5 Dangers of Dieting

Diet culture is incredibly prevalent in our everyday lives and many individuals experience this directly. Dieting practices often include restricting oneself to small amounts of food or eating only certain foods in order to lose weight - think keto, paleo, intermittent fasting, juice cleanses and many more. While it is generally assumed that dieting in regard to weight reduction is beneficial for your health there are concerns regarding the long-term health consequences of yo-yo dieting also known as weight cycling. 

The term yo-yo dieting or weight cycling refers to the practice of losing weight by way of a crash diet then regaining the weight once coming off the diet and repeating this cycle. For example, say an individual follows a strict paleo diet for two months and after seeing their desired results they begin incorporating old habits back into their routine and the weight is regained. They then decide to go back to their diet to lose the weight again and the cycle repeats itself. Weight cycling has been connected to increased risks for disordered eating patterns, decreased mood regulation, cardiometabolic risk factors, decreased lean muscle mass and increased risk for further weight gain.  

Whew, okay! Let’s get into it. 

1. Disordered Eating Patterns

Disordered eating can present itself in many ways. Common behaviors include fasting, binge eating, skipping meals, avoiding a type of food or food group or having inflexible eating patterns. Dieting is one of the most common forms of disordered eating and also encompasses many of the behaviors listed above. Disordered eating patterns are also challenging to unlearn and can quickly impact your relationship with food thus impacting quality of life.  

2. Increased Anxiety and Depression  

There is a very close relationship between your brain and gastrointestinal tract which is why your gut is often referred to as your “second brain”. Gut bacteria have the ability to communicate with your brain and a balanced diet promotes the growth of good bacteria; this can positively influence your mood regulation. Skipping meals can cause low blood sugar which impacts your mood regulation and will often cause feelings of weakness, fatigue and irritability. Cutting out entire food groups also reduces the variety of foods in your diet and can make it more difficult to get all of the essential nutrients you need. Low levels of zinc, iron, B vitamins, magnesium, vitamin D and omega-3 fatty acids are associated with negative moods and decreased energy levels. According to the National Library of Medicine, nutrition influences our good moods because 95% of serotonin (our feel-good hormone) is produced in your gastrointestinal tract. Serotonin also helps regulate sleep and appetite. Additionally, 50% of our dopamine is produced in your gastrointestinal tract and this hormone plays a role in mood, movement, memory and focus. Both serotonin and dopamine are influenced by the good bacteria that live in your intestines. A well-rounded diet that is high in fiber and probiotic foods can create an optimal environment for good bacteria to live and grow.

3. Cardiometabolic Risk Factors 

According to the Journal of Obesity and Metabolic Syndrome, weight fluctuation can lead to hyperinsulinemia and insulin resistance. Hyperinsulinemia is a condition characterized by higher-than-normal levels of insulin in the blood stream. Insulin resistance occurs when the body is less effective at getting blood sugar into the cells and the sugar remains in your blood stream. Poor blood sugar regulation can lead to metabolic disorders such as type 2 diabetes and chronically increased blood pressure (hypertension) which can have a negative impact on your heart health.

4. Decreased Lean Muscle Mass

As you age, you naturally begin to lose some muscle mass and our sedentary culture does not help matters. Did you know that weight cycling is another factor that can speed up the loss of lean muscle mass? Usually when weight loss occurs, both fat and a bit of muscle are lost in the process. As the individual gains weight again, it is usually fat mass that is added thus resulting in a net loss of lean muscle mass. This cycle can be avoided by gradually making lifestyle changes that include a combination of a balanced diet and resistance training.

5. Slowed Metabolism 

Over time yo-yo dieting can slow down one’s metabolism. This occurs due to our metabolism shifting to favor fat storage which is the body’s natural response to starvation and weight cycling can trigger this response. This process happens because back in the hunting and gathering days an individual might go days or weeks without eating enough food and the body is hardwired to conserve energy by slowing down metabolism. It is important to make sure you are eating enough to prevent slowed metabolism. When weight regain happens your body will often overshoot its prior “set point” which results in more fat stores than the body previously had to protect itself from the next “starvation period” or diet. In the cycle of yo-yo dieting your body becomes more and more conservative with its use of calories which ends up making it harder each attempt to lose weight.

How Can I Make Sustainable Changes?

Working with a registered dietitian-nutritionist (RDN) is a great way to understand how to incorporate foods sustainably into your diet regardless of your goals. If you do have weight loss goals then working with a dietitian can help you meet them without putting unnecessary stress on your body. 

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Sources

Terry, N., & Margolis, K. G. (2017). Serotonergic Mechanisms Regulating the GI Tract: Experimental Evidence and Therapeutic Relevance. Handbook of experimental pharmacology, 239, 319–342. Serotonergic Mechanisms Regulating the GI Tract: Experimental Evidence and Therapeutic Relevance | SpringerLink

Rhee E. J. (2017). Weight Cycling and Its Cardiometabolic Impact. Journal of obesity & metabolic syndrome, 26(4), 237–242. Weight Cycling and Its Cardiometabolic Impact

Rossi, A. P., Rubele, S., Calugi, S., Caliari, C., Pedelini, F., Soave, F., Chignola, E., Vittoria Bazzani, P., Mazzali, G., Dalle Grave, R., & Zamboni, M. (2019). Weight cycling as a risk factor for low muscle mass and strength in a population of males and females with obesity. Obesity, 27(7), 1068–1075. https://doi.org/10.1002/oby.22493

Contreras, R. E., Schriever, S. C., & Pfluger, P. T. (2019). Physiological and Epigenetic Features of Yoyo Dieting and Weight Control. Frontiers in genetics, 10, 1015. Physiological and Epigenetic Features of Yoyo Dieting and Weight Control