The Science Behind Dieting: What It Really Does to Your Body

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• RELATED EPISODE: Break Free From Diet Mentality With Intuitive Eating
• RELATED EPISODE: It’s Not You, It’s the Diet

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Read the Transcript:

The Science Behind Dieting: What It Really Does to Your Body

Hi there, welcome to the Eating Habits for Life podcast! I have an enlightening episode for you today — we’re diving into The Science Behind Dieting: What It Really Does to Your Body.

I wanted to do this episode topic, because career women and especially women in healthcare come to me seeking my help because dieting isn’t working for them, and they realize they need a new approach.

I know that it’s a big big struggle to understand why the diets aren’t helping, and the frustration that comes with this. So I think it’s a topic very worthy of discussing, so I can hopefully give you some clarity and direction.

By the way, I want to hear more of what you’re struggling with and what you want to hear more of on this podcast, so tell me, tell me, tell me. You can do so down below in the episode description or if you listen on Spotify, you can actually just drop a comment if you’d like.

Super easy and I’ll do an episode on the topic you requested or the specific challenge you need help with. I’ve been doing them in the order they come in, so get your request in quickly and there’s a good chance it’ll be done within the next couple of episodes.

Alright, so have you personally ever found yourself stuck in the cycle of dieting, losing weight, and then regaining it all, maybe even more? You’re not alone. It’s a cycle that’s incredibly common, and today we’re going to unpack why that happens. I’ll also be sharing why ditching the diet mentality can lead to healthier habits, a better relationship with food, and lasting, healthy weight loss.

But first, let’s break down what’s happening inside your body when you diet.

What Diets Do to Your Body

When you go on a restrictive diet, your body reacts in ways you might not expect—and not in a good way. Let’s talk about three key things that happen:

1. Fat Cells Stick Around (And Multiply)

Here’s the thing about fat cells: once they’re created, they don’t just disappear. Studies show that fat cells shrink when you lose weight, but they don’t go away. What’s more, when you regain weight, your body can actually create new fat cells—this is called the fat overshoot phenomenon. Essentially, your body is preparing for future periods of starvation by creating more fat storage potential.

This was backed by research published in the Journal of Clinical Endocrinology and Metabolism, showing that individuals who lose weight through severe caloric restriction often regain weight rapidly due to this overshoot effect.

2. Ghrelin and Leptin Go Haywire

Next up: hunger and fullness hormones. When you restrict food intake, your body releases more ghrelin, also known as the hunger hormone, while leptin, the hormone responsible for telling you you’re full, drops significantly. That’s why after dieting, you might feel ravenously hungry, even after eating a normal portion.

A study published in The New England Journal of Medicine highlighted how these hormonal imbalances last long after the diet ends—up to a year! This is why it’s so common to feel out of control around food after restricting for an extended period.

3. Metabolism Slows Down

To make matters worse, dieting can lower your resting metabolic rate (RMR), which is the number of calories your body needs to function at rest. This is your body’s way of conserving energy for survival. This was demonstrated in The Minnesota Starvation Experiment (1944-1945), along with some other very negative effects.

The Minnesota Starvation Experiment was a study conducted by Ancel Keys and his colleagues during World War II, aimed to understand the physiological and psychological effects of starvation on human beings. The study involved 36 male participants who volunteered for the research.

Study Design:

• The experiment had two phases: a control phase lasting 12 weeks, where participants ate a normal diet (approximately 3,200 calories per day), and a starvation phase lasting 24 weeks, where their caloric intake was drastically reduced to about 1,570 calories per day.

Findings:

1. Physical Effects: Participants lost an average of 25% of their body weight during the starvation phase. They experienced significant physical changes, including muscle loss, fatigue, and decreased metabolic rates.
2. Psychological Effects: The study revealed profound psychological effects, including increased preoccupation with food, irritability, and mood swings. Many participants reported feeling anxious and depressed, with some developing behaviors associated with disordered eating.
3. Recovery Phase: After the starvation period, participants were slowly re-fed a normal diet. However, many struggled with binge eating and continued to experience psychological effects long after the experiment ended.

The Minnesota Starvation Experiment highlighted the severe consequences of caloric restriction and the complex interplay between physical and psychological well-being. It provided valuable insights into the long-term effects of dieting and reinforced the understanding that restrictive eating can lead to a cycle of deprivation and binge eating.

Psychological Effects of Dieting

It’s not just your body that diets mess with. There’s also a profound psychological impact, and it can be devastating. Let’s go through some of the mental and emotional effects:

Increased Binge Eating and Feeling Out of Control

Here’s the ironic part: restrictive diets often lead to binge eating. When you deny yourself certain foods, your cravings for them increase. Eventually, you give in—and it’s usually not in a controlled way. This sets off a cycle of guilt, shame, and the belief that you’ve failed, which pushes you right back into the dieting trap.

Food Obsession and Guilt

Dieting makes you think about food all the time. Studies have shown that people on restrictive diets spend more time thinking about food, what they’ll eat next, and whether they’ve “earned” their meals. This constant preoccupation can drain your mental energy, leaving less space for work, relationships, and activities you enjoy.

Example: Think about it like this: you’re at work, you’ve had a small lunch because you’re dieting, and instead of focusing on your meeting, all you can think about is how hungry you are. Or, you’re out with friends, and instead of enjoying their company, you’re mentally calculating the calories in your drink or what you’ll have for dinner. It’s exhausting.

Ruined Social Experiences

Have you ever been out to dinner and felt paralyzed by the menu, worried that there’s nothing “safe” to eat? Or skipped out on going to a party because you didn’t want to face the temptation of snacks and drinks? Dieting can rob you of social experiences and make food feel like the enemy.

For women in healthcare, this can be especially taxing. With the constant demands of work, the added stress of having to “stay on track” with a diet during long, exhausting shifts can feel overwhelming.

The Benefits of Non-Dieting

Okay, so that’s the bad news. But the good news is that there’s a better way. Shifting from dieting to non-dieting—which includes an intuitive or mindful eating approach—can transform your relationship with food and your body in incredible ways.

Now, I know some of you might be thinking, “But what if I lose control if I just eat intuitively? Won’t I just end up eating cookies all day?” It’s a valid concern, and I’ve seen it in my clients as well. The fear is that intuitive eating will lead to unrestricted eating, which they associate with weight gain or an unhealthy lifestyle.

However, it’s crucial to understand that intuitive eating doesn’t mean eating whatever you want without thought. Instead, it’s about reconnecting with your body’s natural hunger and fullness signals. It’s a practice of moderation rather than absolutes.

Many people find that when they allow themselves to enjoy foods they love, like cookies or cake, without guilt or restriction, they actually eat them less frequently. The fear of “losing control” often stems from the years of deprivation and strict dieting, where certain foods became forbidden. By allowing these foods into your life regularly and guilt-free, they lose their power and the urge to binge decreases.

Let’s talk about the benefits on a non-dieting approach:

1. Healthier Habits and Sustainable Change

When you stop dieting, you start making food choices based on how your body feels rather than a set of rigid rules. You’ll begin to naturally choose foods that nourish you because you’re tuned in to how they make you feel. This leads to lasting change because it’s not about willpower, but about understanding your body’s needs.

Example: A woman working in healthcare might find that she no longer binges on sugary snacks after a long shift, not because she’s restricting them, but because she’s eating balanced meals that keep her energy levels steady.

2. Improved Body Image and Self-Esteem

One of the most profound effects of ditching diets is the improvement in how you see yourself. Without the constant pressure to shrink your body, you can start appreciating it for what it does for you every day. You’ll likely feel more confident and less concerned with meeting unrealistic standards.

Example: Picture this: instead of stepping on the scale every day to check if you’ve lost weight, you focus on how you feel. Are you more energized? Less irritable? This shift in focus leads to better self-esteem because you’re measuring success by how you’re taking care of yourself, not by a number on the scale.

3. Less Mental Energy Spent on Food

When you’re not obsessing over every bite, you have more mental energy to focus on your career, relationships, and hobbies. This is especially true for busy professionals like women in healthcare, who already have a ton on their plates (no pun intended!). By letting go of restrictive food rules, you free up space in your mind to think about things that truly matter.

4. Better Social Life and Relationships

Without the diet rules hanging over your head, you’ll feel more relaxed in social settings. You won’t have to decline invitations to dinners, parties, or gatherings out of fear that you won’t be able to “stick to your plan.” Food becomes something you enjoy, not something you fear.

Example: Imagine going out to dinner with friends, ordering what you want, and being fully present during the meal. You’re not focused on the calories in your entrée or whether you’ll “blow your diet” by having dessert. You’re simply enjoying the experience and the people around you.

Finally, for the really good news. You know how when you’re dieting, the reward is the number on the scale?

One of the most rewarding aspects of moving away from dieting is the wealth of non-scale victories you can achieve. These victories remind us that health is not solely determined by weight.

Non-Scale Victories:

Better skin: As you nourish your body with whole foods, you may notice improvements in your skin’s appearance, thanks to a diet rich in vitamins and healthy fats.

Increased energy: With balanced nutrition, you’ll experience stable energy levels throughout the day, reducing those afternoon slumps.

Less risk of chronic disease: Have you heard the phrase, “food is medicine”? Well it really can decrease the medications you’re on, plus substantially decrease disease itself and risk of disease.

Better emotional well-being: Letting go of the guilt associated with food leads to improved mental health. You’ll develop a healthier body image and foster a positive relationship with food, which can boost your self-esteem.

Increased Physical Strength: Many people notice improvements in their strength and endurance, whether it’s lifting heavier weights at the gym, completing a race, or simply feeling more capable in daily activities.

Better Sleep Quality: Improved eating habits can lead to more restful and restorative sleep, which is crucial for overall health and well-being.

Enhanced Mood: A healthier diet can positively impact your mood and reduce feelings of anxiety or depression, leading to a more optimistic outlook on life.

Greater Confidence: As you embrace your body and make healthier choices, you may find that your self-confidence increases, helping you feel more comfortable in your skin.

Improved Digestion: Eating more whole foods and focusing on balanced meals can lead to better digestion, reducing issues like bloating, constipation, or discomfort.

Stronger Immune System: A nutrient-rich diet can bolster your immune system, helping you feel healthier and reducing the frequency of illnesses.

Mindful Eating Habits: Developing a more mindful approach to eating can enhance your overall enjoyment of food, allowing you to savor each bite rather than rushing through meals.

Better Stress Management: As your relationship with food improves, you might find yourself better equipped to handle stress without turning to food for comfort.

Decreased Cravings: Over time, you may notice a reduction in cravings for unhealthy foods as your body learns to trust you to provide it with the nourishment it needs.

More Enjoyable Movement: You might discover that you enjoy physical activities more when you’re not focused on burning calories, leading to a more active lifestyle.

By focusing on these non-scale victories, you begin to see that health encompasses far more than just the number on the scale. It’s about how you feel in your body, your energy levels, your confidence, and your overall well-being.

So, what’s the takeaway here? Diets don’t work—not in the long term atleast, and certainly not for your mental or physical health. But you can shift away from dieting and embrace a healthier, more fulfilling way to eat and live.

Each meal presents a chance to understand your body’s needs better and nourish yourself in a way that feels fulfilling. You don’t have to face this journey by yourself.

If you’re eager to leave the dieting mindset behind, ditch any bad eating habits, and embrace a healthier relationship with food, I’m ready to help you.
I invite you to book your free consultation. We can dive into how to transform your eating habits for lasting change—without dieting.

Book your free consultation using the button below. Thanks so much for listening, take care and I’ll talk with you next week.