Diet fatigue: Strict ‘clean eating’ can ruin your health, says leading dietician

Balanced and flexible eating habits are far more sustainable for long-term health than rigid diet rules (Picture: Pexels)

• Strict clean eating can cause diet fatigue and health issues
• Extreme diets may lead to nutrient deficiencies and exhaustion
• Balanced, flexible eating habits are healthier long-term

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Clean eating is promoted as the healthiest form of good nutrition. But adhering to very strict dietary guidelines for long stretches can come with unintended health consequences. Experts say such extreme eating practices can also lead to “diet fatigue,” which can take a toll on physical health as well as emotional well-being.

Over the past few years, people have become increasingly obsessed with “clean eating” when seeking to revise their health and lifestyles. The concept revolves around eating whole and minimally processed foods, avoiding refined sugars, preservatives and heavily processed products. And while this approach can absolutely help people eat better, a diet with extremely strict rules followed for an extended period can lead to trouble.

Cutting out entire food groups altogether or maniacally trying to eat “perfectly” can induce physical stress on the body as well as mental wear and tear, resulting in what experts say is diet fatigue. This can result in the body and mind becoming fatigued from being on alert to restrictive eating habits, leading to nutrient deficiencies, low energy levels and an unhealthy relationship with food. Balanced and flexible eating habits are far more sustainable for long-term health than rigid diet rules that will eventually cause harm to overall wellness, according to Ms Archana S, Chief Dietician, KIMS Hospitals, Bengaluru.

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Diet fatigue can create a variety of health related problems

1. Nutritional deficiencies

Many of the popular clean eating diets eliminate entire food groups such as carbohydrates, or dairy products, or fats. Ultimately, this will create nutritional deficiencies in those nutritional sources such as calcium, vitamin B12, iron, and healthy fats that are necessary for strong bones, a strong brain, and an efficient metabolism.

2. Constant exhaustion

Many extremely restricted diets tend to lead individuals to keep a daily caloric intake that is significantly lower than their normal caloric intake. With this lower daily caloric intake, people will frequently feel tired. The human body requires adequate nutritional sources (calories) to continue to carry out day to day life by keeping their immune systems functional and their organs functioning properly. If a person does not eat enough calories over a protracted period of time, they will experience fatigue; be weak; and have difficulty concentrating.

3. Elevated anxiety regarding food

People who concentrate on eating 'perfectly' will frequently experience increased anxiety when they eat. If food becomes a stressor, strict thinking about how and what to eat can lead to guilt or anxiety after eating and should be avoided for all human beings to establish healthy relationships with food.

4. The Development of unhealthy eating behaviours

If you eat very cleanly and strictly regarding your dietary choices and/or how you eat, this may lead to the development of some obsessive behaviours about how you eat in terms of what and when you eat; all of which can negatively impact mental well-being and social experience.

5. Sluggish metabolism and gaining/ losing weight rapidly

Restricting your diet long-term causes your metabolism to slow down as your body attempts to conserve energy. Therefore, it can lead to losing and gaining weight rapidly. After resuming a normal eating habit, the body will typically regain lost weight very rapidly - thus creating and maintaining weight loss frustration.

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6. Sociability and Lifestyle Limitations

People on highly restrictive diets have a harder time interacting socially with others at family/ friends’ gatherings or while traveling; thus, diminishing their emotional well-being and quality of life overall.

The ultimate goal of healthy nutrition is not to be perfect, but rather to achieve consistent balance in food selection and preparation.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis