Millions of people turn to quick-fix diets in the New Year, hoping to shift festive pounds, but scientists are warning that restrictive eating plans rarely deliver what they promise.
Research shows that just one in five people who lose weight through dieting manage to keep it off in the long-run, prompting psychologists to work out why diets fail so often.
Their findings suggest that there's a perfect storm of physical and psychological factors that work against people who slash their food intake dramatically, partly because the mind and body are hardwired to fight back against restriction.
On the psychological side, strict diets often mean cutting out the foods we love most – like chocolate, crisps, and ice cream, all of which provide pleasure.
Eating more protein and fibre helps dieters keep the weight off
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When we lose that enjoyment, the cravings kick in, triggering a powerful mental process of desperately wanting something, even though we're not hungry.
What's more, cravings tend to hit hardest when we're stressed or tired, or in the afternoons and evenings when willpower runs low.
One review found that deliberately excluding certain foods intensifies cravings for those exact items, explaining why crash diets often backfire and lead to weight gain.
Repeated diet failures also chip away at self-belief and make future attempts even harder.
Nutritionists also highlight that when we drastically cut calories, the body fights back by ramping up appetite, reducing feelings of fullness, and even burning fewer calories overall. Oftentimes, this drives us to overeat.
From an evolutionary standpoint, these responses once helped ancestors survive when food was scarce – but today they simply sabotage weight loss efforts, with research showing people typically regain between half and 70 per cent of the weight they've lost after dieting.
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An additional concern is the muscle loss that occurs during dieting, which matters because muscle plays a crucial role in our metabolism.
Experts say ditching the "all-or-nothing" approach in favour of gradual, balanced changes is far more likely to protect muscle and deliver lasting results.
One review found that deliberately excluding certain foods intensifies cravings for those exact items, explaining why crash diets often backfire and lead to weight gain
|GETTY
Rather than obsessing over calories, nutritionists recommend adding protein to help you feel fuller.
Fibre-rich foods like whole grains, beans, lentils, fruits and vegetables keep hunger at bay far better than processed alternatives.
Research suggests a high-fibre diet can help maintain a healthy weight throughout life.
Health psychologists recommend adopting coaching techniques yourself – setting realistic goals of one to two pounds per week, identifying potential obstacles, exercising with a mate, and tracking progress.
Skip the January quick-fix and make small, sustainable swaps you can stick with all year round.
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