intake and make healthier food choices, rather than focusing on any single specific method.

Maintaining a stable eating pattern to avoid cycles of excessive hunger and overeating is also important during weight maintenance. The US Centers for Disease Control and Prevention recommends building an eating plan that can be sustained in situations outside the normal routine — such as weekends and dining out — and avoiding prolonged states of excessive hunger.

Regular physical activity and adequate sleep also play a role in weight management. Combining aerobic exercise and resistance training with portion control can help increase energy expenditure and preserve muscle mass.

Sustaining a diet over the long term requires considering not just which foods are allowed, but also meal satisfaction and nutritional balance. Consistently enjoying favorite foods in moderate amounts while maintaining a diet rich in protein and dietary fiber can support long-term weight management.


rainbow@heraldcorp.com