In our modern society, with its seemingly endless amount of fast food and unhealthy food, it seems obvious that we are dealing with an epidemic of obesity. We are surrounded by cheap food of poor quality, and no time is enough to get rid of all the extra calories available in our food with the help of training.
However, all of us who adhere to a healthy rich in vegetables food often have a different problem. I have seen it in many clients, as well as some of the participants of my online programs.
This problem is chronic malnutrition
Yes, I said malnutrition. It's hard to believe that following some people have health problems, the cause of which is the lack of calories and macronutrients in the diet.
Although most people find it hard to believe that any health problems that people experience following a healthy diet are the cause of a lack of calories and related macronutrients. I have seen this in my private practice countless times. Patients experienced mysterious, painful manifestations of imbalance in the body, which quickly disappeared when we evaluated and corrected their daily diet.
I even worked with women who could not lose weight, and were able to do so after increasing the amount of food consumed, especially in the morning. In contrast to the way of thinking on the "law of conservation of energy"!
Could something as simple as malnutrition be the cause of your health problems? Could malnutrition be the reason, that your healthy diet suddenly no longer brings you the desired benefits? Is your nutrition plan for "fast weight loss" the reason your jeans are even more tight on you instead of becoming looser?
Below are the 8 main signs and symptoms I see in my clients who are chronically malnourished. Read on to understand that maybe you just need more food to start feeling better already today!
Your weight is not budging
This is one of the most paradoxical symptoms of people suffering from malnutrition, and it is often accompanied by excessive training. Often, many of my patients come to me after super low-calorie diets (about 1000-1200 calories per day) combined with intensive training for 6-7 days a week, such as crossfit or long-distance running. Unsurprisingly, they are extremely disappointed, that their weight does not change; and some of these patients have actually gained weight, reducing the amount of food consumed and increasing physical activity. Many of these patients follow a very low carbohydrate diet to lose weight quickly.
We have been taught to believe that the body is a machine and we can consume and consume calories in such a way that it will lead to weight loss, so it is clear why such patients expect to lose weight from a significant deficit calories'. But the thing is, they just can't lose the last 3-7 kilos, no matter how little they eat. Why is this happening?
While a small calorie deficit can lead to stable weight loss (300-500 calories per day), a larger deficit can cause changes in metabolism to maintain your body's homeostatic balance. Your body does not like large, dramatic changes, and can lead to changes in the thyroid gland, adrenal glands and sex hormones to reduce the overall consumption of calories and energy produced.
This includes a decrease in the level of thyroid hormone, the cessation of production of sex hormones and increased level of stress hormones such as cortisol. Chronically elevated levels of cortisol lead to poor sensitivity to leptin and insulin, a detrimental hormonal status that can maintain increased body weight. Such hormonal changes can lead to slow weight loss and fat retention and many other negative health effects that go beyond resistance to weight loss.
Usually this scenario ends with willpower and a desire to control and subdue calories ending and starting to eat and breakdowns on the background of already slowed metabolism. So if you eat very little and exercise a lot in a futile attempt to lose weight, consider whether this strategy works for you.
You can't get pregnant
Scientists have long known that low-calorie diets and insufficient amount of adipose tissue can lead to infertility and amenorrhea in women. One of the most common manifestations of this problem, known as hypothalamic amenorrhea, is characterized by menstrual irregularities or lack of menstruation and energy imbalance, with or without eating disorders.
Disruption of the menstrual cycle does not necessarily mean a delay of menstruation, it may simply mean that women have a anovulatory cycle this means that ovulation does not stand out of the egg. Hypothalamic amenorrhea caused by chronic malnutrition is also associated with physiological changes such as increased activity of the hypothalamic-pituitary-adrenal (GGN) system (also known as adrenal fatigue) and disorders in the hypothalamic-pituitary-thyroid system (also known as syndrome pseudodistance of the thyroid gland). I have worked with many women who have recovered their menstrual cycle after returning to normal caloric intake and a full diet of micro and macronutrients.
So if you want to get pregnant, having experience with diets and weight loss training, it is possible that it is your low-calorie diet that prevents pregnancy.
Abrupt sugar levels blood
Although many people accuse excessive carbohydrate intake of wild blood sugar fluctuations, you will be surprised that a lack of calories can cause the same problems with blood sugar control.
The Most common problem due to chronic malnutrition is hypoglycemia, or low blood sugar. Hypoglycemia is a blood sugar level below 70 mg/DL, although in some people symptoms appear at a higher level. Common symptoms include: hunger, trembling, anxiety, dizziness, sweating, weakness, confusion, and mood swings.
Malnutrition, especially especially protein and fat deficiency, can lead to hypoglycemia, especially when combined with exercise. That is why many people suffering from hypoglycemia feel better eating sweet foods, which can lead to a common cycle differences in high and low blood sugar levels, which leads people who are constantly on a diet, to overeating or to breakdowns on unhealthy food.
This is another reason that the most stable diet for weight loss should provide enough calories and macronutrients to maintain a steady balance of hormone levels and blood sugar.
Your mood utterly unpredictable
You have you ever heard the term "evil from hunger"before? It refers to a state of anger and irritability caused by hunger. And even if it's a made-up term, there's actually scientific evidence for the existence of such a volatile emotional state caused by malnutrition.
As I mentioned earlier, insufficient food intake can lead to hypoglycemia, or low blood sugar. Because, for optimal performance, the brain needs the sugar contained in the blood when its level begins to drop, one of the first cognitive processes that are disturbed is self-control. And your ability to influence self-control allows you to control your attention, regulate your emotions, to cope with stress, resisting impulsivity, and to deter aggressive behavior.
Therefore, if you are always hot-tempered, or your mood is constantly fluctuating between joy and irritability or anxiety, you need to make sure that you do not suffer from serious malnutrition and eat enough quality fats and proteins, and complex carbohydrates, and not just hang on the label of an unrestrained brawler.
Can't sleep (or sleep)
Insomnia and other sleep disorders are one of the most common health complaints in my patients seeking my help. This is especially common among women of menopausal age who seem to be particularly prone to insomnia despite good sleep hygiene and a healthy lifestyle in General.
Oddly enough, one of the first changing symptoms in women following my recommendation is more a calorie-appropriate diet, is a significant improvement in sleep duration and quality. Even if they don't necessarily Wake up from hunger, many of my patients feel that increasing their calorie intake (especially complex/slow carbs for dinner) helps them fall asleep faster and not Wake up at night. Probably one of the reasons is the improved management of blood sugar levels, resulting from the required amount of calories and carbohydrates consumed. As the level of blood sugar at night decreases, the liver must produce stored glucose (in the form of glycogen) to maintain a stable blood sugar level.
If you are constantly malnourished and especially if on top of everything you exercise excessively intensively, your liver cannot accumulate the necessary glycogen level to maintain a stable blood sugar level and your body must produce stress hormones such as cortisol and adrenaline to stimulate glyconeogenesis, the process the creation of new glucose. If the level of these stress hormones rises high enough, they can Wake you up in the middle of the night.
Make sure you have eaten well enough, including a carbohydrate-and fat-rich snack (e.g. pear with a spoonful of almond oil or almond milk with one date), 1-2 hours before bedtime if you suffer from insomnia. This will help maintain a stable blood sugar level throughout the night, contributing to a more calm, continuous sleep.
You Have chronic constipation
There are several reasons why chronic malnutrition leads to constipation. The most obvious is that feces are made up of waste digested food, so if you don't get enough food, your stool has nothing to form.
It is Less obvious that the most likely cause of malnutrition leading to constipation is the effect of malnutrition on the hormone thyroid. As discussed earlier, malnutrition causes suppression of triiodothyronine (T3) – a thyroid hormone. Which can lead to a condition called syndrome of pseudodistance of the thyroid gland, in which a low level of T3, a high level of reverse T3, and thyroid-stimulating hormone (TSH) and tetraiodothyronine (T4) are usually normal. This means that your body develops symptoms of hypothyroidism, without necessarily showing any changes in the typical markers of thyroid function, checked by most doctors.
Constipation is a very common symptom of hypothyroidism as active thyroid hormone stimulates intestinal peristalsis and ensures the smooth functioning of the digestive system. When T3 levels drop, intestinal peristalsis slows down and this can lead to chronic constipation.
So if you have a stool every two days, check the caloric intake and make sure we don't malnutritions.
You always get cold
It is Known that limiting calorie intake leads to a decrease in body temperature. Although some proponents of limiting your calorie consumption are told that this is a sign of the desired longevity, the experience of my clients suggests that it is not the most convenient way of continuing life. Does it increase our life expectancy, or not, but who wants to constantly chill every day? Not me., not you either.
Reduced body temperature may be associated with reduced thermogenesis, as your body needs a certain amount of calories absorbed to generate heat, as well as hormonal changes due to calorie restriction, such as decreased thyroid hormone and a violation of the GGN system.
Low insulin levels can also lead to lower body temperature, so some people who adhere to low-carb diet, will also be observed this symptom. It may sound like a playing record now, but if you're always cold, even in the summer, it's very likely that you're not eating enough.
You Have wisps of hair fall out
Hair Loss is one of the first signs of nutrient deficiency, be it calories, protein, or both. This is compounded by hormonal changes resulting from chronic malnutrition, including reduced levels of sex hormones such as progesterone, testosterone and estrogen. Hair loss is another common symptom of hypothyroidism, which, as you already know, can develop from prolonged calorie restriction or lack of nutrients.
Hair Loss is one of the most rapidly stabilizing symptoms we observe with customers while providing enough nutrient-rich foods. (Amazing how quickly the body can respond to the replenishment of its necessary calories).
If your hair falls out with frightening speed, you need to pay close attention to your diet. The use of high-calorie, protein-rich and nutrient-rich natural and organic products should be the first step for those who want to stop hair loss.
How Many need there is?
Very difficult to determine how many calories you need to consume each day to maintain optimal health and weight control. Many factors play a role here, including your physical activity, stress levels, sufficient sleep, history of chronic diseases, and more.
When I work with clients, my task is to assign them the least restrictive and the most complete calorie diet of all possible. It is amazing to observe the improvement in health that occurs due to a simple increase in the nutritional value of food consumed, in a person suffering from chronic malnutrition.
Remember that malnutrition is as unhealthy as overeating. Find the right amount of food to eat, the most suitable for you, and do not be afraid to experiment more with food if you are not satisfied with your health!
Since our food needs change a little every day, it is important to learn to listen to your true hunger. Mindfulness the body's needs, rather than simply following the nutrition table, are one of the surest ways to establish a trusting relationship between the body and the head. Believe me, nutrition should not be a constant limitation, alternating with breakdowns and feelings of guilt.
If you are interested in learning to listen to your body, then I invite you to a seven-day program to create a harmonious relationship with food "rainbow on a plate". This program is my gift to every woman! It's worth nothing but yours. desire to better understand your body and support it. You can join the program follow this link.