We all know losing weight is good for us, so why don’t we JUST DO IT?

The Pros and Cons of Restrictive DietingBy Aimee Henry

Objectives

• To understand the distinction between Caloric Restriction (CR) and Caloric Restraint

• To briefly review the benefits of calorie restriction for the purpose of weight loss: -Physiological Benefits-Health benefits of the Okinawan diet-Psychological Benefits

• Identify the numerous ways the practice of calorie restriction can negatively impact an individual:

-Psychological Impact-Review the Environmental/Societal issues which make losing weight difficult

• Understand the impact of negative consequences of CR for clients as a practitioner

Calorie Restriction and Calorie Restraint-Similarities and Differences-

Similarities

• Both approaches attempt to reduce caloric intake for the purpose of weight loss and/or weight management.

• Food limits are self-imposed and self-monitored

Major Difference

Disinhibition: The propensity to overeat when control is threatened or disrupted

→Disinhibition is strongly correlated with dieting and less so with caloric restraint.

Calorie Restriction vs. Calorie RestraintAn Important Distinction

Caloric Restriction

Typically more severe reduction of calories→

Time-Specific, Short-term→

“Dieting”/All or Nothing approach→

Associated with Higher BMIs→

Severe restriction or elimination

of certain foods/types of foods→

Can result in greater short-term weight loss, often results in weight gain→

Yo-yo dieting→

Caloric Restraint

Less severe reduction of calories

Lifelong changes, Long-term

“Watching it”

Associated with Lower BMIs

Wider variety of foods consumed

Used primarily for weight management

Stable Weight

Benefits of Calorie Restriction Resulting in Weight Loss

Physiological Effects

• ↓ Blood Glucose → ↓ Insulin Resistance

• ↓ Blood Pressure/Hypertension

• ↓ Risk of many diseases- CVD, Type II Diabetes, Stroke, Atherosclerosis

• ↓ TG, TC, HDL and ↑ LDL • ↓Oxidative damage

• ↓ Inflammation/C-Reactive Proteins

• Normalized Metabolic State

• ↓ Seizure Frequency (from a Ketogenic Diet)

Eat Like an OkinawanCalorie Restriction- The Fountain of Youth?

Calorie restriction can also lead to Increased Longevity, as we have learned before.

Okinawans have the highest numberof centenarians per capita.

Okinawans consume 20% fewer calories than their neighbor, mainland Japan.

In addition to overall physiological health benefits which results in lower risk for many age-related diseases, Okinawans actually live longer than Americans:

Women = 5 years longerMen = 2½ years longer

The Okinawan Diet- Others Factors at Play

• The Okinawan diet consists of high-quality, low calorie foods: Vegetables, Grains (mostly whole), Fruit, Tofu/Soy, Green Tea, Seaweed and Fish rich in Omega-3s

• Dairy consumption is minimal

• Alcohol consumption is limited- 1 for women, 2 for men

• Physically active society

• They have a lifelong approach to eating which is embraced by the Okinawan society at large.

Psychological Benefits of Caloric Restriction

• Increased self-esteem resulting from a sense of control over eating behaviors

• Positive feelings associated with enhancing health and well-being

• A sense of accomplishment, if one achieves weight loss goals

• Positive feelings associated with enhanced appearance resulting from weight loss

Okay, this all sounds fabulous, so why aren’t we all losing weight?

Negative Psychological Impact of Calorie Restriction

• CR relies exclusively on the “will” of the dieter

• Abstinence violation effect- when an person makes small violations in cognitive restraint regarding overeating. “Slips-ups” are interpreted as a failure to maintain control and results in lower self-esteem and further lack of control. This could lead to emotional distress or possibly binge eating.

• Restrictive food behaviors are linked to stress- People under stress are at greater risk for increased or binge eating. In response to chronic stress, ghrelin is released, in an attempt to maintain homeostasis and cope with stressors. This is done at the expense of caloric intake.

• Emotional Eating / Disinhibition

• The practice of CR challenges basic QOL issues.

• ↑ Preoccupation with food/Food obsessed

• Continued perceived hunger/feelings of deprivation

More Negative Consequences

• People are inherently resistant to change- dieting is an uphill battle

• Irritability/anxiety

• Mood Swings

• Depression/Deadening of the Senses

• Guilt/Self-Doubt resulting from “breaking” the diet or being “bad.”

• Decreased Libido/lack of sex drive

• Multiple physiological ramifications dueto nutritional deficiencies which may result from extreme caloric restriction

Environmental/Societal Hurdles

• Societal impact/Lack of support- Food in our culture is often a social event. There are many social pressures that say, ”Eat!” While our societal norms embrace thin images. Peers do not always support weight reducing behaviors. There is pressure to belong and a need for acceptance which make CR difficult.

• Media images/Effects of advertising- We are inundated with “perfect” body images and food advertising, thus making CR even harder.

• Overabundance and accessibility of inexpensive, low-quality, high-calorie food.

Take Homes regarding CR Dieting

• As a practitioner, it is critical to understand the complexities of calorie restrictive diets.

• Successful implementation of a CR diet depends almost exclusively on the pre-diet state of mind of the individual.

• The mind-set/readiness of the dieter, must be monitored throughout the process.

• The end goal, is to not have the individual stay on a “diet,” but rather alter their eating behaviors and food choices, so that they can maintain weight loss, and later remain at a stable weight which works for them.

• Research is on-going and much more needs to be learned about the mechanisms which contribute to the psychology of restrictive dieting.

“Nothing arouses more hope than the first four hours of a diet. ” - Source Unknown-

Questions for Review

Name three negative psychological consequences of Calorie Restriction.

True or False:• The terms caloric restriction and caloric restraint, can be used

interchangeably.

• Despite the negative psychological consequences of restrictive dieting, the benefits which can be obtained by weight loss far outweigh the costs.

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