A large-scale US study of over 28,000 adults reveals that restrictive dieting may negatively impact mental well-being, particularly among men and those who are overweight.
Dodging dessert might earn you points on the scale—but it might also plunge your spirit into gloom.
No one counting every bite has ever joyfully proclaimed, “I adore starving myself,” and now fresh research sheds light on a truth we’ve long sensed: eating too little may chip away at your joy.
But here’s the twist—it doesn’t hit everyone equally.
A comprehensive analysis of over 28,000 US adults uncovered some surprising mental health cracks beneath their meal plans. Published in BMJ Nutrition Prevention & Health, the study dissected the dietary choices and emotional states of these individuals.
What the Numbers Whisper
Of all the people studied, 29% maintained a “normal” weight, 33% carried extra weight, and 38% were marked as obese.
Participants fell into one of four food-following groups:
- Calorie-cutters
- Nutrient-neglecters (those skimping on fats, sugars, salts, or carbs)
- Established-pattern eaters
- Diet-free wanderers
Most folks (a massive 87%) weren’t dieting at all. Only 8% practiced calorie slashing, 3% trimmed nutrients, and 2% followed structured dietary frameworks.
Mental Storms Behind Meal Restrictions
Using insights pulled from the US National Health and Nutrition Examination Survey, the researchers uncovered this: 8% of all surveyed souls displayed symptoms of depression.
Those limiting their calories or nutritional intake were notably more emotionally strained and physically distressed than those eating freely. This points to a possible danger of self-imposed, unsupervised diets.
Men and individuals categorized as “overweight” seemed especially vulnerable, absorbing more emotional strain from food restrictions.
Expert Caution: Don’t Starve the Mind While Feeding the Scale
Dr. Venkat Bhat, the psychiatrist and guiding voice of the research from St. Michael’s Hospital and the University of Toronto, cautioned: “These outcomes hint at the emotional hazards of overly rigid or lopsided diets, especially in people already battling weight-related concerns.”
Junk on the Plate, Clouds in the Head
The study further spotlighted a grim connection—diets filled with ultra-processed food (UPFs) tend to deepen depression. These Frankenstein-like edibles, stacked with sodium, refined sugar, bad fats, and synthetic extras, dominate 60% of the average American’s daily food intake.
In 2023, a separate study from Harvard TH Chan School of Public Health revealed this unsettling stat: downing nine or more servings of UPFs each day could spike depression risk by 50% compared to those consuming four or fewer.
Bright Side of the Fork: Mediterranean Vibes
On the brighter end of the table, those following a Mediterranean-style diet—a colorful bounty of fruits, vegetables, nuts, legumes, and fish—reported fewer emotional slumps.
Earlier studies show that this eating pattern can shrink your depression odds by nearly a third.
A Mental Health Crisis That’s Still Growing
According to Gallup’s 2023 report, 29% of US adults have been tagged with a depression diagnosis at some point, and 18% are currently living with or being treated for it.
Depression doesn’t just darken moods—it weaves into heart ailments, diabetes, strokes, Alzheimer’s, anxiety, and even substance dependency.
The Takeaway? Balance, Not Banishment
Dr. Bhat encourages those reshaping their eating habits to ease off the extreme restrictions and instead focus on “well-rounded, sustainable shifts that nourish the body fully.”
It’s worth noting the research only shows correlations—not solid cause-and-effect proof. Plus, the survey setup doesn’t guarantee participants were strictly following what they claimed.
Still, this work opens an important doorway for future research to explore how what we eat—or skip—might weigh heavily on how we feel.