Discover how to identify the indicators and signs your body displays to signal that you are not consuming sufficient food.
Pressure, hectic lifestyles, sickness, sorrow, and the frenetic pace of daily life can impact us. More precisely, our appetite and how our bodies manage hunger. This can frequently result in insufficient food intake. Moreover, many individuals aiming for weight loss often unintentionally end up eating less or restricting their diet to achieve their objectives.
No matter the reason, not consuming adequate food and depriving your body of essential nutrients can show up in ways that disrupt your metabolism and hormones. Both may take longer to detect if you have been regularly undereating.
Let’s explore the not-so-obvious indicators that your body might not be receiving enough essential protein, carbohydrates, and fats, and what steps you can take to enhance your food intake with a wholesome diet.
If you’ve been feeling completely worn out for several weeks, irrespective of how much you rest or the quality of your sleep, it may be time to reassess your dietary choices. When we are consistently undereating, the body struggles to fuel itself effectively. This could lead to feelings of fatigue and sluggishness.
We often observe this particularly with low carbohydrate diets. Given that starchy carbohydrates serve as the body’s main source of quick energy, it’s understandable that limiting them can lead to subpar energy levels.
Examine your typical intake concerning both quantity and diversity. Are you enjoying well-rounded meals that include all of the Foundational Five components? Do they encompass starchy carbohydrates? Are you eating in response to hunger and attuning to your body’s signals? Take a moment to reflect and see if any adjustments can be made.
Dizziness can be among the initial physical manifestations of not eating adequately. When you’re not consuming sufficient food, your blood sugar levels may drop, causing dizziness or faintness. If you’re consistently feeling lightheaded and are unsure of the reason, evaluate your food consumption.
For a quick energy boost, have a snack that combines carbohydrates and protein, such as a banana with almond butter, a handful of nuts and berries, or vegetable sticks with hummus. This blend of carbohydrates and protein will aid in raising and stabilizing your blood sugar levels to boost your energy.
If dizziness continues after modifying your nutrition and lifestyle, consult with your healthcare provider to rule out potential issues.
Ever have fleeting moments of forgetfulness and think, “Where’s my phone?”? It happens to everyone, but frequent brain fog might be your body’s signal to reassess how you’re nurturing yourself (i.e. eat more food)! Brain fog can signify various health concerns, yet it is also one of the primary signs of not consuming enough food throughout the day.
Delaying lunches or breaking your usual meal schedule for meetings or phone calls interrupts the energy your body requires to function. So when that 3 p.m. slump hits intensely, and you realize you’ve skipped lunch, that’s your hint to visit the kitchen or grab a snack.
Prioritize whole foods as much as possible. Opt for a substantial salad filled with fresh veggies, perhaps some sweet potatoes, avocado, grilled chicken, or a protein of your choice, topped with a delightful dressing. Foods rich in B-vitamins, omega-3 fatty acids, folate, and antioxidants can enhance brain function and avert cognitive decline (1). Farewell, brain fog.
This might catch you off guard, but if you’re not eating enough food or obtaining sufficient nutrients, the body’s primary organs will prioritize nutrient absorption. This includes your brain, heart, and lungs, rather than your hair, skin, and nails. The health of hair, skin, and nails is closely linked to your diet alongside the number of vitamins and minerals your body absorbs.
It’s typical to shed between 50-100 hair strands daily. If you’re losing more hair than usual and your nails appear to break more easily, it may be time to focus on nourishing your hair and nails internally.
Begin by consuming foods that promote keratin production, the protein that fortifies your hair and nails. Spinach, beans, oatmeal, salmon, eggs, and berries are exceptional sources of nutrients that support hair and nail health. Protein, biotin, iron, vitamin B12, and omega-3 fatty acids are particularly beneficial for sustaining thickness, shine, and growth.
Hanger is a legitimate feeling! If you’re navigating a hectic day and dash out the door without breakfast, your blood sugar and mood may experience a noticeable decline. Research indicates that low glucose levels can actually induce aggression and volatile behavior (2). So when you haven’t eaten, irritability might be one of the first evident consequences of insufficient food intake.
The most effective way to avert hanger is to consume regular meals and wholesome snacks. Consistent meal times will aid in stabilizing your blood sugar, allowing you to maintain a positive mood and steady energy. When you sense the initial sign of hunger, don’t ignore it! Acknowledge it and grab either a meal or snack based on how hungry you feel to keep your spirits high rather than feeling moody and irritable.
Always feeling chilly? You require a considerable amount of food to keep your body warm while carrying out other bodily processes.
If you’re not consuming enough, you may struggle to effectively perform thermogenesis, a process that enables your body to generate heat. Some studies suggest that individuals on restrictive diets tend to have lower body temperatures compared to those who aren’t (3).
Women who are underweight or have low body fat might develop a fine layer of downy hair (known as lanugo) as a mechanism to deal with heat loss. When your body lacks adequate fat to retain warmth, it may grow lanugo to help trap heat. This phenomenon is common in individuals with anorexia nervosa or those who are excessively thin.
Ensuring that you eat enough can actually aid in managing your hydration levels. Many electrolytes obtained from food impact thirst, such as sodium, potassium, and magnesium. If you still feel thirsty after drinking a glass of water, it’s a warning that you may not be taking in enough calories.
On occasion, your body can misinterpret thirst for hunger, misdirecting you away from the water. Just remember to focus on hydrating drinks such as caffeine-free teas, unsweetened carbonated seltzers, and good old water.
Amenorrhea is the medical term for a missed menstrual cycle. Women can miss their periods for various reasons, including pregnancy, dietary changes, and stress. Occasionally, certain medications, including contraceptives, can influence your cycle as well. Specific medical conditions like hypothyroidism and polycystic ovarian syndrome may also affect your hormone levels and, consequently, your menstrual cycle.
Amenorrhea can also occur if you are not eating adequately and have low body fat or are underweight (approximately 10 percent below “normal” weight), which varies for everyone. Being underweight can hinder ovulation and induce hormonal changes, which is why some women with disordered eating habits or high-performance athletes frequently miss their periods. In some situations, their bodies may not be receiving enough nutrients to perform standard bodily functions.
The female athlete triad comprises a related cycle that involves low energy intake, amenorrhea, and diminished bone density. This is most common in athletes striving to uphold a specific degree of “lean-ness” for sports such as figure skating, ballet, gymnastics, and others.
The key takeaway from this article is to stay aware and attuned to your body’s signals that may indicate something feels off. Utilize these 8 signs and indicators to assess yourself and decide whether you may need to consume a bit more energy.
Then discover your balanced eating type!
Take this quick 45-second free quiz to find out which balanced eating archetype you embody, and what your specific type requires to maintain harmony in the way you nourish yourself. This way, you can finally break free from food and diet fixation, sustain a balanced weight, and foster a positive relationship with food and your body.
