International No Diet Day 2025: ‘Extreme or restrictive diets can harm physical and mental well-being’

Being on a restrictive diet continuously is generally not advisable. Image for representational purpose only. Photo Courtesy: istock

Mumbai dieticians say dieting is neither good nor bad, but if done incorrectly, it can have serious consequences on the body physically and mentally. Every year, International No Diet Day 2025 is observed on May 6 around the world to promote body positivity. While some may reject dieting, there are still many others that follow it.

Leena Martin, who is the chief dietitian at Holy Family Hospital in Bandra, shares, "Dieting depends on its purpose and structure. Diets rooted in balance, portion control and nourishment help maintain health, while overly restrictive plans may harm metabolism, mood and long-term wellness. It's best to focus on sustainable, science-backed habits over temporary fixes."

While dieting has received a bad reputation over time, mid-day spoke to Martin and Simmi Shah, who is a dietitian at Jupiter Hospital in Thane to break down the concept of dieting. Even as they say being on a diet isn't bad, they highlight the importance of regular meals over dieting.

Does being ‘on a diet' help? In other words, is ‘dieting' good or bad?
Shah: Dieting - as I would like to label it - a mindful structured eating habits- can be beneficial for weight management, improving metabolic health, and reducing the risk of chronic diseases like diabetes or hypertension. However, whether ‘dieting' is "good" or "bad" depends on the approach. A balanced diet focused on whole foods, portion control, and mindful eating can lead to sustainable results and better health outcomes.

On the other hand, extreme or restrictive diets can harm physical and mental well-being, leading to nutrient deficiencies, fatigue, irritability, and even disordered eating. The key lies in understanding that a healthy diet is not about deprivation, but about nourishment. Dieting should never be used as a quick fix but rather as a part of a long-term lifestyle change. Consulting a registered dietitian before starting any diet plan is crucial to ensure it's tailored to your individual health needs and goals. So yes, dieting can help - if done the right way.

Is it safe to be on a diet all the time?
Martin: It's not safe to be in a constant calorie-restricted state. Our bodies need phases of nourishment to repair, grow, and function optimally. Prolonged dieting can disrupt hormones, mental health, and metabolism. Instead, aim for long-term, adaptable eating habits that nourish without deprivation.

Shah: Being on a restrictive diet continuously is generally not advisable. While healthy eating should be a consistent lifestyle goal, being in a constant calorie deficit or eliminating food groups long-term can lead to serious health issues. Chronic dieting may cause fatigue, weakened immunity, hair loss, muscle loss, and hormonal imbalances. Moreover, it can negatively affect mental health, leading to stress, anxiety, and a distorted relationship with food. The body needs a wide variety of nutrients to function optimally, and prolonged restriction can lead to deficiencies and metabolic slowdown.

Instead of "always being on a diet", the goal should be to maintain a balanced eating pattern that includes all food groups in moderation. Periods of structured eating can be helpful for specific goals, but they should be followed by maintenance phases to support long-term wellness. Sustainable habits, not ongoing restrictions, are the key to a healthy life.

How is regular dieting different from following fad diets?
Martin: Sensible dieting promotes gradual, lasting health changes based on nutritional science. Fad diets often eliminate entire food groups or promise fast results, but they rarely consider long-term effects. They can cause nutrient gaps and rebound weight gain. Sustainable approaches prioritise overall well-being over short-term loss.

Shah: Regular dieting typically involves gradual, sustainable changes based on nutritional science - such as reducing sugar, choosing whole grains, managing portion sizes, and increasing fruits and vegetables. These diets aim to create long-term healthy habits and promote overall well-being.

Fad diets, however, often promise quick results through extreme restrictions or unproven methods - like eliminating entire food groups, relying on "magic" detox drinks, or following unrealistic rules. While fad diets may lead to rapid weight loss initially, they are usually unsustainable and can cause nutritional imbalances or lead to yo-yo dieting. Regular, balanced dieting is about progress and consistency, not perfection. Fad diets can disrupt metabolism, create food fear, and ultimately lead to disappointment. In contrast, evidence-based nutrition helps people build a better relationship with food and maintain results over time. Always choose diets rooted in science and personalised to your lifestyle and medical needs, rather than chasing trends.

Who should not be dieting, with respect to age group and gender?
Martin: Children, adolescents, pregnant or breastfeeding women, and older adults shouldn't follow restrictive diets. These groups have unique nutritional needs tied to growth, development, and hormonal health. For them, balanced, nutrient-dense meals without strict restrictions are far safer and more beneficial.

Shah: Dieting, especially restrictive dieting, is generally not recommended for children, adolescents, pregnant or breastfeeding women, and elderly individuals unless prescribed and monitored by a healthcare professional. These groups have specific nutritional needs vital for growth, hormonal health, or recovery. For children and teens, dieting can interfere with physical development and may increase the risk of eating disorders. During pregnancy and lactation, the body requires extra calories and nutrients to support both the mother and baby. Restrictive eating at this stage can lead to deficiencies that impact maternal and foetal health.

Elderly individuals, too, need nutrient-dense diets to combat muscle loss, weakened immunity, and chronic conditions - strict dieting can worsen frailty or malnutrition. Additionally, individuals with a history of eating disorders or mental health concerns should avoid unmonitored dieting. Dieting must always be personalised and supervised in such cases to avoid harm and ensure it meets medical and emotional needs.

What are the side-effects of dieting?
Martin: Overly strict dieting can lead to fatigue, irritability, hair loss, digestive issues, and weakened immunity. It may also trigger disordered eating or hormonal imbalances, especially in women. A healthy approach emphasises nourishment over numbers, supporting both physical and emotional well-being.

Shah: Dieting, especially when done improperly or too restrictively, can lead to a range of physical and psychological side-effects. Physically, common issues include fatigue, headaches, dizziness, constipation, and nutrient deficiencies. Extreme calorie restriction can slow metabolism, cause muscle loss, and weaken immunity. It may also affect hormonal balance, particularly in women, leading to irregular periods or fertility issues.

Mentally, dieting can increase irritability, anxiety, and an unhealthy obsession with food. Long-term dieters may develop disordered eating patterns, such as binge eating or orthorexia - a fixation on "clean" eating. Social isolation can also occur, as restrictive eaters may avoid gatherings involving food. Emotional well-being often takes a hit due to guilt associated with "cheating" or straying from the diet. These side-effects highlight the importance of adopting balanced, sustainable eating habits over extreme dieting. Listening to your body, eating intuitively, and seeking professional guidance can help avoid these pitfalls and support lasting health.

In a world where dieting is becoming fashionable, what are the benefits of eating regular meals?
Martin: Eating regular, balanced meals supports stable blood sugar, sustained energy, and reduced cravings. It also keeps metabolism steady and supports better concentration. Rather than skipping meals, honouring hunger cues and fuelling the body regularly creates a healthier relationship with food.

Shah: Eating regular, well-balanced meals offers a host of health benefits, particularly in contrast to restrictive dieting. It supports stable blood sugar levels, preventing energy crashes and cravings. Regular meals also help maintain a healthy metabolism, improve digestive health, and ensure the body consistently receives essential nutrients. Unlike dieting fads that often promote skipping meals or fasting for long periods, structured eating prevents overeating later in the day and supports better portion control.

Psychologically, regular meals reduce stress around food and promote a healthy, non-restrictive relationship with eating. They also encourage mindful eating - helping you recognise hunger and fullness cues more effectively. For those with busy lifestyles, scheduled meals can aid in better planning and healthier choices. Most importantly, regular meals help prevent the nutrient deficiencies and emotional toll often associated with restrictive diets. In a culture chasing thinness, consistency, balance, and nourishment should be the true wellness goals.

Share easy tips to eat a well-balanced meal that provides all necessary nutrients
Martin: Aim for a plate that's half vegetables, a quarter lean protein, and a quarter of whole grains. Add healthy fats like nuts or olive oil, and a fruit serving. Keep it colourful, seasonal, and minimally processed. Hydration and mindful eating enhance nutrient absorption and digestion.

Shah: Eating a well-balanced meal doesn't have to be complicated. Follow the "plate method" - half your plate should be vegetables (leafy greens, carrots, broccoli), one-quarter lean protein (chicken, fish, lentils), and one-quarter whole grains (brown rice, quinoa, chapati). Include healthy fats like nuts, seeds, or olive oil in moderation. Don't forget a source of calcium - like yogurt or plant-based alternatives. Add fruit as a natural dessert or snack for fibre and antioxidants. Stay hydrated by drinking water throughout the day. Limit processed foods, sugary drinks, and excessive salt. Planning by prepping meals or carrying healthy snacks can reduce the temptation to opt for unhealthy options. It's also helpful to read nutrition labels and be mindful of portion sizes. Lastly, enjoy meals without distractions - this supports better digestion and prevents overeating. A variety of colours, textures, and food groups on your plate ensures your body gets everything it needs to thrive.