Healthy Weight Loss and Mental Health: A Warning From Recent Research
Diets with fewer calories potentially heighten depression risk.
New findings from a study led by Toronto-based researchers caution that how you diet may significantly influence your mental health. The researchers observed that those who excessively restrict calories could potentially experience increased symptoms of depression.
The investigation focused on 28,525 adults and categorized them into four dietary groups:
- Calorie-restricted dieters (8%)
- Nutrient-restricted dieters (3%)
- Persons following established medical diets, like the DASH diet (2%)
- Individuals not on any diet (87%)
The researchers analyzed the participants' self-reported data on depressive symptoms using the Patient Health Questionnaire-9 (PHQ-9) and screened factors like body mass index (BMI) and biological sex.
Calorie Restriction and Depression Link
The study indicated a connection between the dietary category and the participants' depressive symptoms. Across the entire sample, 7.79% reported depressive symptoms. Notably, individuals in the calorie-restriction group had higher overall PHQ-9 scores, showing an increase of 0.29 points compared to other groups.
Depressive symptoms were more pronounced among calorie-restricted participants with higher BMIs. Their PHQ-9 score rose by an average of 0.46 points.
Similarly, overweight individuals in the nutrient-restriction group did not experience a higher PHQ-9 score overall. However, when solely looking at this group, overweight participants showed a PHQ-9 increase of 0.61 points.
Associations Based on Sex
Interestingly, the researchers discovered that the associations differed between sexes. Male participants showed higher somatic symptom scores in all three dietary patterns. Furthermore, those on nutrient-restricted diets were likely to experience an increase in cognitive-affective symptoms.
Expert Insights
Amy Roethler, RDN, LD, a dietitian and nutritionist for Newport Healthcare's PrairieCare program, discussed the study implications with Medical News Today. Roethler stated: "This study supports the theory that significant calorie restriction can negatively impact mental health, specifically depressive symptoms."
While controversial diets like the carnivore diet may promise quick weight loss, they could potentially contribute to depressive symptoms, especially in men and individuals with higher BMIs.
Instead, focusing on balanced meals with fruits, vegetables, whole grains, healthy fats, and lean proteins can promote better moods, leading to more sustainable weight loss.
Timothy Frie, MS, CNE, a neuronutritionist, and nutritional psychology researcher, also weighed in on the study's findings, emphasizing the need for nutrient sufficiency and support during calorie restriction to avoid depression symptoms.
Cutting calories or entire food groups can lead to deficiencies in B vitamins, iron, omega-3 fatty acids, and complex carbohydrates, all essential for mood regulation. The study authors plan to research specific nutritional deficits that may arise from dieting and their impact on depressive symptoms.
In conclusion, it's crucial to prioritize your mental health while trying to lose weight. Balanced diets promoting nutrient sufficiency and ongoing dietitian guidance can help maintain positive mental well-being and support sustainable weight loss.
- The study suggests that individuals who excessively restrict calories might experience increased symptoms of depression.
- The researchers found a connection between the dietary category and participants' depressive symptoms, with those in the calorie-restriction group showing higher PHQ-9 scores.
- Depressive symptoms were more pronounced among calorie-restricted participants with higher BMIs, as their PHQ-9 score rose by an average of 0.46 points.
- Amy Roethler, a dietitian and nutritionist, stated that the study supports the theory that significant calorie restriction can negatively impact mental health, specifically depressive symptoms.
- Timothy Frie, a neuronutritionist, emphasizes the need for nutrient sufficiency and support during calorie restriction to avoid depression symptoms, as cutting calories or entire food groups can lead to deficiencies in B vitamins, iron, omega-3 fatty acids, and complex carbohydrates, all essential for mood regulation.
