Are you struggling with some aspects of your health despite “doing all the things” like eating lots of veggies, salads, and smoothies, exercising daily, meditating, and getting enough sleep? Are you frustrated because you are just not seeing progress on whatever your health goal might be (i.e. weight loss, more energy, healing from a chronic condition)? Read on to consider something you may not be thinking about.
Something I regularly see in my practice is that they are not eating ENOUGH. Considering how we are constantly being bombarded with messaging about “calories in and calories out”, “eat less, exercise more”, we all need to be intermittent fasting, counting macros, etc., it doesn’t really come as a surprise to me that many of us are undereating. Whether you are intending to or not, not eating enough is a stressor to the body which can actually slow your metabolism, and dysregulate blood sugar and cortisol causing even more stress to the body. Also, not eating enough pretty much guarantees that you will be undernourished which means that your body isn’t getting the nutrients it needs to function optimally.
Our bodies need not only need a balance of macronutrients but they need micronutrients (vitamins and minerals) which are the driving force behind our energy, mood, balanced blood sugar, metabolism, and more. When we don’t eat enough, our metabolism often slows down and goes into “survival mode” protecting any energy and stored fat your body does have. Metabolism isn’t just about weight as mainstream media and diet culture lead us to believe, but it actually plays a role in the function of almost all organs and systems in the body. Many of the symptoms you feel on a daily basis may simply be that your body is crying out for more nourishment. When you are eating enough you are actually supporting your metabolism and will have better functioning digestion, thyroid, hormones, and immune systems naturally.
Signs you may not be eating enough
We’re pretty disconnected from our bodies and minds today for a lot of reasons. We’re so busy with life’s daily stressors we often don’t have time to slow down and listen to what our bodies are telling us and this includes knowing when our body needs nourishment and enough of it. Additionally, many people I see in my practice are constantly restricting food, over-exercising (or just super active), have a lot of fear around food and certain food groups, overcommitted, overwhelmed, and busy. No wonder so many of us aren’t eating enough. Some of these signs that you are not eating enough may surprise you:
You get shaky between meals (hypoglycemia)
You’ve got digestive issues like gas, bloating, loose stools, and constipation
You're hungry/hangry within a couple of hours of eating
You are never really hungry
You get pretty intense cravings
You constantly feel hungry
You get fatigued between meals, especially in the afternoons
You always need an afternoon coffee or a sugary snack
You get a headache in the second half of the day
Your mood can change at the flip of a switch
You are always cold (especially your hands, feet, and nose!)
You’ve got slow digestion or are often constipated
You experience excessive hair loss and your nails are slow to grow
You’ve got acne, eczema, and other skin issues
You find it hard to focus and concentrate
You are regularly restricting calories
You have trouble gaining muscle and/or losing fat
You catch all the sickness
You have irregular periods aren’t getting one at all
Your sex drive is low
You have trouble falling asleep or staying asleep
You struggle with energy throughout the day
You are having trouble conceiving
How many calories do I need?
Unfortunately, I don’t have a straight answer for this. The number of calories each of us needs varies from person to person and is based on a lot of different variables. Calorie counts are based on a bare minimum a human adult needs to perform its normal functions but it isn’t sustainable nor healthy. When you are not eating enough, your body has to decide where to prioritize nutrients and some or all of the following like energy, mood, sleep, digestion, immune system, skin, hair, nails (and more!) may suffer. We should be striving for optimal function, not the bare minimum for survival if we can avoid it. When you are eating enough you may see that you actually start see the changes in your health that you’ve been aiming for. You don’t even necessarily need to count calories either and for most people, I don’t recommend it. If you are not experiencing most of the signs and symptoms I listed above and are feeling pretty good generally, you are likely eating enough for your needs. If you are experiencing 3 or more of the signs above, the tips below will be helpful.
Strategies to ensure you are eating enough food
Start savory most days.
When you are not eating enough, your metabolism is slow and your blood sugar is likely out of balance causing a lot of the symptoms I mentioned above. Starting with a balanced breakfast of nutrient-dense protein, fat and carbs will set you up for success all day long. Also, when you eat within an hour or two of waking up you are signaling to your stress and blood sugar hormones that all is well and they don’t need to come in and overcompensate because energy (in the way of food) is coming in to get everything going.
Here are some of my favorite balanced breakfasts
Scrambled or fried eggs with sausage and sauteed or roasted veggies
Breakfast hash with eggs, potatoes, your favorite veggies + avocado
Breakfast tacos with corn tortillas, refried beans, fried egg, cojita cheese + salsa
Avocado toast topped with a fried egg and a side of fruit
A hearty soup or stew. That’s right! You don’t need to eat only “breakfast foods” for breakfast
Add a bit more food to each of your meals. Start with paying attention to the amount of protein you are eating since many of us are undereating this important macronutrient. I usually recommend that 20-30% or a quarter of your plate should be protein. A serving of about the size of your palm is a good visual or a range of 0.8-1 grams of protein per kilogram of your body weight. Another great place to start if you’ve been restricting fat is to add a tablespoon at each meal. The same goes for carbs if you’ve been restricting those. Start with one area where you feel like you might be able to add in some additional sustenance and start from there. Many of my clients are afraid to eat more so there is nothing wrong with starting small and slow.
During the next few weeks pay attention to how you are feeling. Refer back to the symptom list above and see if you’ve had any improvements in any areas. Are you sleeping better, are you noticing better moods or energy? if you haven’t seen any changes, maybe try adding some more or focusing on a different macronutrient. When in doubt, it is great to work with a practitioner (like me!) to help troubleshoot.
Stop defining foods as good or bad. Instead of labeling foods as good or bad or eliminating certain foods (or food groups!) just because you believe they are too high in fat, carbs, or calories, try to think about all foods as neutral and really pay attention to how they make you feel. Ask yourself, are these foods working for you, are they nourishing you, and do they make you feel good? If you are avoiding foods/food groups because you are allergic, that is one thing but even food sensitivities are actually symptoms of digestive and/or immune dysfunction that we can work on together. It is always my goal to help my clients get to a place of eating the widest variety of foods possible so you’re able to enjoy food as it is meant to be enjoyed, feel nourished and have a strong microbiome for vitality and longevity.
Stop following nutrition labels to determine how much you should be eating and instead eat what feels right, when it feels right and the amount that will nourish and sustain you. If you are eating plenty of nutrient-dense whole foods with lots of fiber like vegetables, fruits, starchy carbs, high-quality proteins, and healthy fats and you are feeling well generally, you can still enjoy the foods that diet culture teaches us to associate with guilt, shame or other bad feelings. By labeling food you are just creating unnecessary fear and assigning morality to food that isn’t there.
Don’t be afraid to snack if you are hungry between meals.
If you aren’t able to eat meals within about a 4-hour window or are just hungry between meals, it is completely ok to eat! For many of the symptoms I list above, a balanced snack can really help. Snacks with fat and protein can help to stabilize your blood sugar, providing more energy, better moods, and a greater ability to concentrate and focus. Plus eating when you are hungry will ensure you are eating enough and fueling your body. Here are some of my favorites:
Fruit drizzled or dipped in nut butter
Hard-boiled egg, cheese, and fruit
Crackers, raw veggies w/guacamole or hummus
Full-fat yogurt or cottage cheese with hemp hearts or chopped nuts, fruit, and a drizzle of honey
Dark chocolate dipped in nut butter
Avocado toast
Toast with nut butter and banana
Dates stuffed with butter, a sprinkle with sea salt
Chomps meat stick paired with any of the above
Experiment with these techniques and see if you notice a difference in your symptoms and the way you feel. If you’d like some support determining if you are eating enough and how to go about getting in more food, let’s chat! Schedule a discovery call today.
Sources:
https://www.healthline.com/nutrition/signs-of-not-eating-enough
https://www.medicalnewstoday.com/articles/322157#nine-signs-and-symptoms-of-undereating
https://chriskresser.com/are-you-an-under-eater-8-signs-youre-not-eating-enough/