Discover how to identify the signals and signs your body sends when you’re not consuming sufficient food.
Life’s demands—stress, packed schedules, illness, sorrow, and the constant rush of daily activities—can significantly impact us. More precisely, this affects our hunger levels and the body’s mechanism for managing appetite. As a result, we may find ourselves not consuming adequate amounts of food. Furthermore, numerous individuals attempting to shed pounds inadvertently fall into the trap of eating too little or restricting their intake in the name of weight loss.
No matter the reason, a lack of enough nutrition and essential nutrients leads to issues that can severely impact your metabolism and hormonal balance. It could take a while to detect these changes if you’ve been regularly undereating.
Let’s explore the subtle yet telling signs indicating your body lacks sufficient essential proteins, carbohydrates, and fats, and discuss strategies to boost your food intake through a well-rounded diet.
If you’ve been feeling completely drained for several weeks, regardless of your sleep quantity or quality, it might be wise to reassess your diet. In cases of chronic undereating, your body fails to get the proper fuel necessary for optimal function, resulting in feelings of fatigue and sluggishness.
This is particularly noticeable with low carbohydrate diets. Since starchy carbohydrates serve as the body’s primary quick energy source, the restriction of these can naturally lead to decreased energy levels.
Examine your typical food consumption in terms of volume and variety. Are you enjoying balanced meals that include all elements of the Foundational Five? Are you incorporating starchy carbohydrates? Are you tuning in to your hunger cues and eating accordingly? Take a moment to consider how you can make modifications here.
Dizziness can be among the initial physical signs of insufficient food intake. When you’re not eating adequately, your blood sugar can drop, causing feelings of dizziness or lightheadedness. If you frequently experience these symptoms without a clear cause, review your dietary intake.
For a quick nutritional lift, opt for a snack containing both carbohydrates and protein, such as a banana with almond butter, a mix of berries and nuts, or some raw veggies dipped in hummus. This blend of carbs and protein will assist in raising and stabilizing blood sugar levels, boosting your energy.
However, if dizziness continues even after modifying your eating habits, consult with your physician to eliminate potential health concerns.
<pHave you ever experienced moments of forgetfulness, like misplacing your keys? While this is common, persistent brain fog might signal a need to revisit your nutritional habits (i.e., eat more)! Brain fog can arise from multiple health issues, but it’s notably indicative of not consuming enough food throughout the day.
Postponing lunch or breaking up regular meal times to accommodate appointments can hinder the energy your body requires to function efficiently. So when that 3 p.m. slump hits and you realize you’ve missed lunch, it’s your sign to head to the kitchen or grab a snack.
Opt for whole foods as much as possible. Consider a nutritious salad loaded with fresh vegetables, perhaps some sweet potato, avocado, grilled chicken, or your preferred protein, paired with a delicious dressing. Foods rich in B-vitamins, omega-3 fatty acids, folate, and antioxidants can enhance brain performance and protect against cognitive decline (1). Farewell, brain fog.
You may be surprised to learn that if you’re not consuming adequate nutrition, your most vital organs will prioritize nutrient absorption over your hair, skin, and nails. Maintaining healthy hair, skin, and nails is closely linked to diet and the number of vitamins and minerals your system can utilize.
It’s normal to shed 50-100 hairs daily. If you’re losing more hair than average and find your nails are more prone to breaking, it could be time to nourish them from within.
Start by including foods that enhance keratin production, the protein that strengthens hair and nails. Excellent choices are spinach, beans, oats, salmon, eggs, and berries. Nutrients such as protein, biotin, iron, vitamin B12, and omega-3 fatty acids are especially beneficial for sustaining the health, shine, and growth of your hair.
Feeling “hangry” is a genuine feeling! If you’re juggling a hectic day and dash out without breakfast, your mood and blood sugar could experience a significant decline. Research indicates low glucose levels can incite aggression and irritability (2). Hence, if you’ve not eaten adequately, irritability may emerge as one of the first apparent consequences of insufficient food intake.
To combat feelings of hanger, aim to have regular meals and healthy snacks. Maintaining consistent meal times aids in stabilizing blood sugar, allowing you to keep your positive mood and energy levels in check. When you sense that initial hint of hunger, don’t ignore it! Address it by having a meal or snack, depending on your hunger level, to help maintain your optimal self rather than the grouchy version.
Are you feeling cold all the time? You need to consume a good amount of food to maintain your body temperature while executing other physiological processes.
If you’re not getting enough nutrition, you may struggle with thermogenesis, a process essential for heat generation. Some studies suggest that individuals on restrictive diets tend to have lower body temperatures compared to those who eat adequately (3).
Women who are underweight or have low body fat may develop lanugo, a soft downy hair, as their bodies try to manage heat loss. When there isn’t enough body fat, lanugo can develop to trap heat. This is often observed in individuals with anorexia or those who are considerably thin.
Ensuring you eat sufficiently can help regulate your hydration levels. Various electrolytes from food contribute to thirst levels, including sodium, potassium, and magnesium. If you still feel thirsty after drinking water, it’s a sign you might not be eating enough calories.
Sometimes, your body can confuse thirst for hunger and lead you away from hydration. Remember to choose hydrating beverages like caffeine-free teas, unsweetened seltzers, and plenty of plain water.
Amenorrhea refers to the absence of menstrual periods. Women can miss their periods due to various factors including pregnancy, dietary changes, and stress. Some medications, including certain contraceptives, may also affect your cycle. Specific medical conditions such as hypothyroidism and polycystic ovarian syndrome can disrupt hormone levels and consequently your menstrual cycle.
Amenorrhea may also result from insufficient caloric intake and being underweight (approximately 10% below your “normal” weight), which varies for everyone. Being underweight can halt ovulation and alter hormonal balance, which is why some women with disordered eating patterns or high-achieving athletes often experience missed periods. In some cases, their bodies might lack sufficient nutrients for proper functioning.
The female athlete triad encompasses an interconnected cycle of low energy intake, amenorrhea, and decreased bone density. This is particularly prevalent among athletes who strive for a certain degree of leanness in sports such as figure skating, ballet, and gymnastics.
The key takeaway from this article is to remain conscious and attuned to your body’s signals that something may be amiss. Utilize these 8 indicators to assess your situation and determine if you may need to enhance your energy intake.
Then discover your balanced eating archetype!
Complete this complimentary, quick quiz to identify which balanced eating style you embody, and what your specific type requires to maintain equilibrium in your nutritional approach. This way, you can finally liberate yourself from food and dieting preoccupations, sustain a healthy weight, and nurture a positive relationship with both food and your body.
