When “healthy eating” turns against you
Researchers analysed data from more than 28.000 U.S. adults and compared their reported diets with mental health scores. People following calorie- or nutrient-restrictive diets had higher rates of depressive symptoms, with the effect strongest in men and those who were overweight.
- 8% of participants reported notable depressive symptoms.
- Calorie restriction was linked with higher PHQ-9 depression scores, among overweight participants, the increase was even bigger.
- Men showed the strongest effects.
The average difference was small, about 0,29 points on the PHQ-9 scale (0–27) but consistent across the large sample, suggesting it wasn’t random. In overweight participants the jump was closer to half a point, hinting at a stronger effect.
Not just the legs, the mind suffers too
The differences weren’t huge, but they were consistent and they highlight that cutting calories in real life often means missing nutrients and battling the stress of weight cycling. For cyclists, that could mean more than just flat legs. It could mean flat motivation, low energy, and a creeping loss of joy in riding.
The research team noted: “Real-life calorie-restricted diets and obesity often result in nutritional deficiencies (particularly in protein, essential vitamins/minerals) and induce physiological stress, which can exacerbate depressive symptomatology.”
The reality gap: labs vs. real life
In clinical trials, calorie restriction can look beneficial because diets are carefully designed to stay balanced. Out on the road, many riders restrict haphazardly, skipping meals, trimming carbs, or fuelling hard rides with little more than coffee. That mismatch is where the risks lie.
Cyclists often push restriction harder than the average person: chasing race weight, balancing heavy training loads, and cutting back simultaneously. Add higher nutrient needs for recovery and brain function, and the study’s warning hits home. The pursuit of watts per kilo can quickly become a trade-off with mood and motivation.
Cut without trimming your well-being too
Keep the deficit modest: Aim for no more than about 10–15% below your maintenance intake. Bigger cuts may seem faster but tend to backfire, leading to fatigue, mood drops, and inconsistent training.
Don’t skimp on carbs when they matter: Carbohydrates fuel both your muscles and your brain. Restricting them too heavily, especially before or during hard sessions, can leave you mentally foggy and emotionally flat. Use your biggest training days to eat the bulk of your carbs, then scale back on rest days.
Prioritise protein and healthy fats: Protein supports muscle repair and helps you feel satisfied, while omega-3 fats (from fish, nuts, seeds) are linked to brain health. These are the nutrients most often sacrificed in crash diets.
Think “nutrient per calorie”: If you’re cutting overall intake, every calorie should carry its weight in vitamins and minerals. That means fruit, veg, whole grains, lean proteins, and less reliance on empty-calorie snacks.
Watch for warning signs: Irritability, poor sleep, stalled recovery, or feeling “flat” are early signs you’ve gone too far. A dip in training motivation can be as telling as sore legs.
Use refeeds and rest days: Periodically eating at maintenance, especially before big training blocks or races, can stabilise mood and prevent the drag of constant restriction.
Measure more than kilos: Monitor your performance, recovery, and mood. A slightly higher number on the scale is often worth it if it means fresher legs, sharper focus, and better consistency.
Light on the scales, heavy in the mind
The study’s message is clear: going too lean can weigh on your mental health. For cyclists, the balance is delicate, fuel enough to keep your mood and motivation strong, while trimming gradually to improve performance. After all, watts per kilo are only valuable if you have the headspace and energy to use them.
