Why Am I Not Losing Weight on My Low Calorie Diet?

Choosing the lowest calorie option seems to make perfect sense if you’re trying to lose weight. It feels like you’re in complete control of how much you eat and how much weight you lose. 

But, is that really the case? Well, the research suggests otherwise. 

Why Low Calorie Choices SOMETIMES Backfire

You see, a study published in the journal Appetite back in 2011 found something interesting: when people constantly pick low calorie foods, they end up feeling hungrier, less satisfied, and more likely to overeat later. In this study, participants were given the same milkshake with the same amount of calories. But, half were told it was "indulgent" and high in calories. The other half were told it was a "sensible" low calorie shake. 

The results? Those who thought they had the high calorie shake experienced a bigger drop in ghrelin, the hormone that signals hunger. That is, they felt less hungry afterwards. Those who thought they had the “sensible” low calorie shake did not have any change in ghrelin, even though both shakes had the same number of calories!

This reveals an important truth: always focusing on calories may leave you less satisfied, feeling more deprived and more likely to overeat later. In the most roundabout redundant way, it really can set you up for failure.

The Danger of Restricting Too Much

When you restrict food (think cutting out carbs, dwindling down portion sizes, or choosing low calorie meals) your body and mind often respond with a jump in hunger and cravings. This is a natural, evolutionary response to “scarcity”. The more something feels scarce or “off limits”, the more likely humans are to hoard and collect more of it. A bit like the toilet paper panic-buying we all did during the first COVID-19 lockdown.

Over time you may find yourself in a cycle of under-eating, feeling unsatisfied, and then overeating, or even binge eating (read more about Binge Eating Disorder here). Cue feeling guilty, defeated and ashamed.

Why Satisfaction Matters

The key takeaway here is that satisfaction matters. When you allow yourself to enjoy what you eat, whether it’s the taste, texture, or the experience of eating, your body responds with greater feelings of fullness. The more satisfied you feel after eating, the less likely you are to overeat or snack later. Cue feeling calm.

This doesn’t mean abandoning healthy eating, but rather finding a balance. You want to include foods that not only fuel your body but also bring enjoyment.

What a Dietitian Can Help With

If you struggle with balancing satisfaction and healthy eating, a Dietitian is a great resource. Across our team of Dietitians, we specialise in the intersection of nutrition and psychology. We help you reflect on your eating habits and explore if restrictive thoughts or behaviors are fueling exhausting cycles of overeating. By understanding your unique relationship with food, we work with you to find strategies that give you clarity and leave you feeling confident in reaching your health goals.

The Bottom Line

Next time you find yourself reaching for the lowest calorie option, ask yourself “is this going to leave me satisfied?”.

If you're feeling stuck with how to balance satisfaction and nourishment, book an appointment with one of our Dietitians. We’re here to guide you toward eating habits that work for your lifestyle and long-term health goals.

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