4 Negative Effects of Dieting on Mental Health
Dieting has been painted by diet culture as the way to a slimmer, healthier and not forgetting, a happier you. The promise of achieving your dream weight is desirable, of course. However, for many, dieting ends up a cycle of restriction, cravings, and binge eating.
In this article, we’ll take a closer look at the science behind dieting. How it can have a detrimental effect on both your physical and mental health, especially for those who struggle with binge eating.
We’ll also explore alternatives to dieting that can help you to achieve not only your health goals but a more balanced and joyful relationship with food.
The Dieting Cycle
Dieting
Dieting starts with good intentions. You want to lose some weight, so you start eating less and moving more, it makes sense right? You start skipping meals, having smaller portions or cutting back on certain food groups. While food restriction may seem manageable for a brief period, sustaining it over the long term tends to be more of a challenge.
Cravings
There is a reason why sticking to a diet long-term is more difficult. After a few days, we might notice a dip in energy levels, and your body responds by intensifying cravings, basically urging you to consume food.
It’s the body's biological response to increasing cravings the more we deny foods we want. Suddenly that slice of cake or bag of crisps becomes an obsession. You can’t stop thinking about it in the cupboard - making it incredibly challenging to resist.
Binge Eating
Then, all of a sudden, you have eaten way more than you originally wanted to. The culmination of restriction and cravings often leads to a binge eating episode. You end up devouring a large quantity of food in a short period, which is then followed by feelings of guilt and shame. This cycle can become a relentless one that impacts your physical and mental health. Read more info about binge eating disorder.
Vicious Cycle
The dieting cycle is a relentless loop. After a binge, the heavy feelings of guilt and shame after a binge, coupled with poor body image, self-esteem and concerns about weight gain often drive you to plan the next diet or restriction. You can end up in a constant cycle of dieting and binge eating which is very difficult to break free and over time, can impact both your physical and mental health.
The Science Behind the Negative Effects of Dieting
Dieting impacts your metabolism
Metabolism is the process that changes food (calories) into energy so that your body can function for life. Even when you are resting, your body still needs a certain amount of energy (calories) to breathe, circulate blood and manage body temperature. This is called the Basal Metabolic Rate or BMR for short.
Dieting and restricting calories (energy) have a significant impact on your metabolism, particularly the BMR. When you reduce your calorie intake for an extended time, your BMR can slow down.
A slower metabolism will make it difficult to keep up with your weight loss goals long term. Dieting is linked to weight regain as your body tries so hard to maintain a certain weight range and your body is not always on board with your dieting plans.
It also slows down functions it doesn’t need to keep us alive in order to conserve the energy it needs such as digestion and reproduction. The result? You might start feeling bloating, constipation, feeling fuller quicker, low libido and in some cases, a loss of period.
Dieting messes with your hormones
Another significant consequence of dieting is its impact on our hormones. These changes play a huge role in the challenges of maintaining long-term weight loss as your body automatically alters certain hormones:
Insulin: One of the key hormones affected is insulin, which helps regulate blood sugar levels. When you restrict calories, your body becomes more insulin-sensitive. This means that when you do eat, your body is more efficient at storing those calories as fat. As your body is preparing for a future famine, it becomes good at storing every calorie it can get.
Leptin and Ghrelin: These hormones play a crucial role in hunger and appetite regulation. Leptin, which is produced by fat cells, signals to your brain that you've had enough to eat. Ghrelin, on the other hand, is known as the “hunger hormone” and increases when you’re in a calorie deficit. Over time, dieting can disrupt the balance between these hormones, making you feel hungrier and less satisfied with the food you consume.
How it Impacts Your Brain and Reward System
Your brain can be hugely impacted by dieting and a restrictive approach. Dieting can alter your brain’s reward system, making those high-calorie foods you are trying so hard to resist more appealing. This heightened sensitivity to food makes us get a huge release of dopamine which makes us happy in the short term. Leading to binge eating and then feelings of guilt and shame.
Other Negative Effects of Dieting
Your Physical Health
You know, there's this common belief that dieting equals weight loss, which we often associate with better health. But guess what? Turns out, long-term weight loss doesn't always play nice with improved health. Surprising, right?
Studies have shown that there is no significant link between weight loss and better blood pressure, blood glucose, cholesterol, or triglyceride levels.
Furthermore, weight cycling, also known as yo-yo dieting, has been linked to an increased risk of type 2 diabetes, some types of cancers, and poorer heart health. The constant up and down with your weight can mean the body never really finds the balance.
It keeps perceiving the reduced calorie intake as a sort of threat. So, it goes into that 'fight, flight, or fright' mode. But this isn't a mode you want to be in for the long haul. It can mess with your physical health.
Your Mental Health
Dieting can feel like an uphill battle which extends beyond physical health leading to a collection of mental health challenges that often go unnoticed. Here are 4 negative impacts of dieting on your mental health:
Dieting and Body Image: One of the most significant impacts of dieting is its effect on body image. You may become hyper-focused on perceived flaws, scrutinising every curve and line which leads to behaviours like body checking and comparing one self. A poor body image can lead to feelings of inadequacy and low self-esteem, creating a persistent source of stress and anxiety.
Obsessive Behaviours: The pursuit of weight loss can sometimes escalate into obsessive behaviours. Constantly counting calories, tracking every morsel of food, or fixating on the number on the scale can become all-consuming. These obsessions can lead to a sense of isolation, as food and weight become the primary focus of your life you are unable to be present.
The Toll of Perfectionism: Dieting often promotes a perfectionist mindset, where any deviation from your chosen plan is seen as a failure meaning you say no to social things to stick to your plan. This relentless pursuit of perfection can erode your self-worth, leading to feelings of guilt and shame when you "slip up."
Stress and Depression: Perhaps one of the most profound impacts of dieting is the toll it takes on your emotional well-being. The constant state of vigilance, the pressure to meet weight loss goals, and the ever-present fear of regaining lost weight can lead to chronic stress and, in some cases, depression.
We know that dieting has pitfalls and long-term and it is not serving you any purpose. But there are alternative ways that prioritise your whole well-being without the need for restrictive eating plans. Read more info about the alternative approaches to dieting.
Struggling with dieting & Binge Eating?
Managing binge eating disorder can be a challenging journey, but you don't have to go through it alone.
Imagine a life where food is a source of nourishment and pleasure, rather than a source of stress and anxiety? Learn more about Toni's 1:1 consultations and how they can empower you to break free from dieting and binge eating. Click here to explore Toni's support services
Don't let dieting and binge eating control your life any longer. Contact Toni here to find out how she can support you.
My Mission: Embracing a balanced and sustainable approach
At The Binge Dietitian, my mission is simple yet powerful: to help yo-yo dieters liberate themselves from binge eating and find lasting peace with food. I am passionate about guiding you towards a healthier relationship with both your body and the food you consume. Together, we will set sustainable and realistic goals that support your overall well-being.
