06 Mar, 2024
Written By: Mairead, Registered Dietitian We often hear about the risks of eating too much - but what about not eating enough? While many people do overeat, which can result in weight gain, many people in the fitness world and in general are actually undereating. Usually this is because we're scared of weight gain or are actively trying to lose weight, but there are a few hazards and problems that come from not eating enough. #1: Nutrient Deficiencies: When we're not eating enough calories overall, we usually aren't getting enough of other important things. If we're not taking in enough protein, our muscles may not be able to repair themselves properly after workouts. If we don't eat enough fat, we might not be able to absorb certain vitamins. We could also be low on any or all of our vitamins and minerals, resulting in a variety of potential side effects. While it's possible to be low on any of these things while overeating if there's gaps in our diet, deficiencies can happen even in a balanced diet if we're not eating enough overall. #2: Low Energy: Calories are literally units of energy. When we're not getting enough of them, we can feel sluggish and more tired than normal. This could look like just feeling draggy through the day, that 3pm crash at work, or having a hard time concentrating. If you're struggling with any of these and you're trying to limit your intake, it's worth making sure you're eating consistent amounts throughout the day, and increasing how much you're eating in general to better meet your body's needs. #3: Poor Workouts: If we don't eat enough, our body may have a hard time exercising because we're just asking too much of it for the fuel we're giving it. You might see this when you feel like your body just won't kick into gear during a workout, or if the weights you're lifting are feeling heavier than normal. If you're not eating enough, it can actually be a safety concern for you and those around you in the gym - you might feel light-headed or even pass out! This can cause injuries for both you and others. When we're not eating enough, our body also doesn't have the fuel it needs to recover. Your body needs both carbohydrates and protein to recover from one workout so you're ready to take on the next - you not be able to do this properly without taking in enough total food. #4: Worse Cravings: We've all experienced food cravings at some point in our lives. When we're undereating and not fueling our body enough, those cravings are generally much stronger and harder to resist. This increase makes sense - our body is trying to get us to feed it! Furthermore, when we focus on restricting certain foods, our brain tends to pay attention to them more and make us want them. No one wants ice cream more than someone who is trying so hard not to eat it. By making sure to eat enough and include our favourite foods regularly, we can reduce those food cravings and not feel so out of control around treat foods. If you're not sure whether you're eating enough to meet your needs, or whether you're eating too much, working with a Registered Dietitian is the best way to make sure you're on the right track. Let's chat! Email mairead@degreefitnessseaforth.com for more info about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
