A large study from the U.S. suggests that extreme calorie-cutting may do more harm than good—especially for your mental health.
Researchers analyzed data from over 28,000 adults and found that people who followed very restrictive diets were more likely to show signs of depression. The effect was especially noticeable in men and those with higher body mass indexes (BMI).
The study, published in BMJ Nutrition, Prevention & Health, also highlighted that what people eat matters just as much as how much. Diets high in ultra-processed foods, sugars, and saturated fats were linked to worse mental health, while people who ate more Mediterranean-style meals—rich in whole grains, vegetables, lean proteins, and healthy fats—reported fewer symptoms.
“People already struggling with weight or mental health may be especially vulnerable to the negative effects of extreme dieting,” said lead author Dr. Venkat Bhat.
Experts say that while the study doesn’t prove cause and effect, it does raise concerns about unsupervised or poorly balanced diets. Other researchers note that supervised calorie reduction, when done right, can sometimes help mood—showing just how important proper guidance is.
Drastic dieting can also lead to fatigue, poor sleep, and difficulty concentrating due to nutritional imbalances. That’s why many health professionals recommend balanced, moderate eating plans over extreme restrictions.
“If you’re looking to improve your health, don’t just cut calories—focus on building balanced meals,” said dietitian Natalie Mokari. “Include protein, healthy fats, carbs, and plenty of fruits and veggies.”
The bottom line? It’s best to avoid quick-fix diets and consider speaking with a registered dietitian to find a plan that works for both your body and your mind.