Understand how to identify the cues and indicators your body uses to signal that you’re not consuming enough food.
Stress, hectic schedules, health issues, sorrow, and the everyday rush can impact us significantly. More precisely, they affect our appetites and how our bodies manage hunger. This can frequently result in inadequate food intake. Furthermore, in the quest for weight reduction, many individuals inadvertently end up undereating or limiting their intake to reach that objective.
No matter the reason, insufficient food consumption and depriving your body of essential nutrients can show up in ways that disrupt your metabolism and hormones. Both of these aspects might take longer to realize if you have been chronically undereating.
Let’s explore the clear indicators that your body might not be receiving sufficient essential proteins, carbohydrates, and fats, along with suggestions for increasing your food intake through a balanced diet.
If you’ve been feeling utterly drained for several weeks, no matter how much you sleep or the quality of that sleep, it may be time to reassess your dietary habits. When we consistently undereat, our bodies can’t fuel themselves adequately, leading to feelings of lethargy and tiredness.
This is particularly noticeable with low carbohydrate diets. Since starchy carbohydrates serve as the body’s main source of quick energy, it’s understandable that limiting their intake can result in subpar energy levels.
Review your typical consumption concerning both portion sizes and variety. Are you enjoying balanced meals that include all of the Foundational Five ingredients? Are starchy carbohydrates included? Are you eating in response to hunger and attuning to your body’s signals? Take a moment for self-reflection to see if adjustments can be made.
Dizziness might be among the initial physical symptoms of inadequate food intake. Insufficient food can cause your blood sugar levels to drop, leading you to feel dizzy or faint. If you consistently feel lightheaded and can’t determine the reason, examine your nutritional habits.
For a quick energy boost, grab a snack that combines carbohydrates and protein, such as a banana with almond butter, a mix of berries and nuts, or vegetable sticks with hummus. This blend of carbohydrates and protein can elevate and stabilize your blood sugar levels, enhancing your energy.
However, if dizziness remains after adjusting your diet and lifestyle, consult your physician to exclude other potential issues.
Have you found yourself forgetful, asking, “Where are my keys?” That happens to everyone, but frequent brain fog could indicate your body is signaling you to evaluate your nutrition (i.e., eat more)! Brain fog can signify various health issues, but it’s also a prominent warning of not eating enough throughout the day.
Delaying lunch or interrupting normal meal times for meetings or phone calls can postpone the energy you need to continue. If you hit that 3 p.m. slump and realize you haven’t had lunch, that’s a sign to head to the kitchen or get a snack.
Focus on consuming whole foods as much as possible. Consider a substantial salad filled with fresh vegetables, perhaps sweet potatoes, avocado, grilled chicken, or your chosen protein, and a delicious dressing. Foods rich in B-vitamins, omega-3 fatty acids, folate, and antioxidants can enhance brain function and reduce cognitive decline (1). Goodbye, brain fog.
This might be surprising, but if you’re not eating adequately or obtaining essential nutrients, the body’s priority organs will take precedence in receiving those nutrients. This prioritization includes vital organs like the brain, heart, and lungs over your hair, skin, and nails. The health of hair, skin, and nails is closely linked to diet and the number of vitamins and minerals absorbed by the body.
It’s typical to lose between 50-100 hairs each day. If your hair loss exceeds your usual amount and your nails are breaking easily, it may be time to focus on promoting hair and nail health from within.
Begin by consuming foods that encourage keratin production, the protein that fortifies your hair and nails. Spinach, beans, oats, salmon, eggs, and berries are all excellent sources of the nutrients essential for hair and nail health. In particular, protein, biotin, iron, vitamin B12, and omega-3 fatty acids are crucial for maintaining the thickness, shine, and growth of your hair.
Feeling “hangry” is a real experience! If your day is chaotic and you leave the house without breakfast, your blood sugar and mood can significantly drop. Research indicates that low glucose levels can lead to aggression and irritability (2). Thus, if you haven’t eaten, irritability can be one of the earliest recognizable effects of insufficient food intake.
To combat hanger, ensure you eat regular meals and nourishing snacks. Establishing consistent meal times will assist in maintaining stable blood sugar levels, allowing you to sustain a positive mood and good energy. When you first sense hunger, don’t dismiss it! Respond quickly with a meal or a snack in accordance with your level of hunger to keep your spirits high instead of falling into irritability.
Always feeling chilly? You need to consume a substantial amount of food to keep your body warm while performing various bodily functions.
If you’re consuming insufficient food, your body may struggle to execute thermogenesis effectively, a process that generates heat. Some studies suggest that individuals on restrictive diets exhibit lower body temperatures than those who do not (3).
Women who are underweight or possess low body fat may develop “downy” hair (known as lanugo) as a mechanism for their bodies to manage heat loss. When there isn’t enough body fat to warm itself, lanugo may grow to help retain heat. This phenomenon is frequently observed in individuals with anorexia nervosa or those who are extremely slender.
Ensuring adequate food intake is an effective way to manage hydration. Numerous electrolytes obtained from food influence thirst, including sodium, potassium, and magnesium. If you still feel parched after drinking a glass of water, it’s a warning sign that you might not be consuming enough calories.
Your body can also confuse thirst for hunger and lead you away from drinking fluids. Remember to prioritize hydrating beverages like caffeine-free teas, carbonated unsweetened seltzer, and plain water.
Amenorrhea is the clinical term for absent menstruation. Women can miss their periods for several reasons, including pregnancy, dietary changes, and stress. Certain medications, including contraceptives, may also impact the menstrual cycle. Specific health conditions such as hypothyroidism and polycystic ovarian syndrome can affect hormone levels and, consequently, menstruation.
Amenorrhea can occur if you undereat and have low body fat or are underweight (approximately 10 percent below “normal” weight), which varies individually. Being underweight can halt ovulation and induce hormonal fluctuations, which is often the case for women with disordered eating habits or high-performing athletes who frequently miss their periods. In some instances, their bodies lack sufficient nutrients for normal bodily functions.
The female athlete triad constitutes an interconnected cycle involving low energy consumption, amenorrhea, and reduced bone density. This is most commonly observed in athletes striving to maintain a specific level of “leanness” for particular sports such as figure skating, ballet, gymnastics, or others.
The primary takeaway from this article is to be conscious and attuned to your body’s indications of potential issues. Utilize these 8 signs and symptoms to reflect on your situation and determine if you might need to enhance your energy intake.
Then discover your balanced eating archetype!
Take this quick 45-second free quiz to identify which balanced eating archetype fits you, along with what your specific type requires to keep balance in how you feed yourself. This way, you can finally escape the obsession with food and dieting, maintain a balanced weight, and foster a positive connection with food and your body.
