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| source : newsbreak.com |
Let me ask you something I once had to ask myself, have you ever been deep into a “clean eating” phase, cutting calories like a champ, skipping dessert, pushing through the cravings… only to suddenly feel, well, miserable?
Same here.
I used to chalk it up to willpower fatigue. But after digging into recent studies and reflecting on my own past food journaling frenzy, I’ve realized there’s a growing body of science suggesting something much deeper: overly restrictive diets might actually be messing with our mental health.
And no, it's not just you. Or me.
The Study That Made Me Rethink Everything
A recent study published in BMJ Nutrition Prevention & Health looked at 28,000 American adults. Researchers analyzed their dietary habits alongside reported depressive symptoms. Here’s what they found:
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People who followed calorie-restrictive or nutrient-restrictive diets (low fat, low sugar, low carb, etc.) had significantly higher depression scores than those who didn’t diet at all.
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Men and people categorized as overweight were especially vulnerable.
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The 8% of participants who followed calorie restriction reported higher emotional and physical distress overall.
Let me repeat: even though these folks were technically doing what diet culture glorifies, eating “less” they felt worse, not better.
As Dr. Venkat Bhat, the study’s lead author, put it:
“Overly restrictive or unbalanced diets can backfire, especially in people already experiencing weight-related stress.”
This hit home. I remembered how, at the peak of my own “clean eating” obsession, I looked “healthy” on paper, but I was emotionally drained, irritable, and spiraling into binge-restrict cycles. Turns out, it wasn’t just a willpower problem. It was a brain chemistry problem.
Ultra-Processed Foods vs. Mediterranean Magic
The study also touched on diet quality, not just quantity. And the differences were striking:
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Diets high in ultra-processed foods (think frozen dinners, chips, sodas, fast food) correlated with much higher rates of depression.
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Americans currently get 60% of their daily calories from these ultra-processed foods.
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A separate 2023 study showed people who consumed 9+ servings of UPFs daily had a 50% higher risk of depression than those who had 4 or fewer.
On the flip side, those who embraced Mediterranean-style eating, rich in veggies, fish, healthy fats, whole grains, nuts, had notably lower depression risk. Some studies suggest the Mediterranean diet can cut depression risk by up to one-third.
The takeaway? It’s not just about cutting calories. It’s about what you’re feeding your brain.
Why Restriction Can Backfire on the Brain
Here’s what I found most illuminating from digging deeper into neuroscience and psychiatry research:
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Your brain needs carbs and fats to produce neurotransmitters like serotonin and dopamine, the very chemicals that regulate mood.
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Diets low in calories or lacking in key nutrients like omega-3s, B vitamins, and amino acids can disrupt that delicate balance.
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Prolonged restriction can also trigger a chronic stress response, cortisol goes up, and your resilience goes down.
That explains the “why am I so irritable and sad when I’m supposed to be getting healthy?” feeling many of us know all too well.
So... What Should We Be Eating for Mental Clarity?
If there's one thing I’ve taken away from both the research and my own trial-and-error journey, it’s this:
Food should fuel both the body and the mind.
Here’s what I now aim for:
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Sustainable balance no more “all or nothing” crash diets.
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Anti-inflammatory ingredients think salmon, olive oil, berries, leafy greens.
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Blood sugar balance meals with protein + fiber + healthy fats to avoid energy crashes.
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Regular joy-food moments yes, even dessert.
I also check in with my emotional hunger. Am I truly hungry, or just overwhelmed, tired, or trying to control something?
Final Thoughts: Let’s Eat Smarter, Not Less
This new study doesn’t mean we should toss all nutrition advice out the window, but it does mean we need to think twice before we cut calories like it’s a competition.
Your mental health matters just as much as your waistline in fact, they’re deeply connected.
If you’re on a health journey and noticing mood dips, irritability, or motivation crashes, maybe it’s not “just stress” or a lack of discipline.
Maybe your body, and your brain are asking for something different.
Food is not just fuel. It’s information. It’s medicine. And yes, it’s allowed to bring you joy.