RESEARCH Counting calories linked to depression
Limiting calories too far could be linked with worsening depression symptoms, a new study suggests.
A study published in the journal BMJ Nutrition, Prevention & Health looked at data from more than 28,000 adults from the National Health and Nutrition Examination Survey, which surveyed participants on their diet quality and depressive symptoms.
People who followed a calorie-restrictive diet, particularly men and people with a body mass index considered overweight, were more likely to have higher symptoms of depression, according to the data.
Quality of diet also mattered. People who reported a diet with more ultraprocessed foods, refined carbs, saturated fats, processed meats and sweets were more likely to report higher levels of depression and those who ate more of a Mediterranean-style diet generally had lower risk of depression, the study showed.
"The findings suggest caution with overly restrictive or unbalanced diets, particularly for people already experiencing weight-related stress or challenges," said lead study author Dr. Venkat Bhat, psychiatrist, clinician-researcher and director of the Interventional Psychiatry Program at St. Michael's Hospital and University of Toronto.
Dr Bhat suggests "opting for balanced, sustainable dietary changes that meet nutritional needs and consider individual psychological impacts may help minimise potential negative effects on mood."
When restriction might impact depression
There are several reasons why the calorie restriction seen in the most recent study might be associated with a negative mental health impact.
Previous studied found that low-calorie diets that resulted in weight loss for people classified as overweight or obese was associated with reduced depression symptoms.
That could be because of physiological changes, improved physical mobility or increased positive social feedback, Keeler said.
"Embarking on a calorie restricted diet without experiencing weight loss, or experiencing 'weight cycling' might not produce improvements in depression, and on top of that may be frustrating or disheartening to individuals, causing an increase in depression," Keeler said in an email.
When calories are too restricted or not enough nutrients are being provided by a diet, there could be an interruption in physical processes that could lead to fatigue, sleep problems and difficulty concentrating, Keeler added.
Extreme dieting patterns also are linked to increased anxiety and a higher risk for an eating disorder, Woodruff said.
"The key is to examine what — and how much — is being restricted. Focusing on following a healthful eating pattern that supports mild to moderate caloric restriction may improve depressive symptoms and mood, whereas extreme behaviours can exacerbate mental, emotional, and physical health," she said via email.
Ditch the numbers!
Here at Zing Wellbeing, we believe it is time to ditch counting calories and focusing on the scales.
Instead focus on your overall health and wellbeing, eat nutritious, healthy, whole foods and cut out processed foods and bad fats.
Shift your mindset to getting your body and mind healthy.
To holistic healthIncreasing proteinWeight bearing exerciseSeeing food as medicineNot calorie countingReducing stressQuit worrying about calories!
And ironically, when I stopped counting calories and started really focusing on holistic health, which for me included stress reduction, sleep focus, increasing protein, lifting weights, gut health, reducing starchy carbs, and changing my entire mindset, I am now lighter and HAPPIER than I have been in years!
I have transformed every aspect of my life over the past year and the Wellness Smoothie is a quick way to increase my nutrition and protein which I use the Zing Wellbeing meal plans and the Wellness Smoothie and Protein Powder daily."
I 100000% believe that a holistic approach is one that not only WORKS BETTER but is 1 million times the right one for our short and long term health.
I speak from experience on the mindset shift too as well as talking to so many others.
Because when you shift your focus to health, to nourishing your body with real food, focusing on gut health and protein intake, moving with purpose, managing stress, sleeping will and supporting your mindset — not only do you feel stronger and more energised, but the weight naturally starts to fall away.
This is what makes Zing Wellbeing different.
Yes, you’ll lose weight — but you’ll do it in a way that feels empowering, not punishing and your health and wellbeing will increase SIGNIFICANTLY!
You’ll finally see your health as your greatest asset — not a number on the scales. The mindset shift is everything. The confidence is real. The results are lasting.My big tip - PUT THE SCALES AWAY. It is not the boss of you.
And it can depress you. Sure weigh in if you want to but don't let it dictate your life and there are lots of signs of improved health and weight loss other than just the scales.
