Become familiar with the signs and signals your body utilizes to inform you that your food intake is insufficient.
Life’s stresses, hectic schedules, illnesses, sorrow, and the chaos of daily routines can affect us significantly. More specifically, this can impact our appetites and how our bodies manage hunger. This often results in us consuming insufficient amounts of food. Furthermore, many individuals aiming for weight loss inadvertently end up eating less or restricting their intake to reach that objective.
No matter the reason, insufficient food consumption and depriving your body of essential nutrients can present in ways that disrupt your metabolism and hormones, which may take more time to detect if you’ve been consistently eating too little.
Let’s explore the indicators that your body might not be receiving adequate essential protein, carbohydrates, and fats, as well as strategies to elevate your food intake while maintaining a balanced diet.
If you’ve been feeling excessively fatigued for several weeks, regardless of your sleep duration or quality, it may be time to reassess your eating habits. When we consistently consume too little, our bodies lack the fuel needed, leading to feelings of lethargy and sluggishness.
This is often observed with low carbohydrate diets, as starchy carbohydrates serve as the body’s primary fast-acting energy source, explaining why limiting them can diminish your energy levels.
Examine your usual intake in terms of both quantity and variety. Are your meals balanced and incorporating all the Foundational Five components? Including starchy carbohydrates? Are you responding to your hunger cues? Pause to reflect and identify areas for improvement.
Dizziness can be an early physical indication of inadequate food intake. A lack of food can cause your blood sugar levels to drop, leading to feelings of dizziness or faintness. If you find yourself feeling lightheaded frequently and can’t quite pinpoint the cause, consider reviewing your food consumption.
For a quick energy boost, choose a snack that combines carbohydrates and protein, such as a banana with almond butter, a handful of berries and nuts, or vegetable sticks with hummus. This carbohydrate-protein mix can help raise and stabilize your blood sugar levels, improving your energy.
If dizziness continues even after modifying your diet and lifestyle, consult your doctor to eliminate any underlying issues.
Ever have those moments when you forget where you’ve placed your keys? It happens to everyone, but persistent brain fog could signal your body’s need for more nourishment (i.e. eating more)! While brain fog can stem from various health problems, it’s also a key indicator of insufficient daily food intake.
Delaying meals or interrupting regular meal times for meetings or calls can hinder the energy your body requires. So, when that 3 p.m. slump hits hard, reminding you that lunch has been skipped, it’s time to head to the kitchen or grab a snack.
Focus on whole foods whenever possible. Opt for a substantial salad loaded with fresh vegetables, sweet potatoes, avocado, grilled chicken, or your preferred protein, paired with a flavorful dressing. Foods high in B-vitamins, omega-3 fatty acids, folate, and antioxidants can enhance brain function and mitigate cognitive decline (1). Say goodbye to brain fog.
This might surprise you, but if your food intake or nutrient consumption is insufficient, your body will prioritize the most vital organs—such as your brain, heart, and lungs—over your hair, skin, and nails. The health of your hair, skin, and nails is closely linked to your diet and the vitamins and minerals your body absorbs.
It’s normal to shed between 50-100 hairs daily. If you’re experiencing more hair loss than usual and your nails seem fragile, it may be time to nourish them from the inside out.
Begin by consuming foods that promote keratin production, the protein vital for strong hair and nails. Spinach, beans, oatmeal, salmon, eggs, and berries are great sources of hair and nail-supporting nutrients. Specifically, protein, biotin, iron, vitamin B12, and omega-3 fatty acids are crucial for maintaining the thickness, shine, and growth of your hair.
Hanger is a genuine feeling! If you’re having a hectic day and leave without breakfast, your mood and blood sugar might significantly drop. Studies indicate that low glucose levels can provoke aggression and irritability (2). Thus, when you’ve not eaten enough, irritability might be one of the earliest signs of inadequate food intake.
The most effective way to combat hanger is to maintain regular, nutritious meals and snacks. Adhering to consistent meal times helps stabilize your blood sugar, allowing you to remain in a positive mood with steady energy. When you sense your first hunger pang, don’t ignore it! Acknowledge it and grab a meal or snack depending on the severity of your hunger to help you feel your best, rather than the irritable version of yourself.
Chilly all the time? Consuming an adequate amount of food is essential for maintaining warmth while your body performs various functions.
If you’re not eating sufficiently, your body may struggle with thermogenesis, the process responsible for heat generation. Some studies indicate that individuals on restrictive diets may experience lower body temperatures compared to those who aren’t (3).
Women who may be underweight or possess low body fat may develop “downy” hair (known as lanugo) as their bodies attempt to deal with heat loss. When your body lacks enough fat to generate warmth, it may develop lanugo to conserve heat, often observed in those with anorexia nervosa or who are extremely thin.
Ensuring you eat sufficiently is actually a method to manage your hydration levels. Many of the electrolytes found in food influence thirst, including sodium, potassium, and magnesium. If you continue to feel thirsty after drinking a glass of water, it may indicate that your caloric intake is insufficient.
Sometimes, your body may confuse thirst for hunger, leading you away from drinking enough water. Just remember to focus on hydrating beverages such as caffeine-free teas, carb-free seltzers, and plain water.
Amenorrhea refers to the absence of menstruation. Women may miss periods for various reasons, including pregnancy, dietary changes, and stress. Certain medications, including birth control, can also impact your cycle. Specific health concerns like hypothyroidism and polycystic ovary syndrome may also influence hormone levels and menstrual cycles.
Amenorrhea can also occur if you’re not eating enough, particularly if you are underweight (about 10 percent below “normal” weight, which varies for each individual). Being underweight can halt ovulation and trigger hormonal imbalances, causing some women with disordered eating patterns or high-performing athletes to frequently miss their periods. In some instances, their bodies also lack the necessary nutrients to perform standard bodily functions.
The female athlete triad represents an interconnected cycle of low energy intake, amenorrhea, and reduced bone density, primarily observed in athletes striving to maintain a certain level of “leanness” for specific sports like figure skating, ballet, gymnastics, and others.
The main takeaway from this article is to be mindful and attuned to your body’s signals indicating that something may not be right. Utilize these 8 signs and symptoms to evaluate your well-being and determine whether increasing your energy intake is necessary.
Then discover your balanced eating style!
Take this quick 45-second complimentary quiz to determine which balanced eating archetype fits you best, and what your specific needs are to sustain balance with your nutrition. This way, you can finally liberate yourself from food and diet fixation, maintain a balanced weight, and nurture a healthy relationship with food and your body.
