We’ve all heard the old adage: ‘You are what you eat.’ But what if your quest for a slimmer waistline is quietly sabotaging your mood?
The pursuit of physical well-being often involves dietary adjustments. Yet the broader impact of these changes on our overall health, particularly mental well-being, is not always fully understood.
A recent investigation has shed new light on how certain eating habits may unexpectedly influence one’s emotional state.
A new study has thrown a spotlight on the complex relationship between calorie restriction and mental health, and the findings might surprise anyone who’s ever tried to shed a few kilos by slashing their daily intake.
The diet-depression dilemma
The research, published in BMJ Nutrition, Prevention & Health, analysed data from over 28,000 adults as part of the National Health and Nutrition Examination Survey.
Participants were quizzed on their eating habits and symptoms of depression, and the results were clear: those who followed calorie-restrictive diets—especially men and people with a higher body mass index—were more likely to report increased symptoms of depression.
But it’s not just about how much you eat. The quality of your diet matters, too.
Diets high in ultraprocessed foods, refined carbs, saturated fats, processed meats, and sweets were linked to higher rates of depression.
On the flip side, those who embraced a Mediterranean-style diet—think plenty of veggies, whole grains, lean proteins, and healthy fats—tended to have a lower risk of depression.
Why cutting calories can backfire
Dr Venkat Bhat, the study’s lead author and a psychiatrist at St Michael’s Hospital and University of Toronto, urges caution: ‘Overly restrictive or unbalanced diets, particularly for people already experiencing weight-related stress or challenges, can have unintended consequences for mental health.’
It’s a message that resonates for many Australians, especially as we age and become more conscious of our health.
The temptation to go hard on dieting is real, but the evidence suggests that extreme calorie-cutting can leave you feeling more blue than buoyant.
The science isn’t settled—but the warning signs are there
Of course, it’s important to note that this study shows an association, not a direct cause-and-effect. As Dr Kary Woodruff from the University of Utah points out, self-reported dietary data can be unreliable—after all, who hasn’t fudged the numbers on a food diary?
Plus, previous research has sometimes found the opposite: that supervised calorie restriction can actually improve mood, especially when it leads to weight loss.
Dr Johanna Keeler from King’s College London, who has studied this topic, suggests the difference may come down to supervision and nutritional adequacy.
‘Unsupervised dieting, which can produce nutritional deficiencies, might not be good for depressive symptoms,’ she says.
Why does dieting affect mood?
There are several reasons why slashing calories might make you feel worse, not better.
For one, if you’re not losing weight despite restricting calories—or if you’re caught in a cycle of losing and regaining weight (‘weight cycling’)—it can be demoralising. That frustration can feed into feelings of depression.
Then there’s the physical toll. Not getting enough nutrients can disrupt your body’s processes, leading to fatigue, sleep problems, and trouble concentrating.
Extreme dieting is also linked to increased anxiety and a higher risk of developing an eating disorder.
A balanced approach is best
So, what’s the takeaway? The experts agree: moderation is key.
‘Focusing on following a healthful eating pattern that supports mild to moderate caloric restriction may improve depressive symptoms and mood, whereas extreme behaviours can exacerbate mental, emotional, and physical health,’ says Dr Woodruff.
Dietitian Natalie Mokari recommends starting with small, sustainable changes. Make sure your meals include a balance of protein, carbohydrates, healthy fats, and plenty of fibre from fruits and veggies.
Rather than fixating on what to cut out, focus on what you can add in to nourish your body and mind.
And don’t go it alone—especially if you have a history of depression or anxiety. Consulting a registered dietitian or your GP can help you find a dietary approach that supports both your physical and mental well-being.
Credit: CBS News / Instagram
Food for thought: Your experience matters
We know that everyone’s journey with food and mood is unique. Have you noticed changes in your mental health when you’ve tried a new diet?
Do you find that certain foods lift your spirits—or bring you down? We’d love to hear your stories and tips in the comments below.
Remember, your health is about more than just the number on the scales. Eating well should make you feel good—inside and out.
Join the conversation
Have you ever tried a calorie-restricted diet? Did it affect your mood or mental health? What’s your go-to strategy for eating well and feeling your best? Share your experiences and advice with the YourLifeChoices community below!
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