Understand how to identify the indications and manifestations that your body presents to suggest you are not consuming sufficient food.
Life’s stresses, hectic lifestyles, illnesses, mourning, and the daily grind can significantly impact us. In particular, they can affect our appetites and how our bodies manage hunger. This might lead to inadequate food intake. Moreover, individuals aiming for weight reduction may inadvertently end up undernourishing or controlling their consumption in order to reach their objective.
No matter the reason, insufficient food consumption and denying your body essential nutrients can show up in ways that disrupt your metabolism and hormonal balance. Both may take a longer time to become apparent if you’ve been regularly undereating.
Let’s explore the clear indicators that your body may be lacking vital proteins, carbohydrates, and fats, and how to enhance your nutritional intake with a balanced diet.
If you’ve been feeling incredibly fatigued for weeks on end despite adequate sleep, it could be time to reassess your eating habits. When we’re consistently not eating enough, the body struggles to fuel itself. This can leave you feeling drained and unenergetic.
This is often observed with low carbohydrate diets. Given that starchy carbohydrates are a primary source of quick energy for the body, it’s understandable why their restriction might lead to less-than-optimal energy levels.
Review your usual intake in terms of both quantity and variety. Are your meals well-rounded and include all the Foundational Five components? Are you incorporating starchy carbohydrates? Do you eat when hungry and heed your body’s signals? Take a moment here to introspect and see if adjustments are needed.
Dizziness can be an initial physical indication of insufficient food intake. Inadequate consumption can cause your blood sugar levels to drop, leading to feelings of dizziness or faintness. If you constantly experience lightheadedness without clear reason, assess your nutritional intake.
For a quick boost, opt for a snack that combines carbohydrates and protein, like a banana with almond butter, a mix of berries and nuts, or vegetable sticks with hummus. This combination will promote stabilization and an increase in your blood sugar levels, enhancing your energy.
Should the dizziness continue after adjustments to your nutrition and lifestyle, consult your healthcare provider to eliminate potential health concerns.
<pEver have those moments of forgetfulness when you think, “Where did I leave my keys?” We all experience this, but frequent brain fog may signal that you need to reassess your dietary intake (specifically, eat more)! Brain fog can indicate various health problems, yet it is one of the main symptoms of insufficient daily food intake.
Skipping lunches or delaying usual meal times to attend meetings or calls prolongs the energy supply your body needs. Thus, if that afternoon slump hits hard and you realize you’ve missed lunch, that’s a prompt to head to the kitchen or grab a snack.
Focus on whole foods as much as possible. Opt for a hearty salad loaded with fresh vegetables, perhaps some sweet potatoes, avocado, grilled chicken, or your preferred protein, alongside a tasty dressing. Foods high in B vitamins, omega-3s, folate, and antioxidants can enhance brain health and hinder cognitive decline (1). Goodbye, brain fog.
This may shock you, but if you aren’t eating enough or obtaining adequate nutrients, essential organs such as your brain, heart, and lungs will prioritize nutrient absorption over your hair, skin, and nails. The vitality of hair, skin, and nails is closely connected to your diet and the number of vitamins and minerals absorbed by your body.
It’s typical to lose around 50-100 hairs a day. If your hair loss is more pronounced and your nails appear to break easily, consider focusing on nourishing your hair and nails from the inside.
Begin by consuming foods that boost keratin production, the protein that fortifies your hair and nails. Spinach, beans, oatmeal, salmon, eggs, and berries are all great sources of nutrients beneficial for hair and nail health. Key nutrients such as protein, biotin, iron, vitamin B12, and omega-3 fatty acids are vital for maintaining your hair’s thickness, shine, and growth.
Feeling “hangry” is a real experience! A busy day rushing out of the house without breakfast can result in a significant drop in your blood sugar and mood. Research indicates that low glucose levels can lead to aggressive behavior (2). Thus, if you haven’t eaten, irritability could be one of the first signs of inadequate food intake.
The optimal way to counteract hanger is by having regular meals and nutritional snacks. Maintaining consistent meal times will keep your blood sugar stable, allowing you to sustain a positive mood and good energy. When you feel that first pang of hunger, don’t ignore it! Respond and grab either a meal or snack according to your level of hunger to feel like your best self instead of a moody, irritable version.
Do you constantly feel chilly? You need to consume a significant amount of food to maintain warmth while performing other bodily functions.
When you’re not eating sufficiently, your body may struggle with thermogenesis, the mechanism that generates body heat. Some studies suggest that individuals on restrictive diets experience lower body temperatures compared to those who aren’t (3).
Women with low body fat or who are underweight might develop “downy” hair (known as lanugo) as a means for their bodies to deal with heat loss. Without enough body fat for warmth, the body may grow lanugo to help retain heat. This is common in those with anorexia nervosa or individuals with extreme thinness.
Ensuring you eat enough is one way to manage your hydration levels. Many electrolytes derived from food can influence thirst, including sodium, potassium, and magnesium. If you still feel thirsty after drinking water, it’s a warning that you might not be consuming enough calories.
Occasionally, your body can confuse thirst for hunger, steering you away from reaching for the water bottle. Just remember to opt for hydrating drinks like caffeine-free teas, unsweetened seltzers, and plain water.
Amenorrhea is the clinical term for missing a menstrual cycle. Women might experience missed periods for several reasons including pregnancy, dietary changes, and emotional stress. Some medications, like contraceptives, can also influence your cycle. Certain health conditions, such as hypothyroidism and polycystic ovarian syndrome, can also alter hormone levels affecting menstrual cycles.
Missing periods may also occur if you’re not eating enough and have low body fat or are underweight (approximately 10 percent below “normal” weight), which varies individually. Being underweight can halt ovulation and cause hormone fluctuations, which is why several women with disordered eating patterns or highly active athletes often miss their periods. Sometimes, their bodies also lack the nutrients required for standard bodily functions.
The female athlete triad comprises a cycle involving low energy intake, amenorrhea, and low bone density. It is most commonly observed in athletes striving to maintain a certain level of “leanness” for specific sports like figure skating, ballet, gymnastics, among others.
The primary takeaway from this discussion is to be conscious and attuned to yourself and your body’s signals indicating something might be off. Utilize these 8 signs and symptoms to self-reflect and assess whether you might need to increase your energy intake.
Then discover your balanced eating type!
Complete this 45-second complimentary quiz to uncover which balanced eating archetype you identify with and what your specific needs are to maintain balance in your nutrition. This way, you can be liberated from food and diet fixation, sustain a balanced weight, and nurture a positive relationship with food and your body.
