09.06.2025.
New research warns against unsupervised calorie-cutting- especially for men and people with higher BMI.
Hey, who hasn’t felt that rush to get in shape? Summer’s here, a party’s coming up, and maybe there’s a wedding around the corner. Or maybe it’s just the daily pressure to live up to the world’s obsession with “beautiful people” (remember Ed Sheeran’s song?). Suddenly, that moment of chilling on the sofa with Ben & Jerry’s feels like a guilty act.
According to researchers, people might be paying with their mental health in their efforts to slim down. Some jump on the latest weight-loss pill craze, while others go for the classic route – strict calorie counting. You know, the old-school dieting game.
If that sounds like you, it might be time to take a closer look at a new study published in BMJ Nutrition, Prevention & Health. It raises some serious red flags about the mental health impact of very low-calorie diets.
The researchers analyzed data from over 28,000 U.S. adults through the National Health and Nutrition Examination Survey and found a strong link between calorie-restrictive diets and increased rates of depressive symptoms.
Who’s at higher risk?
Interestingly, the association was strongest among men and people with a BMI in the overweight category. This suggests that restrictive dieting may hit some groups harder than others, possibly due to greater nutrient needs, social expectations, or hormonal differences.
But calorie count isn’t the only factor at play. Researchers say – diet quality matters too. Participants who consumed more ultra-processed foods, like sugary snacks, refined carbs, and processed meats, were more likely to report symptoms of depression.
On the flip side, those following a Mediterranean-style diet rich in vegetables, fruits, lean proteins, and healthy fats had a lower risk of depression.
So, here is the thing. It’s not just about how much you eat – it’s about what you eat.
Why the conflicting messages?
It’s worth noting that previous studies have shown positive effects of calorie-restricted diets on mood, especially when supervised by healthcare professionals. A 2023 study, for instance, found that medically guided dieting can reduce depressive symptoms. So why the contradiction?
Experts suggest the difference lies in supervision and nutritional balance. Unsupervised dieting can easily lead to nutrient deficiencies, energy crashes, and hormonal imbalances—all of which can negatively affect mental health.
What this means for you
If you’re considering cutting calories to improve your physical health or appearance, it might be time to take a more balanced approach. Instead of slashing your intake drastically, consider:
- Focusing on whole foods over processed ones
- Incorporating healthy fats and proteins to keep your brain nourished
- Avoiding extreme diets unless guided by a healthcare professional
- Checking in with your mental health as much as your weight
A healthy diet is very much about how you feel, not just about how many kilos you can lose and how fast. And always remember, it’s better to ask for advice from a professional medical expert before making any changes to your diet.
Stay healthy!
SOURCE
https://www.cambridge.org/core/journals/psychological-medicine/article/effect-of-a-lowcalorie-diet-on-depressive-symptoms-in-individuals-with-overweight-or-obesity-a-systematic-review-and-metaanalysis-of-interventional-studies/593602D7709A26CBEE27BE352AC26B58 https://nutrition.bmj.com/content/early/2025/05/28/bmjnph-2025-001167
