14 Signs That You Are Not Eating Enough

1. Low energy

Chronic fatigue is a common physical symptom that can occur when you are not eating enough. You may feel tired and drained, and performing everyday activities can be challenging.

2. Hair loss

Hair loss can be caused by low-calorie intake and malnutrition. Hair loss is particularly associated with inadequate protein intake, biotin deficiency, iron deficiency, and/or zinc deficiency.

3. Constant hunger

Being hungry all the time is one obvious sign that you’re not eating enough food. Studies have shown that appetite and cravings increase in response to drastic calorie restriction due to changes in the levels of hormones that control hunger and fullness. The levels of appetite-suppressing hormones leptin and IGF-1 decrease significantly.

4. Sleep problems

Feeling constantly hungry or waking up hungry is a major sign that you’re not getting enough to eat. 

Studies suggest that starvation-level calorie restriction can lead to sleep disturbances and a reduction in deep sleep. It can also lead to the deficiency of tryptophan, a naturally occurring amino acid found primarily in protein, which plays an important role in sleep cycles.

5. Feeling cold

Your body needs to burn a certain number of calories to create heat and maintain a healthy, comfortable body temperature.

Studies have shown that people who consumed a very low-calorie diet had significantly lower body temperatures than those who consumed more calories, regardless of physical activity.

6. Constipation

Constipation or infrequent bowel movements can also be a sign that you’re not eating enough.

Constipation (3 or fewer bowel movements per week) is common in older people. However, eating too little can also cause constipation in younger people due to a slowed metabolic rate.

7. Irritability

Feeling irritable and moody is another common symptom of inadequate calorie intake.

When you are feeling low on energy, you may find yourself feeling easily frustrated, moody, jittery, or more likely to have an outburst of anger.

8. Anxiety

Although dieting itself can lead to moodiness, outright anxiety can occur in response to very low-calorie intake.

Studies have reported that extreme dieting is linked to high levels of depression and anxiety in extreme dieters. In addition, when the body does not have enough energy, it cannot function properly which often leads to symptoms such as confusion, forgetfulness, and difficulty concentrating.

9. Skin and nail issues

When you are not getting enough food or nutrients, you may notice acne, thinning hair, and weak fingernails. Your hair may also appear dull and your eyes may look less bright.

10. Slowed metabolism

Several studies have reported that restrictive diets can increase the levels of cortisol, the stress hormone, and decrease thyroid hormones, which can slow down metabolism.

11. Muscle loss

If you are not eating enough on a daily basis, you may also experience muscle loss.

In the initial phase, muscle loss slows your metabolic rate. Prolonged, calorie-restrictive diets can kick the body into starvation mode, a state in which your metabolism slows down and holds onto fat stores instead of burning them for energy.

12. Getting sick more often

Your immune system requires macronutrients from carbohydrates, protein, and fat to repair itself and protect the body from disease-causing bacteria and viruses. Malnutrition can make you more prone to illness and infection.

13. Irregular or missed periods

Missing a menstrual period for three or more consecutive months is a common sign that the body is not receiving enough calories to support both basic metabolic needs and the production of hormones needed to regulate the menstrual cycle. 

Extreme dieting or calorie restriction can cause sudden weight loss and lower estrogen levels, which can result in the disappearance of periods.

14. Infertility

The hypothalamus and pituitary gland in the brain work together to maintain the hormonal balance needed to maintain reproductive health. Based on the signals it receives, the hypothalamus produces hormones that either stimulate or inhibit the production of estrogen, progesterone, and other hormones produced by the pituitary gland.

Studies have reported that this complex system is highly sensitive to changes in calorie intake and weight. When calorie intake or body fat percentage drops too low, these signals are impaired, thereby disrupting the hormone levels and interfering with fertility.

The number of calories you need per day varies depending on certain factors, such as age, gender, fitness level, and basal metabolic rate. 

However, according to the Dietary Guidelines for Americans 2020-2025, the average American adult needs to consume approximately 2,000 calories a day to meet the estimated nutritional needs. The average minimum calorie requirements are as follows:

• Men: 1,500 calories/day
• Women: 1,200 calories/day