Q: Does dieting slow metabolism?
I received this question on Instagram, and from clients all the time. While I think it’s becoming more known that diets can negatively impact metabolism, it is still so hard to break the diet cycle because of the world we live in. There is the “one size fits all” body ideal, and always a new diet, super food, evil food, “protocol,” etc., promising quick results to get you there (see my post from Sunday for more!). But if any of those diets actually worked, there wouldn’t be a need to keep doing them. This is by design, by the way, because if diets actually worked the diet industry wouldn’t be the multi-billion dollar industry it is. And aside from the whole not working thing, diets can indeed result in metabolic adaptations and long-term health risks.
What exactly is metabolism
Metabolism is the process in which the body converts food and drinks into energy to support the growth and repair of cells in the body, and provide energy for daily functions. Some individuals have quicker metabolism than others, and therefore “burn” more calories, or energy, at rest. This can be related to genetics, age, body size and gender. Despite with the internet says, there are no foods or supplements that can “boost” metabolism. However, certain behaviors can essentially “slow” metabolism.
Enter: dieting
My short answer to the above question is that yes, diets can slow metabolism. But all is not lost if you do have a history of dieting, so stick with me. You may have heard the stat that “95% of weight loss diets fail,” meaning most individuals on weight loss diets will regain lost weight within about 5 years (often much sooner). That is due in part to the unsustainability of diets, and because of the metabolic adaptations the body makes to caloric restriction. Essentially, the body is hard wired to slow down metabolic processes in times of starvation as a survival mechanism, and many diets mimic starvation because they are so restrictive. Another natural response to starvation that the body makes is fat storage, and this can date back to times when humans were unsure of when their next meal would occur and needed adequate fat stores to be used as energy just in case.
Changes in “set point” and weight cycling
Set point theory is the idea that the body genetically programmed to stay within a certain weight range, give or take 10-20lbs. This “set point” is different for everyone, and has no idea what a BMI is (BMI = not a measure of health, but that’s a post for another day). With restrictive diets, the body can lose weight beyond it’s set point, but then will typically regain this weight and “overshoot” its prior set point to ensure all lean body mass is regained. The end result is the regain of more fat mass than the body may have previously had, and a new set point. The metabolism that slowed with weight loss also remains slow with weight regain; however, because of the nature of restrictive dieting it’s common to have an increased urge to eat at this point. This contributes to more weight gain than originally lost, and makes it harder to lose weight each time a new diet is started. This cycle can repeat itself many times, often over years or even decades.
Breaking the cycle
The sooner you break up with dieting, the better; however, it’s never too late. That’s not just from a metabolic point of view, but also your relationship with food and your body. I often discuss with clients the importance of trust when trying to ditch dieting for good. Your body has to learn to trust you again - that you’re going to provide it with sufficient energy to be able to perform all of the important functions it needs to, without restriction. Only then can it begin to utilize the energy you’re providing it with efficiently. You also have to learn to trust your body - to tell you that it’s time for a meal or snack (hunger cues!) and that it’s satisfied or full (fullness cues!). That takes patience, and the understanding that your body needs time to adjust and recalibrate after dealing with the stress that comes along with dieting.
I can’t not mention that it can be incredibly helpful to work with a non-diet dietitian to help you navigate the tricky waters that are breaking up with dieting for good and making peace with food and your body.
For more information on working with me, please visit my website and schedule a free discovery call!