Low Calorie Diets May Cause Depression: Discover Healthier Eating Alternatives!

The study analyzed data from 28,525 individuals from the nationally representative 2007–2018 National Health and Nutrition Examination Survey (NHANES) conducted by the Centers for Disease Control and Prevention.

Depression levels were assessed using the Patient Health Questionnaire-9 (PHQ-9), where scores range from 0 (no depression) to 27 (severe depression).

Out of the participants, 25,009 were not dieting and served as the control group. Males made up a higher percentage of the non-dieting group compared to females.

Those who were on calorie-restricted diets had PHQ-9 scores that were on average 0.29 points higher than those not dieting.

Among dieters, 2,026 were restricting calories, 859 were limiting nutrients, and 631 followed specific dietary patterns for medical conditions.

For individuals with overweight, calorie-restricted diets saw a slightly higher increase in PHQ-9 scores (0.46 points), and nutrient-restricted diets showed a unique rise (0.61 points).

Dr. Ritu Goel, a board-certified integrative psychiatrist, discussed with Healthline how the categorization of food as “good” or “bad” can over time affect one’s self-perception.

“Their self-identity becomes associated with their body weight and the number on the scale, which then influences their self-esteem,” Goel stated.

Rachel Goldberg, a therapist specializing in eating disorders based in Los Angeles, shared similar insights.

“Many start dietary restrictions aiming to lose weight, which often leads to overeating and feeling a loss of control. Calorie restrictions can also reduce one’s ability to manage stress,” Goldberg noted.

Long-term restrictive diets can lead to deficiencies in nutrients like protein, iron, and vitamin D.

“Attempting to ‘fix’ one aspect of health might unintentionally harm others, especially mental health,” Goel suggested.

Goldberg observed that her clients are often more easily upset and find less joy in activities they previously enjoyed.

“Restrictive eating is not a solution but a cycle that consumes mental energy and is hard to maintain,” she added.

A calorie is essentially a unit of energy provided by food and utilized through physical activity.

• Food provides energy in the form of calories.
• Calories are expended through physical activities.

The amount of calories an individual needs can vary based on gender, age, and activity level.

Typically, women need at least 1,600 calories daily to maintain their weight, while men might need at least 2,000 calories.

Michelle Routhenstein, a dietitian specializing in heart disease, often sees clients who have unsuccessfully tried calorie-restrictive diets.

She emphasizes the importance of making balanced and sustainable dietary changes for successful long-term weight management.

One useful approach is mindful eating, which involves recognizing real hunger and fullness signals.

Taking a pause during meals to allow fullness signals to register can prevent overeating.

Maintaining a regular eating schedule can also help manage hunger and reduce random snacking.

Routhenstein advises against categorizing foods as “good” or “bad,” as it could lead to negative eating behaviors.

“Instead, focus on foods that nourish and satisfy,” she suggested. She also recommends consulting a registered dietitian for personalized advice and support in developing healthier eating habits.

Certain foods are known to help maintain a positive mood.

Foods rich in omega-3 fatty acids, like salmon and sardines, are especially beneficial. They help reduce depression symptoms and support brain function.

Emerging research also links a healthy gut microbiome to better mood and emotional health through the gut-brain axis.

Fermented items such as yogurt, kimchi, and kefir are being studied for their potential benefits to mental health.