An unflattering but real issue reflective in Dieting Studiesby Scott Abel
I have been in the fitness and bodybuilding industry now going on my third decade. My coaching experience extends to all levels of competition, professional and amateur alike. With the explosion in Figure Competitions there has also been an explosion in what I have termed “metabolic damage” which I have seen ruin individuals as competitors, their physiques, and their lives as well. Most of this is due to bad contest preparation advice and what I have termed “absolute deprivation diets.” The dialogue on that can wait for another time and I have entertained it in blogs and previous articles. The topic of this article is more to the point in examining all of the potential devastating ramifications of Figure Girls working in absolute calories deprivation states, trying to “starve off fat” with crazy diet schemes and rigid diet rules that may lead to the winner’s podium of a contest, but with devastating long term consequences as well.
A short time ago I came across the work of Dr. Garner, whose main study of focus is in the treatment of eating disorders. In a book, Handbook for Treating Eating Disorders, (1997) Dr. Garner makes some salient compelling points and speaks some direct truths that reflect also my experience and concern with short and long term damage in the arena of the physical culture which has been my professional life for a long time now. As a matter of fact the known observations of one key relevant study so closely parallel what I have sadly witnessed in real life experience, that it necessitated me to write this. The conclusions are strong and impactful. I hope for a change they get some attention.
Dr. Garner’s key assessment in looking at the data and the people is “that prolonged and severe diet restriction can lead to serious physical and psychological implications” (1997) This statement alone reflects what I have seen in the Bodybuilding and Figure industry especially in the last few years with the explosion of Figure contests and ill advised diet strategies in the “pre-contest” period. It seems many, even so called experts in this industry understand very little about the biology of weight control and regulation even though dogmatic and pseudo scientific presentation would lead competitors to believe otherwise. In a land mark study more relevant today than ever, especially with the craziness I am witnessing in the Figure Competition world, Garner cites the Minnesota Experiment by Keys et all, 1950, as a powerful illustration of the effects of restrictive dieting and weight loss on behaviour and well-being.
The Keys et al study was known as the effects of “semi-starvation” of diet study. Truth be told by looking at the data, the calories restrictions and food restrictions imposed were far less limiting than what is going on in the Figure and modelling and pageant world as it currently exists. This is the first point which should be made absolutely clear.
Next, this study selected men as subjects. My findings and numerous others are that women suffer in greater magnitudes of the consequences that will be listed here, for varying reasons due to hormonal and other elements associated with gender distinctions. But it should also be noted that the researchers went out of their way in screening potential candidates so that those selected tested the highest in levels of physical and psychological health prior to undertaking the experiment. This makes what transpired over the course of this “semi-starvation” experiment even more worrisome. The fact is that what I see from many competitors and former competitors in pageants or Figure or Fitness, is that many that now come to me from hearing about my work with metabolic damage will never have a sane relationship with food again. The results of the Keys et al study and Dr. Garner’s conclusions as well, shed light on the effects of prolonged restrictive dieting.
Summation of the Minnesota Study
Basically the men followed a specific restricted diet of about half their usual calories for a 6 mo’s period. The results you will read about were evident in as little as a 25% loss of bodyweight, far less than what most bodybuilders and Figure girls end up losing generally speaking. And as well, ½ the level of usual calories is also not nearly as restrictive as some of the insane diet practices adhered to currently in the world of physique competition.
The study also included a very important follow up and refeed period. The findings here represent exactly the same scenario as exists in post contest eating behaviours in the Figure and Bodybuilding Industry. This will prove useful as well for reasons that will become apparent.
But to make a long story short and cut to the chase, as you will see, these men experienced dramatic physical and psychological and social changes, and these changes persisted well beyond the re-feed stage. This is more than just a parallel coincidence to what happens with Figure competitors in post contest time frames as a result of extreme dieting. The question then is, just how dire were these repercussions?
Categories
Attitudes and Behaviours Related to Food
1) During the course of the study, the subject’s preoccupation with food became an obvious issue. Concentrating on things other than food became more and more difficult. For most of the subjects, food took over conversation, reading, daydreams, night dreams etc. Things like menus and cookbooks were themes of fascination and intense interest, where previously the subjects elicited no such interest in these matters. Since this study was in 1950, I’m sure with advent of cable and food networks as well as the internet, such a fascination could soon lead to obsession in quicker order. As a matter of fact I have witnessed this exact process among contest dieters previously unaffected by food, now obsessed with it. As I have said in previous articles and Blogs the problem here becomes an obsession that also leads to various compulsions as will also be addressed below.
To reiterate despite little interest in food or food preparation prior to the semi-starvation experiment, over 40% of the subjects became enthralled or obsessed with all aspects of food and preparation, not only during, but after the experiment as well. This post experiment period reflects what I have also observed in post contest eating behaviours which I will reflect on further.
2) Many men began strange hoarding behaviours as well. They started collecting things they couldn’t afford with no reason why, and hoarded other meaningless items as well. This behaviour is also seen in anorexics as well as even in rats put on starvation diets. (See Crisp et al 1980, as well as Fantino and Cabanac 1980) More recently other behaviours such as outrageous spending have also been noted among severe dieters (Crisp 1980) representing the compulsive aspect of what I have observed over 25+ years in the dieting bodybuilding and Figure competitor. This represents the flip side of the obsession induced over diet control. It is also a sign to my mind of a changing psychology toward ill health, and a manifestation of a lack of control of compulsive forces induced by severe diet restriction.
3) The men also began to obsess over the actual timing and eating of the food, planning an almost ritualistic approach to meal timing. Concordant with that, the use of salt and spices skyrocketed. Just as I also see in the physique competitor arena tea and coffee consumption also blew up to obsessive dependency proportions. Men became so dependant on this version of stimulant use that the men had to be limited to 9 cups of coffee per day! I see this reflected often in Figure and bodybuilding competitors as well. Also remember this study was 1950. In this day and age many are confounding their dependency on stimulants with abuse of various forms of ephedrine on a massive scale that I would prefer to not address beyond an acknowledgement of its specific abuse. Furthermore gum chewing also reflected a need to deflect hunger. One man was chewing up to 40 packs of gum per day. As with Figure competitors and bodybuilders as well, many go beyond gum to smoking and other habitual behaviours.
There seems to commence an individual need to try to trick or deflect hunger even in irrational contexts. In my industry multiple chemical solutions are also involved such as thyroid medications and other stimulants or amphetamine like substances over and above the usual choice of fat burners etc. These 1950 reactions to the diet are beyond close coincidences to the pre-contest diet tendency of many to begin a path of destructive obsessive/compulsive tendencies in order to see a diet through to completion of “contest day” The problem for me as a coach is that there are far more destructive choices and alternatives vs. the 1950’s diet subjects. A quick warning is that expertise to diet instruction should always be chosen over absolute or vogue approaches.
This study also reflects that these destructive behaviours persisted even after the 12 week refeed period. Again, this is often where I see the most damage in post Figure and Bodybuilder competitors who have reported a complete lack of control over food, post contest, and a corresponding sense of guilt and self-hate, of new and unhealthy proportions far beyond just “cheating on my diet”
Binge Eating
Many of then men in the Keys et al study could in fact tolerate the diet, but many others experienced a complete breakdown in self control. As stated above just as reflected in the modern physique competitor where body image becomes self image, the resultant binge eating behaviours led to self-hate, and self-disgust afterward. This guilt/reward duality tends to become a means of self-defining over time based solely or predominantly on resisting hunger or adhering to absolute eating regimens. As I have witnessed especially among Figure competitors this begins that path to never having a sane association with food again.
Food starts to take on immense emotional meaning beyond sustenance. The tragedy here is the tremendous emotional energy toll that this mentality takes on an individual. Many former and current Figure competitors report constant emotional and mental exhaustion that they fail to see related to their new emotional relationship to diet and food. This is one of the more worrisome psychological ramifications of metabolic damage associated with “get contest ready at all costs”
For the men in this study the binge eating started to represent a vicious circle of behaviour followed by self-hate, again reflective of what I see so often in the competitive cosmetic physique industry. Binge eating would ensue, followed by emotional upset, often accompanied by physical nausea. Then the individual would regain a sense of self-control, along with negative self-chastisement, and then resumption in the same circle of behaviour. Many reading this will acknowledge “Oh my, that’s me!” Unfortunately many fail to connect the dots between physical, emotional, mental, and spiritual aspects of any undertaking. Simply becoming aware of this can go a long way to help breaking the cycle of it. In other words, “how’s that workin for ya?”
Post Diet Ramifications
In the refeed period following the diet in this study, even after 12 weeks of refeeding the men still complained of increased hunger even following a large meal. I see this as well all the time in physique competitors post contest who use a “mentality” of off-season to offset serious compulsive eating behaviours. On the physiological side of this equation, something I experienced myself in the early days of contest dieting, once a diet has run its course, the satiety or “I’m full” centre of the brain seems to malfunction in various degrees of intensity. For instance after my first contest in 1983, where I lost 50 lbs in 10 weeks, I regained 45 lbs in 4 days, and I continued voracious eating behaviours for some time afterward. While I learned a valuable lesson, this path to metabolic damage has for others not only continued but intensified mostly because of the appeal of women’s magazines and the explosion of Figure contests which place unnatural demands metabolically for many women who take up the contest challenge.
I’m not sure if this malfunctioning on the satiety centre is physiologically or psychologically based or both, but the body is almost responding as if food may never be available again, and the compulsion to eat goes beyond a mentality of fullness. This is certainly reflected by the men in this study, as well as the modern competitor world and even among pageant competitors who have written me regarding their metabolic damage and psychological eating issues; all of which seem to be induced via the competitive environment.
As an example from this study and something I experienced as well back in 1983, one volunteer ate immense meals of 5,000-6,000 cals but started “snacking” behaviours within one hour post meal. As I have also seen among male competitors and a few females, where pharmacological aids were used, one man in this 1950 study ate to the point where he needed aspiration and hospitalization for several days. I have seen this too often to count in competitors hospitalized within the week or month following the contest as a result of the systemic stress of constant eating, weight gain, osmotic rebound, and breathing issues. The body is just overwhelmed by post contest out of control eating and drinking beyond rational levels. Such is the price that many pay, reflected in the subjects of this study.
At this point in the article, and reflection of this “semi-starvation study” does any of this sound like normal or sane consequences to any athletic pursuit?
This experiment also illustrated certain patterns of binge behaviour that I also see paralleled in the modern competitor. Most of the subjects as well as post contest individuals find the weekends to be particularly problematic without that ritualistic schedule to adhere to. With fewer distractions on the weekend many could not stop eating, consuming as much as 8,000-10,000 cals and eating not just beyond fullness but to almost complete incapacitation. This is more common than many are led to believe. Unfortunately the diet industry wants to entertain only the equation of calories and grams while trying to ignore the costs to incomplete advice that should go beyond the physical. Many are suffering in silence and self blame not realizing these attitudes and behaviours are actually diet induced. As I have always said, and the Keys et al study reflects, for every absolute calories deficit diet, there will be an equal and opposite binge. The consequences of this can be devastating long term, not just in bodyweight but in well-being.
As the Keys et al study points out some men did indeed return to a normal eating regimen and psychological health, but often it was months and months after the study. The issue for me is that with “competitors” there isn’t a long enough break to regain mental health because many now associate the only way they can be “in shape” is to go back to an “on-season” deprivation diet. So they pick a show and repeat the same destructive force again, going deeper and deeper into the point of no return both metabolically and psychologically. Many Figure competitors write me in their 20’s who are constantly ill, depressed, suffering, but the only time they “look good” is when they feel worse. This is a sign to get off that hamster wheel. To any people reading this, if this is you, then you need to make some serious accounts of yourself and why you are pursuing diet and competition. It may lead to your own ruin, not your benefit. This whole sequence leads to a Yo Yo diet scenario backed by starvation techniques, metabolic shut down, and post contest depression and eating which repeats itself over and over.
What the Keys et al study closely reflects of the new era of competition is that habitual dieting can lead to various eating disorders as well as what I refer to as “dis-ordered eating” As Garner notes, this study should temper speculations about primary psychological disturbances as “the” cause of binge eating” (1997) (see also Polivy and Herman 1985, 1987; Wardle and Beinart 1981)
Emotional and Personality Changes
To me as a coach the most disturbing trend in the Fitness and pageant world where such insane diets are followed are the consequences of emotional and personality changes that ensue and take over and often forever change the individual. This is not to be understated and should be stressed, is the result of extreme starvation type diets so readily followed in the pageant and Figure competitor world today. Just in my geographical area alone there are crazy no carb, 400 calories “protein day” diets, diets and diets where 7- 9 lbs of broccoli or green beans are eaten every day for weeks at a time. Again, these “coaches” do not seem to understand the first thing about the biology of weight control. This is most unfortunate as many trainees will adhere to whatever is put in front of them out of a strange and perverse sense of loyalty and fear.
I will say for the record it is not difficult to starve someone in to contest shape, and make up for catabolism with anabolics and other pharmaceuticals. They may win a show, but they will certainly lose long term. The old win a battle, lose the war analogy.
In the Keys et al study we must remember that the candidates for this experiment were also the most psychologically healthy and robust prospects going in to the experiment. (Garner 1997) In other words these candidates were selected as to be “better suited” than normal or average people to endure and tolerate the effects of this semi-starvation diet protocol. However, the conclusions for these psychologically healthy men were actually quite frightening. Most experienced “significant emotional deterioration” as result of the semi-starvation. (Which we must remember was far less absolute than many contest and pageant diets as they currently exist) Some suffered emotional consequences so severe that it interfered with daily functions. Just as witnessed almost en masse with the modern physique competitors, depression and mood swings were the most common observed and reported consequences of the diet as it progressed.
Even though this was 1950, it duplicates what is seen among the modern competitive dieter. For most competitors, family members report just “wanting it to be over” and also report having to walk on egg shells because of the unpredictability of their loved ones on the diet. On the flip side, my experience is that the dieters see the loved ones “just don’t understand” which is a faulty perception or rationalization at best. They do this in order to continue to see the path through to its conclusion, called “contest day” even though the destructive signs are visible on many levels, not just physical. Often these mood swings can have violent tendencies and outbursts where anything from physical displays or verbal hurtful rantings manifest from virtually minor or no provocation.
As Garner stated referring to the Keys et al study, “irritability and frequent outbursts of anger were common” (Garner 1997) Many competitors reading this will nod an embarrassing affirmative to this experience if they are being sincere and honest. The important point to make is that the men in this study just like most male and female competitors in the physique and pageant world, “had quite tolerant dispositions” prior to the experimental undertaking. Extreme diets can definitely induce unwanted personality changes for short term and long term.
Another reported change from the Keys et al 1950 study which I also witness in the competitor field is both tremendous nervousness and apathy as the diet progresses. Some participants reported extreme emotional disturbances during the course of the study; often to “psychotic proportions.” I have seen an explosion of this particular manifestation and the point in pre-contest diets where many start to self-medicate with anti-anxiety, anti-stress, anti-depressant medications and the like. The unknown truth reflected in the Keys et al study is that these emotional disturbances would more than likely be eradicated with a return to a normal and sane diet approach. In the Keys diet study one man in response to the stress actually and consciously chopped off three fingers. This does not seem so far fetched given the new evidence of trying to medicate stress, when the causes are non-medical. We have seen this in wrestler Chris Benoit and actor Heath Ledger. The point of the Keys et al study is the reality of diet induced personality and emotional changes beyond mature tolerance. This must not be underestimated.
For the men in this study standardized testing revealed significant increases in depression, hysteria, and hypochondriases. One man with only a 10 lb weight loss experienced “gross personality disturbances” The point to be made here is that it is not a matter of extreme weight loss that precipitates these changes, but rather extreme dieting without end.
Many good relationships I have seen come to an end as a result of undertaking competition and the emotional toll of extreme diets and training regimens that take place in an absolute sense, of extreme diets and mentally exhausting training rituals. Notice I used the word “rituals” rather than protocols. Truth be told the rituals of endless cardio are a waste of time, but to the extreme dieter, mentally and emotionally keeps them away from free time which would be otherwise occupied with food temptations, and also exhausts them further in to an emotionally apathetic state. This makes it easier to avoid acting on food compulsions at least till contest stresses are over.
Social Changes
One of the most common social ramifications of extreme dieting illustrated in the Keys et al study as well as the modern competitor environment is one of withdrawal. Many competitors make a choice to be more socially isolated and withdrawn even from loved ones, and including their own children. Because many acknowledge their new short fuse from extreme diet, they choose to remove themselves from potentially exhausting interactions. The costs to such isolation behaviour over time can lead to personal resentments and repressed hostilities among loved ones. Many competitors will escape to a world of the competitive sub culture, where interaction is seemingly stimulating rather than threatening. Pre-occupation with various media replaces family time etc.
Many also just like in the study report diminished sexual appetite. The only appetite the mind entertains after prolonged extreme dieting is an appetite and desire for food, and a pre-occupation with it as previously mentioned. This tends to over ride other instinctual impulses, which of course can have a marked effect on social and relationship health.
Cognitive and Physical Changes
One of the first and most noticeable cognitive changes as the diet study went on was obvious impairment in concentration, alertness, comprehension, and judgement. Of course this is also reflective of the competitor diets as well. The judgement impairment is particularly note worthy as it can lead to behavioural choices that affect others and lead to long term regrets.
The one contrast of these side effects of the extreme dieting is the exact opposite of what takes place in typical athletics. In real sports and competition arenas athletes become increasingly focused and alert during preparation for competition. This is an interesting point to contemplate as such cognitive skills break down.
As the extreme diet wore on the subjects in the Keys et al study suffered sleep disorders, dizziness, headaches, gastro-intestinal disorders and discomfort, and hypersensitivity to noise and light. They also suffered reduced strength, not just workout strength, experienced hair loss and a decreased tolerance to cold. Every single one of these symptoms I have seen reflected in competitors that have come to me exhibiting these ill effects of extreme diet while preparing for competition. As a matter of fact I have witnessed many competitors’ male and female who suffered every single one of the above mentioned debilitations all at once! This reflects a general breakdown of systemic function. Once again it begs the comparison to traditional sport since those in the cosmetic arena of competition are supposed to be representing health and wellness and fitness, at least that was the intention of the founding fathers of this industry. The irony is that the end result is the exact opposite of represented intention. Many competitors in this industry do not realize until too late that they do not have the physiological constitution to endure contest prep in a manageable healthy way.
Traditional sport prepares athletes to be adapted and adaptable to the specifics of competition, and they become more mentally and emotionally prepared for advancing. That is an understandable aspect of athletics. What we see here, in the competition arena as reflected by the Keys et al study is a breakdown of mental and emotional capacities rather than a strengthening of them.
Metabolically the changes were clear that the subjects in the study experienced a slow down of the body’s physiological processes. There were noticeable decreases in body temperature, respiration, and BMR. I have addressed this aspect regarding metabolic damage in previous articles as well as referring to Wilson’s Low Temperature Syndrome, that so many Figure competitors go through. At the end of the Keys et al semi starvation study the men’s BMR had dropped by a whopping 40% from normal levels. The body is an incredible adaptive machine, especially when it comes to lack of energy intake.
Other recent studies have also illustrated a reduced metabolic rate even among dieters who do not have a history of dramatic weight loss. (Platte, Warner, Wade, 1996) The point to be made here is to focus that it is an aspect of “dieting,” and not weight loss that has these tremendous consequences.
One of the observations made during the refeed process was that metabolism and BMR was sped up most efficiently by very high calories intake. Consuming large amounts of food (not binge eating) “caused” a sharp increase in energy burned through the metabolic process” (Garner 1997) Just to mention this also backs up the major contentions of my Cycle Diet (see Cycle Diet DVD 05) that relative deprivation of calories combined with well timed refeeds of lots of calories within a short time period of hours will effect metabolism in a positive way. This is of course far different than post contest binge eating that is mentioned previously in this article. Those that tried to raise calories only slightly in order to still adhere to a diet, did not speed up metabolism.
Conclusions
Whether you label it “semi-starvation diet” or “extreme dieting” or “absolute calories deficit dieting” or “contest dieting” or any other name, especially within the physique contest arena, the consequences to such dieting are dire and long term. Not only that, but the consequences extend well beyond the physical and metabolic. The result is not just seen in terms of bodyweight rebounds and food preoccupations but lead to all areas of psychological and social functioning as well. (see also Pirke and Ploog, 1987)
The Keys et al study illustrates how human beings whole psychological, physiological, and metabolic systems will orient toward food as a survival mechanism inherited from our ancestors, where the drive for food was indeed an element of survival. “All other systems of survival become subordinate to the primary drive toward food” (Garner 1997) The most important thing to note as a result of this study and many others that deal with regulation of body weight (not body fat) is that the “diet” was unsuccessful in overriding the body’s preference to defend a particular weight. (In this case an absolute calories deprivation diet which reflects as well in the modern physique and pageant competitor)
What this means is that although lower weights can be achieved it is unlikely to be maintained as a result of extreme diet choices. Furthermore, expert diet advice and practice, complete with an understanding of selectively timed refeeds is the only way to establish and maintain not just weight loss but fat loss long term. Extreme diet methods still followed in the name of cosmetic contest preparedness is reflective of metabolic damage and psychological catastrophe in both the short and long consequences of extreme diet approaches.My goal is to educate and inspire toward big “C” elements of coaching. For many a little awareness can go a long way for rational people to cease and desist a mentality of extremes when it comes to body image and contest preparation. Such practices, whether they come with “expert” advice or not are self-defeating strategies to the physical and mental and emotional well being of the unaware practitioner who is led to believe that suffering is a part of healthy body maintenance. As a physique transformation specialist in my third decade I can tell you whole heartedly that suffering seldom leads to fulfillment.
Metabolic Damage is a real issue for the modern competitor, in areas of cosmetic physique display like Figure, Fitness, and Bodybuilding and Pageant competitions. I went back to the Keys et al 1950 study of semi-starvation and its consequences because it eerily parallels what I see going on in the competitive side of our industry. By all means compete. But embrace the side of you which tells you it should lead to fulfillment and not devastation. There are experts out there who know the more intelligent, less extreme routes.
If you find reading this you exhibit some or many of these warning signs of your diet, then you should consider talking to a real expert and getting real expert advice. There is a difference between the biology of weight control and the science of fat loss.
I sincerely hope many of you will read this article with an open mind and reconsider your diet protocol if any of this reflects your own experience.
References
1) Abel, Scott The Science Behind the Cycle Diet (DVD 2005) Best of SWIS Symposium
2) Crisp, A.J. Anorexia Nervosa: Let me Be. London: Academic Press (1980)
3) Crisp, A.H., Hsu, L.K.G., and Harding, B. “The starving hoarder and voracious spender: Stealing in anorexia nervosa. Journal of Psychosomatic Research, (1980), 24, 225-231
4) Garner, D.M. (ed) “Psychoeducational Principles in the treatment of eating disorders” Handbook for Treatment of Eating Disorders, (1997) New York: Guilford Press
5) Fantino, M., and Cabanac, M. “Body weight regulation with proportional hoarding response in the rat” Physiology and Behaviour, (1980) 24, 939-942
6) Keys, A., Brozek, J., Henschel, A., Mickleson, O., and Taylor, H.L. The biology of human starvation (2 vols) (1950) Minnesota: University of Minnesota Press
7) Pirke, K.M., and Ploog, D. “Biology of human starvation” in Beaumont et als, eds. Handbook of eating disorders: Part 1: Anorexia and bulimia nervosa, (1987), pp 79-102.
8) Platte, P., Wurmser, H., Wade, S.E., Mercheril, A., and Pirke, K.M., “Resting metabolic rate and diet- induced thermogenesis in restrained and unrestrained eaters” International Journal of Eating Disorders, (1996), 20, 33-41.
9) Polivy, J., and Herman, C.P., “Dieting and bingeing: A causal analysis” American Psychologist, (1985), 40, 193-201.
10) Polivy, J., and Herman, C.P., “Diagnosis and treatment of normal eating” Journal of Consulting and Clinical Psychology, (1987), 55, 635-644.
11) Stunkard, A.J., and Wadden, T.A., eds, Obesity: Theory and therapy, 2nd edition, 1993, New York: Raven Press
12) Wardle, J., and Beinart, H. “Binge Eating: A theoretical review” British Journal of Clinical Psychology, (1981), 19-20, 97-109.
) tomorrow so that he can see me in person one last time before we leave for Cleveland Thursday at the butt crack of dawn.
View all comments | Leave Comment