Surprising Facts About Not Eating Enough

Millions of Americans read diet books and watch weight loss competitions on TV. It might come as a surprise to learn that undereating can also be harmful to your health because the subject receives much less attention.

Sensible dieting or intermittent fasting can be safe for most adults. However, consuming insufficient calories on a regular basis often leads to chronic fatigue and other serious issues.

Are you eating enough?

Find out more about how undereating affects your body and how you can overcome it.

Understanding Undereating:

1. Recognize the symptoms.

Some signs of undereating are easy to spot. You’ll probably feel tired and your skin may look dull. You may also experience hair loss and constipation.

2. Protect your body.

There are other symptoms that are less visible. When your body is starved for fuel, it starts to break down muscle and organ tissue.

Your immune system becomes weaker, so you’re more likely to become ill. You may also develop osteoporosis and anemia.

3. Diet safely.

Eating too little and exercising too much can backfire when you’re trying to lose weight because your metabolism will slow down.

The National Institute of Health recommends a minimum of 1,200 calories a day for women and 1,500 for men to prevent malnutrition.

4. Deal with stress.

Maybe you’ve lost your appetite because of disturbing events like losing your job or going through a divorce.

Build your strength back up by talking with supportive friends and family and developing new interests.

5. See your doctor.

Weight loss can also be a sign of medical conditions including depression and eating disorders.

Your doctor can help rule out other causes and adjust your medications if needed.

6. Ask a dietician.

Your doctor may refer you to a registered dietician or you can find one through the Academy of Nutrition and Dietetics.

They’re food and nutrition experts who can help you to create an individual program that works for you.

Overcoming Undereating:

1. Love your body.

Are you eating less because you want to look like the celebrities you see online? Learn to accept your body and play up your strong points like a long neck or strong shoulders.

2. Eat smaller, but more, meals.

If eating more is a struggle for you, try preparing more meals each day. Break a bigger breakfast and lunch down into four separate servings.

3. Snack more.

Eat between meals too. Make it convenient by bringing along your own supplies like smoothies, yogurt, and nuts.

4. Focus on whole foods.

The quality of your food matters as much as the amount. Avoid filling up on junk food with excess sugar and salt that cause inflammation and other troubles. Stick to healthy fare like vegetables, whole grains, and fish.

5. Increase protein.

Foods rich in protein are especially helpful for providing energy and strengthening your muscles and bones. Include some protein in each meal and snack so you’ll be able to digest it more effectively.

6. Choose healthy fats.

Consuming more fat is a simple way to take in more calories from the same amount of food. Add a little more olive oil to hummus and roasted potatoes.

Switch to whole fat dairy products. Start the day with a serving of salmon or other fatty fish.

7. Take supplements.

Undereating often creates nutritional deficiencies, so you may need supplements at least temporarily.

Follow your doctor’s recommendations which may include calcium, iron, and specific vitamins.

Maintaining a healthy weight lowers your risk for health complications and increases your chances for living a long and active life.

Talk with your doctor about how to develop a diet that keeps you energetic and well-nourished without gaining or losing too many pounds.

Natural Appetite Suppressants You Can Eat Every Day

Do you avoid pharmaceutical appetite suppressants because of the many serious side effects? If so, you'll be glad to discover that there are certain foods and spices that can help you lose weight by naturally suppressing your desire to overeat.

Consider trying these natural ingredients in your diet:

1. Ginger.

Ginger doesn't have many calories, but it has a strong, pleasant flavor, and helps you avoid overeating. It's a popular addition to meals and teas. Ginger root and ginger tea may help you lose weight.

* Ginger can be added to smoothies, juices, and other drinks. It can also be part of curries or other spicy dishes.

* You can even eat slices of crystallized ginger.

* Ginger has fiber, amino acids, and other nutrients that promote health. It also has anti-inflammatory properties that may reduce the risk of some diseases such as diabetes or cardiovascular issues.

2. Avocado.

If you regularly eat avocado, you may benefit from its monounsaturated fat, which has natural appetite suppressant properties. Avocadoes can make you feel full, so you're less likely to crave other foods or overeat.

* Avocado is a healthy choice that has good fats. Although there are many calories and fats in avocados, they are a healthier option than junk food and sugar treats.

* Consider adding a slice of avocado to your toast in the morning. You can also add it to salads and smoothies or use it as a base for sauces and dips. You can add avocados to pancake batters, quiches, omelets, pizzas, or sandwiches. A slice of avocado on a piece of bread with meat, cheese, and tomato tastes delicious.

3. Cayenne pepper.

Research shows that cayenne pepper and similar strong spices may suppress appetites and help weight loss. One study found that using cayenne pepper can actually make you eat fewer calories.

* The chemicals in cayenne pepper may help boost the metabolism and make you feel less hungry. They may also help burn fat in the body.

* Cayenne pepper can be added to your meals as you cook. It can be sprinkled on salads and added to soups. It can top almost any dish in moderation.

4. Apples.

Apples are an inexpensive and convenient way to suppress the appetite. The fiber and pectin in apples can make you feel full, so you're less likely to stray from your diet and overeat. Plus, you can enjoy these other appetite-suppressing characteristics of apples:

* Apples taste sweet without an enormous amount of calories, so they can feed the craving for sugar without resorting to eating a box of doughnuts.

* Apples take more time to chew than other foods. This gives your body the time to process what you're eating and send signals to your brain that you're full faster. Apples have also been shown to help regulate blood sugar levels in the body.

* The multiple varieties of apples also keep things interesting, and you're less likely to get bored if you eat different types.

* So, the next time you're wondering what to eat, grab an apple from the kitchen!

Enjoy these natural appetite suppressants as you diet. Keep in mind that exercise and a generally healthy overall eating plan are also important for losing weight.

Learn more about your health online when you read the rest of our information here about: Fight Disease With Food guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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