Diet Culture Part 2: How dieting impacts us

In Part 1 of this blog series, we discuss the insidious nature of diet culture that falsely glorifies losing weight at all costs. We explored several ways that diet culture seeps into our mindset and how very early on in our childhood, we are told that being fat is bad. We learn that messaging early on is that “we are capable of controlling“ and must control our weight. After understanding the power of the diet industry and the pressure to strive for thinnness, one may begin to realize the reality that dieting can very well impact one’s well-being. 

More specifically, dieting can impact physical health, mental health and emotional health as discussed below. 

Physical Health

Biologically, our body’s natural response to dieting and restriction is to go into “starvation” or “famine mode”. Consequently, it responds by slowing down many of its normal functions to conserve energy. This natural response can be associated with changes in body functioning such as hormonal changes, reduced bone density and menstrual disturbances. Athletes who engage in restriction could be particularly affected by these changes as they could lead to a risk for osteoporosis, stress fractures, RED-S (Relative Energy Deficit in Sport) and injury. 

Another common physical consequence is the fixation on food. Engaging in diets diverts our reliance from intuitive eating and reinforces rigid rules. One tactic of diet culture is to convince us that we lack the ability to regulate our own eating habits and trust our instincts. It suggests that without calorie counting, macro tracking, and strict food restrictions, we would lose control and overeat uncontrollably. However, this feeling of losing control often stems from the body’s natural response to deprivation—it signals the brain to seek food urgently, as if facing a scarcity. This reaction occurs because the body cannot distinguish between intentional restriction and an actual shortage of food.

Every diet takes us further away from trusting our body. The chronic state of restriction is leading the body to seek food, particularly rich and calorie dense foods, in large quantities, reinforcing the belief that one would be out of control if it weren’t for their “willpower“ and dieting rules.

Another health impact that may occur in response to restriction, and one that is often overlooked, is the change in mental health. 

Mental Health

The Minnesota Starvation study has been long cited as probably one of the most important studies on the mental and psychological effects of food restriction. In this experiment, 36 men voluntarily starved themselves so that researchers and relief workers could learn about the changes in motivation, behaviour and ultimately the personality of those under starvation (1). It is important to note that a 1500 calorie diet was considered starvation in this experiment. This is a common caloric goal prescribed in various diets. 

The study’s implications about dieting are hallmarks to anyone who understands or has experienced disordered eating and dieting. Hunger led the men to food obsession, dreaming and fantasizing about food (1). They played with food and found ways to savour the limited amount of food provided. They reported fatigue, irritability, depression, apathy and decreases in mental ability (1). Some developed concentration issues due to their preoccupation with food. Elements of enjoyment in life such as socializing and interacting with others, faded away (1). Many recorded new anxiety and depressive symptoms (1).

Whether mild or severe, all these examples are true adaptations one can experience due to restriction from dieting. With all the changes in physical health and mental health, can one imagine the extent of how all these changes can influence our emotional well-being? 

Emotional Health

Purpose and worth cannot be measured in weight. Health and wellness cannot be measured through a number or Body Mass Index (BMI). Dieting mentality tempts us into self-dialogue that may look like: “if I am thin, I will be happy” or “if I am not thin, I am a failure”, but only provides a short term solution with long term harmful physical, emotional and mental consequences. The American Academy of Family Physicians defines that people with emotional health are: in control of their thoughts, feelings, and behaviors, able to cope with life’s challenges and bounce back from setbacks (2) . They feel good about themselves and have good relationships. 

Considering the power the number on the scale can hold, it makes sense that our mood, our attitude, and ultimately our emotional health, is affected.

When the measure of success is placed on something as uncontrollable as the number on the scale or our shape, dieting can slowly erode a person’s belief in their own abilities.

It can cause them to question their value as a person, and diminishes what they believe they deserve in life. And this can ultimately affect all areas of life whether related to work, home, family or relationships. 

References

1. Gil, C. (n.d.). The Starvation Experiment. Retrieved January 11, 2021, from https://eatingdisorders.dukehealth.org/education/resources/starvation-experiment
2. Familydoctor.org (2020). Mental Health: Keeping Your Emotional Health – familydoctor.org. familydoctor.org. Retrieved 5 November 2020, from https://familydoctor.org/mental-health-keeping-your-emotional-health/.