Is dieting making us fatter?
Is dieting helping or hindering your efforts to get healthy and trimmer? Could it be that the of the moment, fad diets are to blame for the current obesity crisis and that it therefore isn’t your fault that you are not reaching your weight loss goals despite your best efforts? Is there a better way to lose weight?
It is being increasingly shown that fad or restrictive diets, often marketed as quick fixes for weight loss, can sadly lead to weight gain in the long run. These types of diets typically involve drastic calorie restriction or the elimination of entire food groups, such as fats or carbs, which can have a detrimental effect on our bodies and our overall metabolism.
How does this happen? One study, published in the journal Obesity Reviews, found that individuals who adopted a very low-calorie diet for an extended period of time experienced a significant decrease in their resting metabolic rate[i]. This means that their bodies were burning fewer calories at rest, making weight gain more likely once they returned to a more normal eating pattern. Another study, conducted by researchers at the University of California, showed that individuals who followed a restrictive diet tended to regain the weight they lost within a year, and even gained additional pounds over time.[ii]
Are deficiencies to blame?
Fad diets often promote the idea of quick weight loss through the elimination or severe restriction of certain food groups, such as carbohydrates or fats. This can over time lead to nutrient deficiencies, as our bodies and brains require a balanced intake of all essential nutrients to function at their best. A study published in the British Journal of Nutrition, for example, found that individuals following a low-carbohydrate diet had significantly lower levels of fibre, vitamins and minerals such as magnesium[iii], something that can negatively impact overall health and our ability to stick to such a programme long term.
They can also have major negative effects on our psychological wellbeing, leading to a cycle of restriction and binge eating. When we restrict ourselves from certain foods or food groups, it can create an unhealthy relationship with food and understandably trigger feelings of deprivation. This can ultimately lead to episodes of overeating or binge eating or an inability to resist so-called less healthy foods, the extra calories can of course then contribute to weight gain.
Arghh dieting stress!
Dieting can unintentionally add extra stress to an already stressed life. The pressure to restrict food intake, count calories, and navigate complex dietary guidelines can consume valuable mental energy and lead to feelings of overwhelm. In a world where stress levels are already high due to work, family and other daily responsibilities, dieting can become just another added burden. The constant worry about food choices, the fear of slip-ups, and the disappointment when progress is not as rapid as expected can contribute to a vicious cycle of stress and self-criticism. It can sometimes be easier to ditch the diet altogether and go back to old, more comfortable habits that led to the weight gain in the first place.
So while fad or restrictive diets may initially result in weight loss, for the majority of dieters it appears ultimately backfires, leading to falling off the diet for one reason or another and gradual or some cases quick weight regain. As a health coach helping people find a kinder way to lose weight and feel better about themselves and their choices at a time of an overwhelming number of diet options, I firmly believe it is important to focus on creating sustainable, balanced eating patterns that provide our bodies with the essential nutrients they need. This needs to be accompanied by developing self-compassion to reduce dieting stress and when slip-ups naturally and inevitably occur.
If you are interested in finding a kinder, less stressful way to get healthy and feel better, with a side of weight loss and you want to say good bye to fad diets and yo-yo dieting once and for all, I invite you to book a completely free, 30-minute call with me by clicking here, or you can contact me here, to discuss how I can support you.
[i] Schwartz A, Doucet E. Relative changes in resting energy expenditure during weight loss: a systematic review. Obes Rev. 2010 Jul;11(7):531-47. doi: 10.1111/j.1467-789X.2009.00654.x. Epub 2009 Sep 17. Erratum in: Obes Rev. 2011 Oct;12(10):884. PMID: 19761507.
[ii] https://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832#:~:text=“We%20found%20that%20the%20majority,for%20the%20majority%20of%20people.”
[iii] Storz, M., & Ronco, A. (2023). Nutrient intake in low-carbohydrate diets in comparison to the 2020–2025 Dietary Guidelines for Americans: A cross-sectional study. British Journal of Nutrition, 129(6), 1023-1036. doi:10.1017/S0007114522001908
Hannah Wyborn
Weight Loss Coach
Naturopathic Wellness Practitioner