by Have you ever felt like giving up on your diet regime because your mind and body are no longer in sync? Diet burnout, according to Tanya Khanna, Nutritionist and Yoga Trainer at Alyve Health, is “mental and emotional exhaustion from constantly managing a restrictive eating plan or strict nutrition goals.”
Dr. explains Bhavna Garg, dietitian at Yashoda Super Specialty Hospitals, “Diet burnout is a common experience when people are in the midst of strict dieting and constant pressure to eat healthily. It can frustrate them, causing them to emotionally eat or even binge.”
It is especially common among those with strict diets, strict exercise goals, or dietary restrictions for health. This fatigue can lead to frustration, loss of motivation, and stress over food choices. Let us understand the symptoms of diet or nutritional burn and how to deal with it.
The following are some signs that indicate you may be suffering from a diet or nutritional deficiency.
Increased stress
Imagine a situation where you can’t eat your mom’s favorite plate because you are following a diet routine. Sounds stressful right? If you feel like you want to eat half of mom’s plate, and you also end up consuming it, it can also be discouraging, right? This is exactly what we are talking about here.
The loss of motivation and increased stress associated with dieting are common symptoms, as the excitement of starting a new plan fades. Over time, strict rules and constant meal planning can become exhausting and make people panic about their food choices. This leads to frustration and resentment, making it harder to maintain consistency and enjoy the process of healthy eating.
Food guilt
Now, imagine the guilt you feel after having that half plate of momos while on a diet. Food guilt occurs when people feel ashamed or anxious after eating foods they consider “unplanned” or “unhealthy”. This guilt can intensify stress, and make the perspn feel like they have failed or lost control. Over time, food guilt fosters a restrictive mindset, leading to a cycle of indulgence and remorse that undermines a balanced, healthy relationship with eating.
Obsessive food thoughts
Have you ever had thoughts of having a plate of aloo paratha with dahi late at night because you couldn’t eat it during the day? Or Chhole Bathure? Haha! This can also happen when you are constantly counting calories in the food you eat. Obsessive thoughts of food become when eating becomes an all-consuming focus, with constant attention to calories, ingredients, or upcoming meals.
Frustration Plateau
Imagine, your stress, anxiety has gone to the next level. It has turned into a frustration that you have no control over. Because maybe even after following strict diets, doing workouts, getting rid of junk food, you are not losing weight. This can lead to feelings of discouragement, and pressure individuals to question their efforts and lose motivation. Without visible results, staying committed becomes a challenge, and frustration builds.
Over time, this stalled progress can lead to dieting injuries, fostering feelings of defeat and causing individuals to abandon their goals entirely. Dr. Monal Velangi, Sr. Dietitian, Department of Nutrition and Dietetics, KJ Somaiya College of Medicine, Hospital and Research Center, notes that frustration can be “unproductive,” especially if one hits a plateau with weight loss or fitness goals. .
Emotional eating
This is a common phenomenon. Sometimes diet affects your emotions and you may eat more than necessary. Dr Garg highlights that burnout can lead to “emotional eating or even a sense of defeat”, creating a cycle of guilt and restrictive behaviour.
Tips to overcome burnout
80/20 rule: Khanna recommends using the 80/20 rule: aim to align 80% of meals with your goals, allowing for 20% flexibility. This approach helps to create a sustainable lifestyle without extreme rigidity and therefore helps you not to burn out with a diet burn.
Mindful food: Slow down and enjoy meals without multitasking, paying attention to hunger and fullness cues instead of adhering to strict portion controls.
Set realistic goals: Khanna recommends focusing on small, achievable goals like adding more vegetables, drinking water, or eating on time, which can build momentum without overwhelming stress.
Velangi recommends reviewing goals regularly and setting short-term milestones to stay motivated and prevent burnout. Working with a professional can also ensure that goals are realistic and in tune with individual health needs.
Self-compassion: Avoid self-criticism and adopt a patient’s positive attitude towards food. Said Dr. Garg, “It’s okay to be kind to yourself. By changing your mindset and adopting a better approach, you can cultivate a positive relationship with food.”
Engage in activities that do not involve food, such as exercise, meditation, or spending time with loved ones. This can reduce emotional dependence on food and promote well-being.
Professional guidance: A registered dietitian or nutritionist can tailor a plan to your health, lifestyle and mental well-being. According to Dr. Garg, “Get support and guidance from a nutritionist or dietitian who will create a plan that fits your lifestyle.” Consulting a therapist can also provide valuable coping strategies for emotional eating.
Restore with adaptogens: Dr. highlights Addu Kiranmayi, Rainbow Children’s Hospital Senior Clinical Nutritionist, the importance of nutrient dense foods and adaptogens to combat burnout, as nutrient deficiencies and chronic inflammation can contribute to fatigue.
Foods like turmeric, ginseng, ashwagandha, and omega-3s “work with your adrenal glands to bring hormones back into balance” and reduce stress. Foods rich in magnesium, such as green vegetables and soybeans, help fight fatigue, while protein supports muscle repair and hormone balance.
Sleep and hydrate: Dr. Velangi emphasizes that “quality sleep is essential” to regulate hormones and support emotional well-being. Proper hydration is also critical to maintaining energy and cognitive function.
Avoid extreme diets: Dr. Kiranmayi notes that extreme diets can increase burnout risks, as “poor dietary choices with nutritional deficiencies can contribute to burnout.”
It’s best to choose balanced, whole-food options that align with long-term goals.
Conclusion
Diet burnout can affect both physical and mental health, but can be overcome with balance and compassion. Khanna sums it up well: “A fair, flexible and compassionate approach can help prevent [burnout] and foster a healthier relationship with food.”
Dr. Garg reminds us that health is a journey, not a destination, and “by changing your mindset and adopting a more mindful approach, you can cultivate a positive relationship with food.”
Remember, if you take it one step at a time, it makes a big difference.
