International No Diet Day 2025: Is it safe to be on a diet all the time?

Mumbai dieticians say dieting is neither good nor bad but if done incorrectly it can have serious consequences on the body physically and mentally Every year International No Diet Day 2025 is observed on May 6 around the world to promote body positivity While some may reject dieting there are still many others that follow itLeena Martin who is the chief dietitian at Holy Family Hospital in Bandra shares ldquoDieting depends on its purpose and structure Diets rooted in balance portion control and nourishment help maintain health while overly restrictive plans may harm metabolism mood and longterm wellness Itrsquos best to focus on sustainable sciencebacked habits over temporary fixesrdquoWhile dieting has received a bad reputation over time midday spoke to Martin and Simmi Shah who is a dietitian at Jupiter Hospital in Thane to break down the concept of dieting Even as they say being on a diet isnrsquot bad they highlight the importance of regular meals over dietingDoes being lsquoon a dietrsquo help In other words is lsquodietingrsquo good or badShah Dieting as I would like to label it a mindful structured eating habits can be beneficial for weight management improving metabolic health and reducing the risk of chronic diseases like diabetes or hypertension However whether lsquodietingrsquo is ldquogoodrdquo or ldquobadrdquo depends on the approach A balanced diet focused on whole foods portion control and mindful eating can lead to sustainable results and better health outcomesOn the other hand extreme or restrictive diets can harm physical and mental wellbeing leading to nutrient deficiencies fatigue irritability and even disordered eating The key lies in understanding that a healthy diet is not about deprivation but about nourishment Dieting should never be used as a quick fix but rather as a part of a longterm lifestyle change Consulting a registered dietitian before starting any diet plan is crucial to ensure itrsquos tailored to your individual health needs and goals So yes dieting can helpmdashif done the right wayIs it safe to be on a diet all the timeMartin Itrsquos not safe to be in a constant calorierestricted state Our bodies need phases of nourishment to repair grow and function optimally Prolonged dieting can disrupt hormones mental health and metabolism Instead aim for longterm adaptable eating habits that nourish without deprivationShah Being on a restrictive diet continuously is generally not advisable While healthy eating should be a consistent lifestyle goal being in a constant calorie deficit or eliminating food groups longterm can lead to serious health issues Chronic dieting may cause fatigue weakened immunity hair loss muscle loss and hormonal imbalances Moreover it can negatively affect mental health leading to stress anxiety and a distorted relationship with food The body needs a wide variety of nutrients to function optimally and prolonged restriction can lead to deficiencies and metabolic slowdownInstead of ldquoalways being on a dietrdquo the goal should be to maintain a balanced eating pattern that includes all food groups in moderation Periods of structured eating can be helpful for specific goals but they should be followed by maintenance phases to support longterm wellness Sustainable habits not ongoing restrictions are the key to a healthy lifeHow is regular dieting different from following fad dietsMartin Sensible dieting promotes gradual lasting health changes based on nutritional science Fad diets often eliminate entire food groups or promise fast results but they rarely consider longterm effects They can cause nutrient gaps and rebound weight gain Sustainable approaches prioritise overall wellbeing over shortterm lossShah Regular dieting typically involves gradual sustainable changes based on nutritional sciencemdashsuch as reducing sugar choosing whole grains managing portion sizes and increasing fruits and vegetables These diets aim to create longterm healthy habits and promote overall wellbeingFad diets however often promise quick results through extreme restrictions or unproven methodsmdashlike eliminating entire food groups relying on magic detox drinks or following unrealistic rules While fad diets may lead to rapid weight loss initially they are usually unsustainable and can cause nutritional imbalances or lead to yoyo dieting Regular balanced dieting is about progress and consistency not perfection Fad diets can disrupt metabolism create food fear and ultimately lead to disappointment In contrast evidencebased nutrition helps people build a better relationship with food and maintain results over time Always choose diets rooted in science and personalised to your lifestyle and medical needs rather than chasing trendsWho should not be dieting with respect to age group and genderMartin Children adolescents pregnant or breastfeeding women and older adults shouldnrsquot follow restrictive diets These groups have unique nutritional needs tied to growth development and hormonal health For them balanced nutrientdense meals without strict restrictions are far safer and more beneficialShah Dieting especially restrictive dieting is generally not recommended for children adolescents pregnant or breastfeeding women and elderly individuals unless prescribed and monitored by a healthcare professional These groups have specific nutritional needs vital for growth hormonal health or recovery For children and teens dieting can interfere with physical development and may increase the risk of eating disorders During pregnancy and lactation the body requires extra calories and nutrients to support both the mother and baby Restrictive eating at this stage can lead to deficiencies that impact maternal and foetal healthElderly individuals too need nutrientdense diets to combat muscle loss weakened immunity and chronic conditionsmdashstrict dieting can worsen frailty or malnutrition Additionally individuals with a history of eating disorders or mental health concerns should avoid unmonitored dieting Dieting must always be personalised and supervised in such cases to avoid harm and ensure it meets medical and emotional needsWhat are the sideeffects of dietingMartin Overly strict dieting can lead to fatigue irritability hair loss digestive issues and weakened immunity It may also trigger disordered eating or hormonal imbalances especially in women A healthy approach emphasises nourishment over numbers supporting both physical and emotional wellbeingShah Dieting especially when done improperly or too restrictively can lead to a range of physical and psychological sideeffects Physically common issues include fatigue headaches dizziness constipation and nutrient deficiencies Extreme calorie restriction can slow metabolism cause muscle loss and weaken immunity It may also affect hormonal balance particularly in women leading to irregular periods or fertility issuesMentally dieting can increase irritability anxiety and an unhealthy obsession with food Longterm dieters may develop disordered eating patterns such as binge eating or orthorexiamdasha fixation on clean eating Social isolation can also occur as restrictive eaters may avoid gatherings involving food Emotional wellbeing often takes a hit due to guilt associated with ldquocheatingrdquo or straying from the diet These sideeffects highlight the importance of adopting balanced sustainable eating habits over extreme dieting Listening to your body eating intuitively and seeking professional guidance can help avoid these pitfalls and support lasting healthIn a world where dieting is becoming fashionable what are the benefits of eating regular mealsMartin Eating regular balanced meals supports stable blood sugar sustained energy and reduced cravings It also keeps metabolism steady and supports better concentration Rather than skipping meals honouring hunger cues and fuelling the body regularly creates a healthier relationship with foodShah Eating regular wellbalanced meals offers a host of health benefits particularly in contrast to restrictive dieting It supports stable blood sugar levels preventing energy crashes and cravings Regular meals also help maintain a healthy metabolism improve digestive health and ensure the body consistently receives essential nutrients Unlike dieting fads that often promote skipping meals or fasting for long periods structured eating prevents overeating later in the day and supports better portion controlPsychologically regular meals reduce stress around food and promote a healthy nonrestrictive relationship with eating They also encourage mindful eatingmdashhelping you recognise hunger and fullness cues more effectively For those with busy lifestyles scheduled meals can aid in better planning and healthier choices Most importantly regular meals help prevent the nutrient deficiencies and emotional toll often associated with restrictive diets In a culture chasing thinness consistency balance and nourishment should be the true wellness goalsShare easy tips to eat a wellbalanced meal that provides all necessary nutrientsMartin Aim for a plate thatrsquos half vegetables a quarter lean protein and a quarter of whole grains Add healthy fats like nuts or olive oil and a fruit serving Keep it colourful seasonal and minimally processed Hydration and mindful eating enhance nutrient absorption and digestionShah Eating a wellbalanced meal doesnrsquot have to be complicated Follow the plate methodmdashhalf your plate should be vegetables leafy greens carrots broccoli onequarter lean protein chicken fish lentils and onequarter whole grains brown rice quinoa chapati Include healthy fats like nuts seeds or olive oil in moderation Donrsquot forget a source of calciummdashlike yogurt or plantbased alternatives Add fruit as a natural dessert or snack for fibre and antioxidants Stay hydrated by drinking water throughout the day Limit processed foods sugary drinks and excessive salt Planning by prepping meals or carrying healthy snacks can reduce the temptation to opt for unhealthy options Itrsquos also helpful to read nutrition labels and be mindful of portion sizes Lastly enjoy meals without distractionsmdashthis supports better digestion and prevents overeating A variety of colours textures and food groups on your plate ensures your body gets everything it needs to thriveatOptionskeyd0ddb8ef8f1a62a8cdd22fac27fc5ea7formatiframeheight90width728params