How Diets Like the Whole30 Can Lead to Eating Disorders
We don’t often discuss the mental impact of restrictive diets such as the Whole30 (no “inflammatory” foods), keto (low carb, high fat), or paleo (foods allegedly eaten during the Paleolithic era). People love to advertise the weight loss and mood-boosting effects of these diets, but experts say they can push some of us into eating disorders.
I tried the Whole30 in January and liked it at first. I tend to be confused about the options and don’t understand what is best to eat for breakfast, so it was nice to have a recommendation. This gave me an excuse to make smoothies and try new dinner recipes.
However, after a few days, I began to notice some embarrassing thoughts. I read labels on everything and started thinking of anything that contained any processed sugar – cane sugar, brown rice syrup, etc. – as “bad.” I also noticed that some of the Whole 30’s carceral tongue was starting to get stuck in my head. For example, products are marked as “compliant” or “non-compliant”. Knowing a few people who have struggled with eating disorders, I wondered if diets that say you shouldn’t even eat beans or quinoa could be a gateway to eating disorders for some people. The experts I spoke with agreed that yes.
“All weight loss diets do not allow you to learn to eat ‘normally’ according to appetite, also called gut eating,” said Karen Koenig, a Florida social worker who advises people with eating disorders. “The more we restrict our food intake – by food type, food weighing, calorie count or fat grams – the more we ignore and suppress our body’s signals of hunger, satisfaction and satiety.”
While some people do benefit from restrictive diets because of their restrictive nature choices, as I did at the beginning, many find it hard not to take it to the extreme. Most people take part in these diets for some reason, whether it’s losing weight, cleansing their skin, or simply making them feel better. If (and more likely when) that doesn’t work, anyone can get frustrated. But for people who are already prone to anxiety and intrusive thinking (* raises hand *), or those who have a “addiction tendency,” a detox or diet can actually lead to something much more dangerous.
Diet rules may resemble risk factors for an eating disorder
Koenig says diet is often linked to bulimia nervosa and binge eating disorder because it can make the body think it is starving and lead to inappropriate hunger signals. But the behavior of healthy people on these diets can also mimic the symptoms of an eating disorder. While taking the Whole30, I obsessively avoided entire food groups in order to be “compatible,” including grains and legumes, which I have since learned can actually be very important for some people’s digestion . It took me a while to feel normal again eating these foods after I quit the diet.
“All-or-nothing thinking is a trait that is most likely to put someone at risk of developing an eating disorder after detoxification or dieting,” Koenig said. “This is also true of people who are impulsive, impatient, do not tolerate disappointment, or are able to delay gratification.”
Nutritionists say that short-term restrictive diets can still mess up your body and mind, even if you don’t follow them for weight loss. For example, people who take Whole30 to fight inflammation they believe is caused by too much sugar often eat a lot of protein to avoid carbs. But a hamburger without a bun will only go so far if you don’t balance your meals in some other way.
“Some people don’t understand how to create a balanced diet by following these strict dietary guidelines,” said Hayley Hughes, a nutritionist in Colorado. “The patient told me she ate avocado and bacon for dinner because it was on the Whole30 list. Unfortunately, this food was mostly fatty, without lean protein, fiber and many other nutrients. “
Proceed with caution
The bottom line seems familiar: widespread media coverage and cultural acceptance of diets such as Whole30, keto, and paleo (the latter two of which are actually sometimes prescribed by doctors) can bring susceptible people closer to eating disorders. Fortunately, I noticed my negative thinking early and gave up on it, but experts worry that not everyone can do the same.
It turns out that diet signals the body’s initial desire to avoid fasting, which leads to overeating and increased hunger signals.
If you are already dealing with behavioral problems, this effect can be even worse. “At particular risk are people who are impulsive, impatient, do not tolerate disappointment or are unable to postpone pleasure,” Koenig said.
Most people who follow the Whole30, Clean Program, Paleo, Keto, or any number of restrictive diets for a short period of time are likely to get out the other way without any side effects. But if you are already prone to anxiety, overthinking, compulsiveness, or addiction, it may be safer to check with your doctor or dietitian first.