How Restrictive Diets Affect Mood
By Lizzie Streit, MS, RDN, LD
If you’ve ever experienced feeling “hangry” when you go too long between meals, then you already know how eating patterns can affect mood. It’s been speculated that certain foods may influence whether people feel happy or sad, but the overall amount of food eaten per day may also play a role.
Here are four reasons why low-calorie diets may sour your mood and why sticking to at least a 1200 calorie diet, or more depending on your needs, may be a better choice.
1 – The brain cannot function properly without adequate nutrients.
Extremely restrictive diets typically lack the nutrients needed for your organs to function properly. In particular, your brain needs a steady supply of glucose from carbohydrates for optimal performance. If you aren’t eating enough food, especially healthy carbohydrates, your mood may suffer. Omega-3 fatty acids and vitamin b12, both of which could be lacking in a restrictive diet, are also particularly important for brain health and mood. The effects of not getting enough calories from a restrictive diet may be most pronounced in men and overweight people.
2 – Eliminating all your favorite foods can take an emotional toll.
In addition to providing nutrients, food can be a great source of comfort and happiness. If a restrictive diet eliminates most or all of the foods you enjoy, it’s no surprise that your mood may suffer. Eating a balanced diet that mostly consists of fruits, vegetables, legumes, lean proteins, and healthy fats but still incorporates a favorite treat on occasion can be much more appealing and better for mental health in the long term.
3 – Low-calorie diets may be too restrictive and stall weight loss.
Eating fewer calories than you burn is one of the fundamental principles of weight loss, but some people overdo it. If you don’t eat enough to support your bodily functions while trying to lose weight, your body may actually respond by slowing your metabolism and making it more challenging to shed those extra pounds. This can lead to frustration over stalled weight loss, amplifying feelings of depression that may be worse due to other reasons on this list — a double whammy.
4 – Restrictive diets may disrupt social life.
Following a restrictive diet makes it more difficult to engage in your usual social activities, especially those that center around food. You may decide to skip going out to eat or attending potlucks with your friends for fear of eating too much and ruining your diet. This social isolation can worsen mood and serves as another example of how a more balanced approach to healthy eating that still incorporates eating out on occasion may be a better option.
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