Have you ever felt like giving up on your diet regime just because your mind and body are not in sync with it anymore? Diet burnout, according to Tanya Khanna, a Nutritionist and Yoga Trainer at Alyve Health, is “mental and emotional fatigue from constantly managing a restrictive eating plan or strict nutrition goals”.

Dr. Bhavna Garg, a dietitian at Yashoda Super Speciality Hospitals, explains, “Nutrition burnout is a common experience when people are overwhelmed by strict dieting and the constant pressure to eat healthy. It can make them feel frustrated, leading to emotional eating or even a sense of defeat.”

It’s particularly common among those with rigorous diets, intense fitness goals, or dietary restrictions for health. This fatigue can lead to frustration, loss of motivation, and stress around food choices. Let us understand the signs of having a diet or a nutrition burnout and how to deal with it.

Following are a few signs that suggest you may be experiencing diet or nutrition burnout.

Increased stress

Imagine a state when you can’t eat your favourite plate of momos because you are following a diet routine. Sounds stressful right? If you feel the urge to consume half a plate of momos, and end up consuming also, then it may be demotivating as well right? Exactly this is what it is what we are talking about here.

Loss of motivation and increased stress are common symptoms of diet burnout, as the excitement of starting a new plan fades. Over time, strict rules and constant meal planning can be annihilating, and make people dread their food choices. This leads to frustration and resentment, making it harder to maintain consistency and enjoy the process of healthy eating.

Food guilt

Now imagine the guilt you feel after having that half a plate of momos when you are on a diet. Food guilt occurs when individuals feel ashamed or anxious after eating foods they view as “off-plan” or “unhealthy.” This guilt can intensify stress, and make the perspn feel as though they’ve failed or lost control. Over time, food guilt fosters a restrictive mindset, leading to a cycle of indulgence and remorse that undermines a balanced, healthy relationship with eating.

Obsessive food thoughts

Have you ever had thoughts about having an aloo paratha plate with dahi late at night because you couldn’t eat it during the day? Or Chhole Bathure? Haha! This may also happen when you are constantly counting calories in the food you eat. Obsessive food thoughts arise when eating becomes an all-consuming focus, with constant attention on calories, ingredients, or upcoming meals.

Plateau frustration

Imagine, your stress, anxiety has gone to a next level. It has converted into frustration that is beyond your control. Because maybe even after following strict diets, doing workouts, getting rid of junk food, you are just not losing weight. This can feel discouraging, and push the individuals to question their efforts and lose motivation. Without visible results, staying committed becomes challenging, and frustration builds.

Over time, this stalled progress can lead to diet burnout, fostering feelings of defeat and tempt individuals to abandon their goals altogether. Dr. Monal Velangi, Sr. Dietitian, Dept of Nutrition and Dietetics, K J Somaiya Medical College, Hospital and Research Centre, notes that “with no benefits,” frustration can set in, especially if someone hits a plateau with weight loss or fitness goals.

Emotional eating

This is a common phenomenon. Dieting can sometimes affect your emotions and you may end up eating more than required. Dr Garg highlights that burnout can “lead to emotional eating or even a sense of defeat,” creating a cycle of guilt and restrictive behaviours.

Tips to overcome burnout

80/20 rule: Khanna advises using the 80/20 rule: focus on keeping 80% of meals aligned with your goals, allowing 20% flexibility. This approach helps create a sustainable lifestyle without extreme rigidity and hence help you not burn with a diet burnout.

Mindful eating: Slow down and enjoy meals without multitasking, paying attention to hunger and fullness cues instead of adhering to strict portion controls.

Set realistic goals: Khanna recommends focusing on small, achievable goals like adding more vegetables, drinking water, or eating on time, which can build momentum without overwhelming stress.

Velangi advises reviewing goals regularly and setting short-term milestones to stay motivated and prevent burnout. Working with a professional can also ensure goals are realistic and in tune with individual health needs.

Self-compassion: Avoid self-criticism and embrace a positive, patient mindset toward food. Dr. Garg says, “It’s okay to be kind to yourself. By shifting your mindset and embracing a more forgiving approach, you can cultivate a positive relationship with food.”

Engage in activities unrelated to food, such as exercise, meditation, or spending time with loved ones. This can reduce emotional reliance on food and foster well-being.

Professional guidance: A registered dietitian or nutritionist can tailor a plan suited to your health, lifestyle, and mental well-being. According to Dr. Garg, “Seek support and guidance from a nutritionist or dietitian who will create a plan that fits your lifestyle.” Consulting a therapist can also provide valuable coping strategies for emotional eating.

Restore with adaptogens: Dr. Addu Kiranmayi, Senior Clinical Nutritionist Rainbow Children’s Hospital, highlights the importance of nutrient-dense foods and adaptogens in combating burnout, as nutrient deficiencies and chronic inflammation can contribute to fatigue.

Foods such as turmeric, ginseng, ashwagandha, and omega-3s “work with your adrenal glands to bring hormones back into balance” and reduce stress. Foods rich in magnesium, like green vegetables and soybeans, help fight fatigue, while protein supports muscle repair and hormone balance.

Sleep and hydrate: Dr Velangi emphasizes that “quality sleep is essential” to regulate hormones and support emotional well-being. Proper hydration is also key to maintaining energy and cognitive function.

Avoid extreme diets: Dr Kiranmayi notes that extreme diets can increase burnout risks, as “poor diet choices with nutrient deficiencies can contribute to burnout.”

It’s better to opt for balanced, whole-food choices that align with long-term goals.

Conclusion

Diet burnout can take a toll on both physical and mental health, but it’s possible to overcome it with balance and compassion. Khanna sums it up well: “A balanced, flexible, and compassionate approach can help prevent [burnout] and foster a healthier relationship with food.”

Dr Garg reminds us that health is a journey, not a destination, and “by shifting your mindset and embracing a more forgiving approach, you can cultivate a positive relationship with food.”

Remember, taking it one step at a time makes all the difference.