How do I know that I am eating enough?

Too little food and the resulting malnutrition is just as bad as being overweight. Health problems can arise in both cases. If you are overweight, for example, the risk of cardiovascular diseases is increased. But what happens to the body if there is too little food?

The body needs energy every day to survive. This energy is the food that we eat every day.

  • The Basal metabolic rate is the consumption that is needed for the life-sustaining functions in perfect rest. These include, for example, 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 consists of all everyday activities. It is decisive how high the total calorie consumption is during the day.
Therefore, too little is achieved if fewer calories are consumed than the basal metabolic rate. An example: A woman weighing 60 kg has a basal metabolic rate of 1300 calories. But she only eats 1100 a day. With the activity calories, she has a deficit that is far too great, which is has a negative impact on health.

Symptoms: This is how you can tell that you are not eating enough

These typical symptoms usually indicate that you are not eating enough:

  • Hair loss
  • Cold hands and feet
  • Constipation
  • Mood swings
  • Difficulty concentrating
  • fatigue
  • Inner unrest
  • Tremble
  • dizziness
  • brittle nails
  • missing period

This is what happens when you eat too little

Nutritional deficiency

If you eat too little, you run the risk that your body will not be supplied with enough nutrients. The danger is particularly high with one-sided nutrition. Nutritional deficiencies can be various Symptoms such as tiredness, exhaustion, headaches, hair loss and weakness.

What helps?
You should therefore always ensure that you eat a variety of foods and that you cover both fats, proteins and carbohydrates. Also eat plenty of vegetables and fruits. In this book you will learn everything about the world of nutrients >>

Hormonal chaos

Too little food can seriously mess up the sensitive hormonal balance in women. Malnutrition paired with too few muscles and body fat can have serious consequences for the state of health. In addition to a lack of nutrients, the body can stop its hormone production, which quickly stops menstruation. Missing periods is often a sign that the body is lacking estrogen, which in turn has a negative effect on the stability of the bones. Bone mass is broken down, which can later lead to osteoporosis.

What helps?
The important thing is to see a doctor right away if you notice anything is wrong with your endocrine system. It is important that you protect your hormones and bones.

Falling blood sugar levels

A low and highly fluctuating blood sugar level has a negative impact on mental and physical health. Does the Blood sugar level too much, the consequences can be:

  • Restlessness
  • fatigue
  • Difficulty concentrating
  • Irritability
  • Tremble
  • dizziness
What helps?
Eat regularly and nutritiously to avoid large fluctuations in blood sugar!

Weight gain

Gain weight despite eating less? That's fine. It is not fat that the body stores because it needs more calories for it than it consumes. In fact, it is water that the body passes through too high cortisol levels (Stress hormone) pulls and stores. This makes the body appear bloated and spongy. The result: the weight increases and you feel fat and uncomfortable.

What helps?
On the other hand, it helps to ensure that there is sufficient potassium and magnesium in the diet, as these minerals regulate the water balance. In addition, you should drink a lot and incorporate relaxation regularly so that the stress hormone levels drop. This tool reminds you to drink enough >>

Breakdown of muscles

Insufficient food intake 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 you become weaker. The yo-yo effect can also occur through muscle breakdown, in that you later eat normally again and gain weight, as the body uses less.

What helps?
To prevent degradation, eat high-protein with enough calories and exercise, preferably weight training.

Freezing and feeling cold

A constant calorie deficit can result in constant cold hands and feet. The body uses the little supplied energy to supply blood to the organs, as these have top priority for sustaining life. This means that the hands and feet have less blood flow, which can be particularly uncomfortable in winter. Poor blood circulation can also lead to thrombosis, stroke, and heart attack.

What helps?
Therefore try to stimulate your blood circulation with enough energy, movement and warmth.


If you eat too little throughout the day, it fuels Cravings in the evening. In order to make up for a large deficit, the body demands more high calorie and mostly also low-nutrient foods.

What helps?
In order not to fall into this trap, you should try to eat yourself regularly. If you do get hungry, first drink a glass of water and prepare a nutrient-rich dish. Chocolate is also allowed as dessert. It is important that you supply your body with sufficient nutrients, otherwise the cravings will keep coming back. 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 keeps your body on alert. This leads to them having problems falling asleep or staying asleep.