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The Truth About Dieting & Cognitive Dietary Restraint
Many of us have “dieted for decades,” yet continue to struggle with unwanted weight gain and the negative health consequences that come with it. We constantly feel restricted around food, like we can’t have our cake OR eat it, and we always say “no” to foods we love.
If you’ve ever thought, “I’m always on a diet, but I can never seem to lose weight,” or feel like you’re constantly food deprived without seeing the physical results you want, this might be for you.
Today, we’re talking about the concept of Cognitive Dietary Restraint. While it may sound like stuffy research terminology, it could have major implications for you and your body.
What Exactly Is Cognitive Dietary Restraint?
Cognitive dietary restraint (CDR) is defined as the desire to restrict food intake in order to lose or maintain weight. In other words, CDR describes our personal beliefs about how much or what we are “allowed” to eat.
For many people, it’s the force that drives us to say, “I can’t, I’m on a diet!” when offered a slice of birthday cake or to ignore physical hunger signals to avoid eating.
CDR is simply the psychological state of mind of “being on a diet”—it has nothing to do with how much food we are actually eating.
Surprising Research Findings:
You might assume that higher levels of CDR would be associated with lower body weight and better health outcomes. But surprisingly, research shows that high CDR levels are linked to:
- Higher levels of perceived stress
- Increased cortisol (stress hormone) levels
- Decreased bone mass
- Menstrual cycle irregularities & ovulation disturbances
- Shortened telomeres (physical markers of biological age)
- Higher likelihood of binge eating behaviors
People with high CDR are also more likely to binge after a perceived “failure”—for example, eating one cookie after a week of “clean eating” can lead to a full-on binge episode.
Takeaway:
Constantly feeling like you’re “on a diet” can have physical consequences, stress the body, and actually make you more likely to binge.
But What About Actual Caloric Restriction?
Interestingly, actual caloric restriction (done correctly) DOES have clear health benefits.
When people accurately track their food intake, health markers improve:
- Better insulin sensitivity
- Lower cortisol levels
- Improved menstrual cycle regularity
- Better quality of life & BMI regulation
In other words: Managing your calorie intake properly has well-defined positive impacts on long-term health.
How Do We Get the Best of Both Worlds?
How do we ensure that we’re eating the right amount without feeling like we’re constantly dieting? Let’s talk about it.
Research Suggests:
People who take a flexible approach to monitoring their food intake and eat a wide variety of foods tend to:
- Exhibit fewer binge eating tendencies
- Have better hunger & fullness regulation
- Experience fewer cycles of restricting & binging
2 Practical Takeaways for a Healthy Relationship with Food
1.) Make Peace with Food & Your Body
- Let go of the idea of “good” or “bad” foods (unless you have allergies or intolerances).
- Make space for foods you enjoy so you don’t always feel deprived.
- Eat mindfully, listening to your body’s natural hunger & satiety signals.
- Avoid the restrict-binge cycle by allowing yourself to enjoy food without guilt.
2.) Learn How to Accurately Measure Your Food Intake
- You don’t have to track calories forever, but periodically auditing your intake can be eye-opening.
- Macro tracking isn’t just about restriction—it can help ensure you’re getting enough of the important things:
- Energy (calories)
- Protein
- Fiber
- Carbohydrates & Fats
- Vitamins & Minerals
Final Thoughts
This is a highly nuanced topic that involves:
- Family traditions around food
- Cultural beliefs about dieting
- The hyper-palatability of processed foods
- Food scarcity and access
While there’s still much to explore in research, cognitive dietary restraint appears to be a key factor in long-term health and wellness.
Building a peaceful and balanced relationship with food while accurately managing intake takes effort—but it can lead to better physical, mental, and emotional health in the long run.
Need help optimizing your protocols to reach your health and fitness goals? Let us help by putting an expert in your corner to help you get there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!
References
- Kiefer, A., Lin, J., Blackburn, E., & Epel, E. (2008). Dietary restraint and telomere length in pre- and postmenopausal women. Psychosomatic Medicine, 70(8), 845–849. https://doi.org/10.1097/PSY.0b013e318187d05e
- Racine, S. E., Burt, S. A., Iacono, W. G., McGue, M., & Klump, K. L. (2011). Dietary restraint moderates genetic risk for binge eating. Journal of Abnormal Psychology, 120(1), 119–128. https://doi.org/10.1037/a0020895
- Bedford, J. L., Prior, J. C., & Barr, S. I. (2010). A prospective exploration of cognitive dietary restraint, subclinical ovulatory disturbances, cortisol, and change in bone density over two years in healthy young women. The Journal of Clinical Endocrinology & Metabolism, 95(7), 3291–3299. https://doi.org/10.1210/jc.2009-2497
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