Dante Carrillo
It is common to experience irritability when dieting due to low blood sugar, a lack of pleasure from eating, or the exercise of self-control. Self-control is a finite resource, and when it is depleted, it can be harder to control urges toward anger or aggression. Additionally, when we reduce our calorie intake, our bodies have to work harder to access and use fuel from stored energy, creating a state of energy deprivation that can lead to irritability, anxiety, and depression. To avoid these negative side effects, it is important to consult a doctor before starting a diet and view weight loss as a lifestyle change rather than a weight loss routine. This involves adding more nutrient-rich foods to your diet to feel full longer and have sustained energy throughout the day.
How to diet without irritability:
| Characteristics | Values |
|---|---|
| Consult a doctor | Seek professional help from a doctor or mental health expert to understand the underlying causes of irritability and find ways to cope with the feelings. |
| Avoid drastic changes | Do not schedule meals too far apart, and avoid an unbalanced diet. |
| Maintain blood sugar levels | Avoid letting your blood sugar levels dip too much throughout the day. Set up a meal and snack schedule to avoid these dips and keep your energy levels high. |
| Eat a balanced diet | Ensure your diet includes a mixture of fats, proteins, and carbohydrates. |
| Stay hydrated | Drink at least 8-10 drinks of fluid (around 1.5 litres) a day, such as water or non-caffeinated drinks. |
| Exercise | Engage in regular physical activity. |
| Take breaks | Allow yourself breaks from your diet. |
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What You'll Learn
Understand why calorie deficits cause irritability
Calorie deficits can cause irritability due to the state of “energy deprivation” that they create. When the body is in a calorie deficit, it has to work harder to access and utilise fuel from stored energy, leading to feelings of irritability, anxiety, and even depression. This energy deprivation can also result in low serotonin, dopamine, and other neurotransmitter levels, further contributing to these negative emotions.
Additionally, a calorie deficit can lead to an unbalanced diet. Cutting back on carbohydrates can cause low blood sugar levels, exacerbating feelings of irritability and anxiety. Skipping meals or not consuming adequate protein can also contribute to an unbalanced diet and irritability.
Furthermore, individual factors can increase vulnerability to the effects of a calorie deficit. For instance, those with a history of anxiety or depression may be more susceptible to the negative impacts of an energy deficit. Similarly, individuals experiencing chronic stress or fatigue might be more prone to irritability when their energy reserves are low.
The hunger hormone, ghrelin, is boosted when the body is low on fuel, while appetite-suppressing leptin is curbed, according to performance nutritionist Neil Livemore. This combination can intensify hunger and cravings, potentially impacting mood and irritability.
While calorie deficits can induce irritability, there are strategies to mitigate these effects. Maintaining a balanced diet, adequate exercise, hydration, and occasional breaks from dietary restrictions can help stabilise energy levels and mood. Consulting a doctor or mental health professional can provide personalised guidance on managing irritability caused by calorie deficits.
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Avoid drastic lifestyle changes
Fad diets are often difficult to maintain and can restrict essential nutrients your body needs to maintain good health. They can also be extremely expensive. Instead of making drastic changes, it's better to make small, incremental changes that are easier to stick to.
The CDC recommends a three-pronged approach to improving your eating habits: Reflect, Replace, and Reinforce. Firstly, reflect on your specific eating habits and understand what triggers you to make unhealthy choices. Keep a food diary and highlight bad habits, such as eating when stressed or bored, skipping meals, or eating too fast.
Then, replace unhealthy habits with healthy ones. For example, eat only when you're hungry, not when you're stressed or bored. Finally, reinforce your new eating habits over time. Don't be hard on yourself if you slip up occasionally—take it one day at a time.
- Cut back on red meat. For one meal a day, switch from red meat to poultry, fish, or a plant-based protein like tofu or beans.
- Stay hydrated. Drinking a glass of water before meals will help you feel fuller and make you less likely to overeat.
- Avoid sugary drinks and swap soda for water or low-fat milk.
- Snack on fruit and nuts instead of potato chips.
- Make half your plate fruits and vegetables, watch your portion sizes, and increase your physical activity.
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Maintain blood sugar levels
Maintaining stable blood sugar levels is crucial for overall health and can be managed through a combination of dietary and lifestyle changes. Here are some detailed tips to help you maintain healthy blood sugar levels:
Dietary Changes:
- Consume Whole Grains and Fibrous Foods: Opt for whole wheat bread, pasta, brown rice, oats, and quinoa. These foods are rich in fiber, which slows down digestion and helps control blood sugar spikes.
- Choose Complex Carbohydrates: Instead of refined carbohydrates, choose complex carbs that are low in added sugar and rich in fiber. Examples include whole grain breads and crackers, fruits, vegetables, nuts, and seeds.
- Include Lean Protein Sources: Incorporate lean proteins such as chicken, oily fish, and legumes into your diet. These help to slow down the release of sugars into the bloodstream, keeping blood sugar levels more consistent.
- Reduce Added Sugars: Avoid sugary foods and beverages, including sweet desserts and sugar-sweetened drinks, as they can cause blood sugar spikes.
- Consider Less-Processed Grains: People with diabetes may benefit from choosing less-processed grains, as they tend to have lower glycemic index (GI) scores. Pumpernickel bread and 100% stone-ground whole wheat bread are good options.
- Manage Portion Sizes: Be mindful of your portion sizes. Overeating, even healthy foods, can impact blood sugar levels.
Lifestyle Changes:
- Exercise Regularly: Physical activity helps lower blood sugar levels by boosting your metabolism and burning off excess sugars in the bloodstream.
- Stay Properly Hydrated: Drink plenty of water and hot liquids, as hydration helps stabilize blood sugar levels and may reduce snacking.
- Get Adequate Sleep: Prioritize getting enough sleep each night, as poor sleep is linked to higher sugar levels.
- Manage Stress: Stress can impact blood sugar levels. Find healthy ways to manage stress, such as through meditation, deep breathing, or light exercise.
Remember, it is always best to consult with your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have any health concerns or are taking medications. They can provide personalized advice and help you create a sustainable plan to maintain healthy blood sugar levels.
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Seek professional help
If you are experiencing irritability while dieting, it is important to seek professional help. Irritability caused by a calorie deficit is not uncommon, and there are several ways to address it.
First and foremost, consult your doctor or a mental health professional. They can help you understand the underlying causes of your irritability and provide strategies to manage your feelings. It is important to remember that dietary changes can affect your mood, and sudden reductions in calorie intake can lead to mood swings, irritability, and even lethargy. This is because when the body is in a calorie deficit, it has to work harder to access and utilise energy, resulting in a state of "energy deprivation". Additionally, low levels of serotonin, dopamine, and other neurotransmitters caused by the calorie deficit can contribute to feelings of irritability, anxiety, and depression.
Your doctor may recommend dietary changes to address your irritability. They might suggest trying a low FODMAP diet for a few weeks to see if it improves your symptoms. This diet has been shown to be effective in managing irritable bowel syndrome (IBS) symptoms, which can include irritability. If the low FODMAP diet helps, your doctor can advise you on gradually reintroducing foods containing FODMAPs. It is important to note that there is no one-size-fits-all diet for managing IBS, and different changes may work for different people.
In addition to dietary modifications, your doctor may refer you to a dietitian or specialist for further advice and treatment options. They may also recommend lifestyle changes, such as regular physical activity, adequate hydration, and maintaining a regular meal pattern. These lifestyle changes can be an essential part of managing irritability and improving overall well-being.
Remember, it is important to listen to your body and take breaks from your diet when needed. Consistent calorie restriction can lead to burnout and fatigue, which can exacerbate irritability. Giving yourself breaks can help reset your body and mind, restoring your energy levels and stabilising your mood.
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Exercise, stay hydrated, and eat a balanced diet
Firstly, regular exercise is important for both physical and mental health. It can help with weight loss and improving overall fitness, as well as boosting mood and energy levels. Aim for at least 150 minutes of moderate-intensity aerobic activity, like brisk walking or swimming, or 75 minutes of vigorous activity, such as running or aerobic dancing, per week.
Next, staying hydrated is crucial. Water has numerous benefits, including improved digestion, increased energy, and better cognitive function. Ensure you're drinking enough water throughout the day, and try to avoid excessive caffeine or alcohol consumption, as these can contribute to dehydration. Studies have also shown that increased hydration can lead to weight loss, so it's a great way to support your dieting efforts.
Finally, eating a balanced diet is essential for providing your body with the nutrients it needs to function optimally. The NHS Eatwell Guide recommends the following:
- Eat at least 5 portions of a variety of fruits and vegetables every day.
- Base meals on higher-fibre, starchy foods like potatoes, bread, rice, or pasta.
- Consume some dairy or dairy alternatives, such as soy drinks.
- Include beans, pulses, fish (aim for 2 portions per week, including 1 portion of oily fish), eggs, meat, and other sources of protein.
- Choose unsaturated oils and spreads, but consume them in small amounts, as all fats are high in energy.
- Aim to eat less saturated fat, sugar, and salt.
Remember, it's important to consult with a healthcare professional or a registered dietitian before making any significant dietary changes, especially if you have any special dietary needs or medical conditions.
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Frequently asked questions
Dieting can cause irritability due to lowered blood sugar levels and a lack of pleasure from food. Research suggests that it is the exercise of self-control that leads people to become irritable and aggressive. When we’re in a calorie deficit, our bodies have to work harder to access and use fuel from our stored energy, creating a state of “energy deprivation” that can cause feelings of irritability, anxiety, and even depression.
To avoid feelings of irritability when dieting, ensure you eat a balanced diet that includes a mixture of fats, proteins, and carbohydrates. Avoid drastic lifestyle adjustments and fad diets, as these can further lower blood sugar levels and cause irritation and depression. Getting enough exercise, staying hydrated, and taking breaks from your diet can also help to keep your energy levels up and your mood stable.
If you’re struggling with feelings of irritability, it’s important to seek professional help. A doctor or a mental health professional can help you to understand the underlying causes of your irritability and find ways to cope with the feelings.
