Maintaining a balanced, nutritious diet is essential for long-term, effective weight management.

New research has found that calorie-restricted dieting may be linked to a higher risk of depression, especially among individuals with excess weight. The study suggests that simply being on a “diet” is associated with an increased likelihood of depressive symptoms.

This risk was most evident in individuals classified as overweight, who showed greater signs of depression when adhering to restrictive eating plans. Health experts continue to promote a nutrient-rich, well-balanced eating approach as the most reliable path to lasting weight control.

According to a recent study published on June 2 in BMJ Nutrition, Prevention & Health, calorie and nutrient-restrictive diets are both tied to elevated rates of depression in people carrying excess weight.

Specifically, calorie-restricted diets were found to be linked to cognitive-affective symptoms of depression, while nutrient-restricted diets were more often associated with physical (somatic) symptoms.

While earlier studies have explored the connection between dieting and mental health, the findings have been inconsistent. This new observational study does not prove causation but contributes important data to the broader discussion.

The Link Between Calorie Restriction and Depression

The researchers conducted a cross-sectional analysis using information from 28,525 individuals who participated in the U.S. National Health and Nutrition Examination Survey (NHANES) from 2007 to 2018. This included 14,329 women and 14,196 men.

Depression levels were evaluated using the Patient Health Questionnaire-9 (PHQ-9), a widely accepted screening tool for depressive symptoms. PHQ-9 scores range from 0 to 27, with categories of mild (5–9), moderate (10–14), moderately severe (15–19), and severe depression (20 and above).

Of the total participants, 25,009 were not following any diet and served as the control group. A greater percentage of men (90%) than women (85%) reported not dieting.

On average, those on calorie-restricted diets scored 0.29 points higher on the PHQ-9 than non-dieters. Among the dieting participants, 2,026 followed calorie-restricted plans, 859 followed nutrient-restricted plans, and 631 adhered to medical diets tailored for conditions such as diabetes or high blood pressure.

Participants with excess weight showed an even larger increase in depressive symptoms: PHQ-9 scores rose by 0.46 points for those on calorie-restricted diets and by 0.61 points for those on nutrient-restricted diets.

Dieting and Emotional Wellbeing

Dr. Ritu Goel, a board-certified integrative psychiatrist for children, teens, and adults, told Healthline that categorizing food as “good” or “bad” can distort a person’s self-image over time.

“Often, people begin to associate their value with their weight and the number on the scale,” Goel explained.

Rachel Goldberg, LMFT, PMH-C, a therapist in Los Angeles specializing in body image and eating disorders, echoed this concern.

“Most people begin restricting food to gain control and lose weight,” she said. “But usually, it results in overeating later and feeling like they’ve failed. Physiologically, calorie restriction also reduces a person’s ability to cope with stress.”

Long-term restrictive eating can lead to deficiencies in vital nutrients like protein, iron, and vitamin D.

“In trying to improve one area of health, people may unintentionally harm other aspects, especially mental wellness,” said Goel.

Goldberg added that her clients often become more emotionally sensitive or lose enjoyment in things that once brought happiness.

“Restriction doesn’t offer a solution—it traps people in a cycle that drains their mental energy,” she said.

How Many Calories Does Your Body Need?

A calorie measures energy.

• In food, it indicates how much energy the body can get from a given item.

• When you’re active, calories are the units of energy your body expends.

Daily calorie needs vary depending on age, sex, and physical activity level. On average, women typically need at least 1,600 calories per day, while men may require a minimum of 2,000 to maintain their current weight.

Healthy Eating Habits That Support Long-Term Wellness

Michelle Routhenstein, MS, a registered dietitian specializing in cardiovascular health, shared with Healthline that many of her clients come to her after trying restrictive diets that ultimately failed.

For lasting success, Routhenstein emphasizes the importance of balanced, sustainable dietary changes rather than extreme calorie cuts.

One effective practice is mindful eating—tuning in to your body’s natural hunger and fullness cues. For example, pausing near the end of a meal gives your body time to register satisfaction, which can help prevent overeating.

Another helpful tip is to eat meals consistently throughout the day, reducing the temptation for unplanned snacking or binge eating due to prolonged hunger.

Routhenstein also echoed Dr. Goel’s advice: avoid labeling foods as inherently “good” or “bad.”

“That kind of thinking can backfire,” she explained. “Instead, aim to choose foods that nourish your body and keep you full in a positive, balanced way.”

She also recommended seeking the support of a registered dietitian who can provide personalized advice and accountability on your journey to healthier eating.

Mood-Boosting Foods to Include in Your Diet

Certain foods have been found to help support emotional well-being.

Fatty fish like salmon and sardines, for example, are rich in omega-3 fatty acids, which Routhenstein says can improve mood and cognitive function.

Emerging research is also exploring the gut-brain connection, noting that a healthy digestive system may influence mental health.

Fermented foods such as kefir, yogurt, and kimchi are being studied for their potential to enhance emotional health through gut microbiome support.