The Hidden Mental Health Costs of Dieting

The dark sides of dieting are rarely discussed.

Reviewed by Monica Vilhauer Ph.D.

In a world where dieting is often seen as a quick path to better health or improved self-esteem due to weight loss, the mental health consequences of dieting are not often acknowledged. Yet, the psychological toll of dieting can be severe, often outweighing any physical benefits. Let's explore some of the ways that dieting can impact mental well-being, creating challenges that go far beyond what’s visible on the surface.

The Psychological Toll of Dieting

Going on a diet involves more than just changing one's eating habits—it often brings a heightened preoccupation with food and body image. This hyper-focus can lead to obsessive thoughts about calories, food choices, and weight. Many dieters find themselves categorizing food into “good” and “bad,” a pattern that can spiral into a cycle of guilt and shame with every “slip” or indulgence. Over time, the pressure to maintain a perfect diet can severely impact self-worth, tying one’s value to the number on the scale or the ability to stick to restrictive eating patterns. When dieting becomes the measure of success, any deviation can feel like a personal failure, further eroding confidence and self-esteem. Diets can also lead to anxiety and stress is social settings, an increased risk of developing an eating disorder, and a decreased quality of life.

Social Anxiety and Isolation

Dieting can amplify anxiety and stress levels, especially in social situations. Imagine the stress of attending a family gathering, or going out with friends, while constantly worrying about eating the "wrong" foods or consuming "too many" calories. Many people on diets experience self-consciousness in social settings, feeling out of place or fearing negative judgment from others about their body. For some, this anxiety can lead to social isolation, as they begin to avoid events centered around food to escape the stress and "temptation."

Increased Risk of Disordered Eating

Dieting, particularly when it involves severe calorie restriction or rigid food rules, is strongly associated with the development of disordered eating. Research consistently shows that restrictive dieting can increase the risk of conditions like binge eating, anorexia nervosa, and bulimia nervosa (Fairburn et al, 2015). A study conducted by van Strien (2018) highlights that chronic dieting is one of the most significant predictors of binge eating, as the cycles of deprivation and overeating can become psychologically ingrained. Similarly, a meta-analysis by Stice et al. (2004) found that individuals who engage in dieting are more likely to internalize the thin body ideal, which can lead to negative body image. Additionally, the practice of dieting disrupts the body’s natural hunger cues, making it harder to identify when one is genuinely hungry or full (Herman & Polivy, 2008). Thus, rather than promoting a healthy relationship with food, dieting can paradoxically increase the risk of unhealthy eating patterns.

Decreased Quality of Life

Dieting can also diminish the simple pleasure of eating. Food is often a source of joy, connection, and comfort, but dieting can turn it into a source of shame and guilt. When every meal feels like a test of willpower, eating becomes less about nourishment and enjoyment and more about rules and restrictions. Being on a diet can also result in heightened stress and decreased happiness in everyday life, with many individuals feeling intense pressure to maintain control over their weight. Research has found that dieters often report reduced life satisfaction, largely due to the mental demands of constantly monitoring food intake (Redman & Ravussin, 2011).

Finding Balance: Embracing a Healthier Approach

The mental health costs of dieting can be profound, affecting self-esteem, social interactions, and overall happiness. Instead of strict diets, approaches like intuitive eating offer alternatives that respect both physical and mental health. Intuitive eating encourages listening to the body’s natural hunger cues and focuses on nourishment without the pressure of rigid restrictions.

Research has shown that intuitive eating is associated with positive mental health outcomes, including improved self-esteem and increased body satisfaction (Hazzard et al., 2021). By shifting the focus away from dieting and toward a balanced relationship with food, individuals can foster a more flexible approach to eating and nutrition that benefits both body and mind.