Too little food and the resulting malnutrition is just as bad as being overweight. In both cases, health problems can occur. For example, being overweight increases the risk of cardiovascular disease . But what happens to the body when there is not enough food?
The body needs energy every day to survive. This energy is the food we eat every day.
- The basal metabolic rate is the consumption that is required for life-sustaining functions in complete rest. These include breathing, heartbeat and digestion. The basal metabolic rate is made up of gender, age and body weight. For example, muscular people with little body fat have a higher basal metabolic rate than people with more body fat and fewer muscles.
- The performance turnover is made up of all everyday activities. It determines how high the total calorie consumption is per day.
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Symptoms: This tells you that you are eating too little
These typical symptoms usually indicate that you are eating too little food, for example when you are on a diet:
- hair loss
- Cold hands and feet
- constipation
- mood swings
- concentration problems
- fatigue
- missing energy
- Inner unrest
- Tremble
- dizziness
- brittle nails
- missed period
This is what happens when you eat too little
nutrient deficiency
If you eat too little, you risk not supplying your body with enough nutrients . The danger is great, especially with an unbalanced diet. Nutrient deficiencies can cause various symptoms such as tiredness, exhaustion, headaches, hair loss and weakness.
What helps?
Therefore, always make sure to eat a varied diet and cover fats as well as proteins and carbohydrates. Also, eat plenty of vegetables and fruit. In this book you will learn everything about the world of nutrients >>
hormonchaos
Too little food can seriously upset the sensitive hormonal balance in women. Malnutrition paired with too little muscle and body fat can have serious health consequences. In addition to a nutrient deficiency, the body can stop its hormone production, which means that menstruation quickly stops. A missed period is often a sign that the body is lacking in estrogen , which in turn affects bone stability. Bone mass is broken down, which can later lead to osteoporosis .
What helps?
It is important that you see a doctor immediately if you notice that something is wrong with your endocrine system. It’s important to protect your hormones and bones.
Falling blood sugar levels
A low and strongly fluctuating blood sugar level has a negative effect on mental and physical health. If the blood sugar level drops too much, the consequences can be:
- restlessness
- fatigue
- concentration problems
- irritation
- Tremble
- dizziness
Eat regularly and nutritiously to avoid large blood sugar fluctuations!
Gaining weight despite not eating enough
Are you gaining weight even though you eat little? That’s fine. The reason: It is not fat that the body stores because it needs more calories than it uses. In fact, it is water that the body draws and stores when the cortisol level (stress hormone) is too high . This makes the body look bloated and spongy. The result: the weight increases and you feel fatter and less comfortable. Another reason can be our metabolism . As he gets older, he slows down. The result: the muscle mass decreases while the fat content increases – this can lead to weight gain despite eating little.
What helps?
It helps to prevent deposits by making sure you have enough potassium and magnesium in your diet, as these minerals regulate the water balance. You should also drink a lot and relax regularly to lower the stress hormone level. This tool reminds you to drink enough >>
To get your metabolism going, you should above all drink enough, eat a balanced diet, avoid sugar and exercise regularly.
breakdown of muscles
Eating too little can lead to muscle breakdown. The body needs energy and draws it from the muscles. The result: the basal metabolic rate drops, you consume fewer calories and become weaker. Losing muscle can also have the yo-yo effect of eating normally again later and gaining weight as the body uses less.
What helps?
To prevent degradation, eat high-protein foods with enough calories and exercise, preferably weight training.
freezing and feeling cold
A constant calorie deficit can leave you with cold hands and feet all the time. The body uses the little energy supplied to circulate blood to the organs, since these have top priority for survival. As a result, hands and feet are less supplied with blood, which can be particularly uncomfortable in winter. Poor circulation can also lead to thrombosis, stroke and heart attack.
What helps? Therefore, try to stimulate
your circulation with enough energy, movement and heat .
cravings
Eating too little throughout the day fuels cravings in the evening. In order to compensate for a large deficit, the body requires high- calorie and mostly low-nutrient foods. Such eating habits can result in weight gain
What helps?
To avoid falling into this trap, you should try to eat your fill regularly. If you do get cravings, drink a glass of water first and prepare a nutritious meal. Chocolate is also allowed as a dessert. It is important that you provide your body with sufficient nutrients, otherwise the ravenous hunger will return again and again. Bitter substances are also effective against cravings.
bad sleep
Sleep also suffers from insufficient food intake. When you go to bed hungry, the hunger hormone ghrelin puts your body on alert. This leads to problems falling asleep or staying asleep.
