Eat More to Lose Weight? Why Restrictive Dieting Can Backfire

For decades, the dominant weight loss advice has been simple: eat less and move more. While this sounds logical, it overlooks how our bodies actually work.

Rigorous scientific research and years of clinical experience shows that chronic calorie restriction can do more harm than good, often leading to long-term weight regain, metabolic slowdown, and worsening physical and mental health.

Why Severe Calorie Restriction Fails

Energy balance is real - weight loss requires a calorie deficit. But how we create that deficit matters. The body is not a calculator; it adapts to survive. When intake drops too low, resting metabolic rate (RMR) falls, muscle mass is lost, and hunger hormones intensify.

A famous example is the Minnesota Starvation Experiment (1950), where healthy young men were placed on a semi-starvation diet of ~1,570 kcal/day. Participants lost weight, but also developed depression, anxiety, fatigue, loss of libido, and disordered eating behaviours. When food was reintroduced, many experienced uncontrollable overeating - consuming up to 10,000 kcal/day - with lingering metabolic suppression.

Modern versions of this scenario still exist. Studies on “The Biggest Loser” contestants revealed that even six years after massive weight loss, participants had a persistently reduced metabolic rate - making long-term maintenance extremely difficult.In short: extreme calorie restriction may deliver quick results, but it sets the stage for rebound weight gain and long-term struggles.

A Better Way: Eat to Nourish, Not to Starve

Instead of eating less and less, sustainable weight management is about fuelling the body intelligently. Three key strategies stand out:

1. Prioritise Protein

Increasing protein intake boosts satiety, helps preserve lean muscle, and slightly increases daily energy expenditure (diet-induced thermogenesis). More muscle also means a higher resting metabolic rate — your body burns more calories at rest.

2. Replace Some Energy From Carbs with Healthy Fats

Studies show that low-carbohydrate diets can increase energy expenditure compared with high-carb diets during weight loss maintenance. Healthy fats also provide long-lasting satiety and a steadier energy supply.

3. Focus on Real, Whole Foods

Minimally processed foods deliver more nutrients, greater satiety, and a more balanced blood glucose response than ultra-processed alternatives. Eating real food reduces cravings and supports natural appetite regulation.

The Ellipse Health Approach

At Ellipse Health, we use an “Eat More to Lose Weight” framework:

• Dietitian-delivered education and support

• Individualised plans with minimum portions for protein and healthy fats

• Real, whole foods prioritised over processed products

• Personalised supplement strategies when appropriate

• A focus on eating to satiety rather than restriction

This approach helps clients restore metabolic health, improve energy levels, and build a healthier relationship with food.

Key Takeaway

Long-term success is not about eating less - it’s about eating smarter. Restrictive dieting may trigger weight loss in the short term, but it often undermines physical, psychological, and metabolic health.

By focusing on protein, healthy fats, and real foods, you can fuel your body properly, support your metabolism, and achieve lasting results.