How Dieting Affects Your Brain (Both Short-Term and Long-Term)

*For the purposes of this post, I do use certain terms that may be triggering depending on where you are at in your recovery. Please use caution if you are in the depths of your eating disorder; you can always come back and read later. Maybe try reading with a trusted friend or team member.*

Let’s be real: diet culture is everywhere. Regardless of where you’re seeing it – TikTok, commercials, ads, your friend – the pressure to shrink ourselves is LOUD and constant. But have you ever stopped to wonder what all this dieting does to your brain?

Spoiler alert: it’s more than just feeling “hangry.”

As a Nashville-based eating disorder dietitian, I work with people every day who are trying to heal their relationship with food—and a big part of that is understanding what dieting actually does to your mind…. so let’s break it down!

Short-Term Effects of Dieting on the Brain

When you start a diet, your brain notices. Fast.

1. Your brain gets anxious.

When you cut calories or eliminate entire food groups, your body sees it as a threat. This triggers the brain’s stress response. You might feel more irritable, anxious, or obsessed with food. That’s not a lack of willpower—that’s your brain trying to protect you!

2. Food becomes the main character.

Ever notice how when you're dieting, all you can think about is food? That’s not just you. Studies show that food restriction increases food-related thoughts and cravings. Your brain is literally trying to make sure you survive.. kinda cool, right?

3. Mood takes a hit.

If your body is lacking in something – whether it be carbohydrates or overall nutrition – your brain’s not getting the nutrients it needs. This can lead to brain fog, low energy, and sometimes symptoms of depression. Your brain runs on glucose—and when it doesn’t get enough, everything slows down.

Long-Term Effects of Dieting on the Brain

Now here’s where it gets even more important. Long-term dieting—especially yo-yo dieting—can have lasting effects on your mental and emotional health.

1. Disrupted hunger cues.

Dieting teaches us to ignore hunger and fullness. Over time, this disconnects us from our body’s natural cues. You may stop trusting your hunger, which makes intuitive eating and body trust harder down the road.

2. Higher risk of eating disorders.

Restrictive dieting is one of the strongest predictors of disordered eating. What starts as “just trying to be healthy” can spiral into chronic restriction, binge eating, or even a full-blown eating disorder.

3. Cognitive load increases.

Constantly thinking about food, calories, and body image takes up brain space. Long-

term, this can interfere with focus, creativity, relationships, and self-esteem. You deserve to live a life where food isn’t the boss of your brain! You deserve to live a life where you are able to be present in some of life’s most precious moments.

So… What’s the Alternative?

Healing your relationship with food doesn’t mean giving up on health—it means redefining it. Approaches like intuitive eating, health at every size nutrition counseling, and trauma-informed care can help you reconnect with your body, nourish it without restriction, and feel empowered while doing so.

Let’s Talk

If you’re tired of the dieting rollercoaster and want support from a compassionate, Nashville-based eating disorder dietitian, I’m just a message away. Reach out today for a free phone call—I’d love to meet you! https://www.tnnutritioncounseling.com/contact-8