If you’re like a lot of Americans (and no judgment!), chances are you’ve followed a restrictive diet in the name of weight loss at some point: no sweets, no food after 8 p.m., nothing processed, you know the drill. Of course, it’s one thing to follow a particular diet because of an intolerance (e.g. if you have celiac disease) or an ethical concern (e.g. vegetarian and vegan diets). But subjecting yourself to restrictions in the name of dropping pounds? They can take over your life and leave you feeling guilty every time you “mess up.” Spoiler alert: These diets do not work.
It Can Inhibit Your Social Life
A list of food rules is severely limiting, which is especially tricky in social situations. When you're not able to go with the flow and make the best decisions you can in the moment, you may shut yourself out of situations that can make you uncomfortable, or at least you'll have less fun when you do join in.
“Anytime someone sets up black-and-white rules to their food and eating, it creates anxiety about how they’re going to stay within these boundaries,” says Carrie Gottlieb, Ph.D., a psychologist based in New York City. “You wonder ‘how do I avoid that party or restaurant meal?’ in hopes that you won’t need to eat certain things.” This can tempt you to avoid social situations altogether and lead to anxiousness, which is a negative by-product of restrictive dieting. Yeah, not sustainable.
You Could Be Cutting Out Necessary Nutrients
There are loads of nutrients that your body needs to function at 100 percent. Especially when exercising, for instance, research shows that your body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. If you’re on an elimination diet that encourages you to sacrifice good-for-you practices to “follow the rules,” you need to take a step back and analyze exactly what you’re doing, and why.
Plus, plenty of the common "off-limits" foods are actually good for you in moderation: Milk is a nutritional powerhouse, carbs fuel your workouts, and your body needs fat. If you're really focused on cutting something specific out of your diet, it's important to know why, what the impact will be, and how you can get the nutrients in other ways. For example, if you're really into the idea of going gluten-free, ask yourself if you have an actual sensitivity or if you're only doing it because it's buzzy. Going gluten-free means you may miss out on essential nutrients such as fiber, iron, and B vitamins. Consider carefully.
It Can Leave You Feeling Guilty — for No Reason
Seemingly everyone walks around these days with some sort of ambient guilt. Maybe it's because you forgot to call your mom last night, or you meant to do your partner a solid by grabbing toilet paper on your way home from work and forgot. You've already got enough pressure — the last thing you need is to deal with that when it comes to what you eat.
By putting so much pressure on yourself, you counteract part of the reason you’re eating well in the first place: to be healthier. Researchers from the University of Canterbury found that people who associate guilt with what they eat (in this scenario, chocolate cake) are less likely to maintain their weight over a year-and-a-half or have control over their eating. And scale aside, feelings of guilt and shame can, of course, take a toll on your mental health. Why beat yourself up over a brownie?
"Remind yourself that no food is inherently good or bad," says Gottlieb. "Focus on balanced eating and allow all foods in moderation for a healthier approach."
