4 Signs You May Not Be Eating Enough

These days, there are no shortages of diet plans that suggest limiting certain foods or calories to lose weight. While this is an important part of a fitness journey, it's more important to make sure you are getting the vital nutrients to continue functioning properly. Two examples of these diets are fasting diets and low-carb diets. They have become increasingly popular and have their respective communities touting their effectiveness. These diets may be safe and effective for some, but the same cannot be said for everyone. If not done properly, these diets can be less effective and, in some cases, even have a negative impact on your health.

Ok, so big deal, you may not be eating enough. It's better than eating too much, right? Wrong. When you deprive your body of vitamins and nutrients, you're putting yourself at risk for a few things to start going wrong. One of the first things you'll notice will be low-energy levels. That's because your body uses calories as fuel to perform it's the most basic functions. The number of calories your body will need will differ from person to person. This number is called your Basal Metabolic Rate (BMR), and most people typically require between 1400 - 1600 calories a day.

How To Calculate Your BMR

There are a few ways to calculate your BMR, and one of the more popular methods is using this formula.

• Men
  BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)


• Women
  BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

Eating less than your required amount can leave you open to symptoms such as the ones outlined below.

Low Energy Levels

Eating fewer calories than what your body needs to perform its basic functions can drain your energy levels in many ways. For one, you can begin to feel a mental sluggishness. This happens because your brain is dependent on the sugar you get from food as its main source of energy. Regular deprivation of this energy source can lead to an overall decrease in cognitive function.

Changes In Hunger

Regularly eating fewer calories than what you need causes your body to produce the hunger hormone called ghrelin. This hormone is produced in the stomach and signals that the body is requiring more food. Individuals who regularly under eat have been found to produce more of this hormone than those who consume a normal number of calories. This can be an obstacle for those who are restricting their calories in an effort to lose weight.

Lightheaded / Dizziness

Although not always the case, this symptom can be accompanied by low energy levels as well. Regularly under eating can cause blood sugar levels to drop significantly and cause lightheadedness and dizzy spells.

Sleep Issues

Regularly under eating has been linked to less quality sleep. Some individuals who practice low-carb, or fasting diets have reported having trouble falling and staying asleep. The inability to get proper sleep not only disrupts your sleep cycle, it also leaves you open to making poor food choices. Studies have shown that poor sleep habits can cause hormonal imbalances, specifically with the hunger hormone ghrelin.

What To Do About it

If you suspect that you may not be eating enough calories, the first thing to do is to start tracking them. Tools such as My Fitness Pal can help you total up your daily calorie consumption. The second step would be to calculate your BMR (Basal Metabolic Rate). This is the number of calories your body burns to perform its basic functions. An easy way would be to use the formula provided above.

The next step would be to analyze what you've entered into your calorie counter, and see if you are eating more or fewer calories than what your body needs. In any case, those results should be discussed with a licensed nutritionist. They can work with you to properly make adjustments that can help you meet your fitness goals.