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Learn to recognize the signs and symptoms your body uses to communicate to you that you aren’t eating enough. 

Stress, busy schedules, illnesses, grief, and the hustle and bustle of everyday life can take a toll on us. More specifically, our appetites and the way our bodies regulate hunger. This can often lead to us not eating enough. Additionally, many people in the pursuit of weight loss often end up unintentionally undereating or restricting to achieve that goal.

Whatever the cause, not eating enough food and depriving your body of important nutrients can manifest in ways that wreak havoc on your metabolism and hormones. Both of which may take longer to notice if you’ve been consistently undereating.

8 Symptoms You May Experience if You’re Not Eating Enough

Let’s dive in and take a look at the not-so-subtle signs that your body may not be getting enough vital protein, carbohydrates, and fat, and what you can do to increase your food intake with a balanced diet.

1. Low Energy

If you’ve been feeling straight-up exhausted for several weeks regardless of how much you snooze or the quality of your sleep, it might be time to re-evaluate your diet. When we’re perpetually undereating, the body isn’t able to fuel itself properly. That may cause you to feel lethargic and sluggish. 

We often see this in the case of low carbohydrate diets specifically. Seeing as though starchy carbohydrates are the body’s primary source of fast energy, it makes sense why restricting them can lead to less-than-ideal energy levels. 

Take a look at your usual intake in regards to both volumes as well as variety. Are you consuming balanced meals that incorporate all of the Foundational Five components? Including starchy carbohydrates? Are you eating when you’re hungry and listening to your body’s cues? Take a moment to reflect here and see if you can make some adjustments. 

2. Dizziness

Dizziness can be one of the first physical signs of not eating enough. When you’re not eating enough food, your blood sugar levels can plummet and make you feel dizzy or faint. If you’re continually feeling lightheaded and can’t quite figure out why, take a look at your food intake. 

For a quick snack boost, eat something with carbohydrates and protein, like a banana with some almond butter, a handful of berries and nuts, or veggie sticks with some hummus. This combination of carbohydrates and protein will help increase and stabilize your blood sugar levels to help boost your energy.

However, if the dizziness persists after making these changes to your nutrition and your lifestyle, chat with your doctor to rule out possible issues.

3. Poor Cognition and Productivity (i.e. Brain Fog)

Ever have moments of forgetfulness where you say things like, “Where did I put my keys?”? That happens to us all, but frequent brain fog could be your body’s way of telling you to check in with how you’re nourishing yourself (i.e. eat more food)! Brain fog can be a sign of several health challenges, but it’s also one of the key symptoms of not eating enough throughout the day.

Postponing lunches or interrupting your normal meal times to attend meetings or take calls delays the energy your body needs to keep going. So if that 3 p.m. lull hits hard and you realize you haven’t had lunch, that’s your cue to head to the kitchen or grab a snack.

It’s best to fill up on whole foods as best as you can. Go for a hearty salad with plenty of fresh veggies, maybe some sweet potatoes, avocado, grilled chicken, or protein of your choice, and a tasty dressing. Foods rich in B-vitamins, omega-3 fatty acids, folate, and antioxidants can help boost brain function and prevent cognitive decline (1). Bye-bye brain fog.

4. Hair Loss and Brittle Nails

This may come as a surprise to you, but if you’re not eating enough food or getting enough nutrients, the highest priority organs will take the lead in getting those nutrients. This includes your brain, heart, and lungs, rather than your hair, skin, and nails. Hair, skin, and nail health are closely tied to what you eat along with how many vitamins and minerals your body is absorbing.

It’s normal to lose between 50-100 strands of hair every day. If you’re losing more locks than usual and your nails seem to break easier, you may want to focus on nourishing your hair and nails from the inside out.

Start by eating foods that help produce more keratin, the protein that strengthens your hair and nails. Spinach, beans, oatmeal, salmon, eggs, and berries are all excellent sources of hair- and nail-loving nutrients. Protein, biotin, iron, vitamin B12, and omega-3 fatty acids, in particular, are the best nutrients for helping you maintain the thickness, luster, and growth of your crop.

5. Irritable Mood

Hanger is a real emotion! If you’re battling a busy day and rush out the door without breakfast, your blood sugar and your mood can take a real dip. Studies show that low glucose levels can actually cause aggression and violent behavior (2). So when you haven’t had anything to eat, irritability may be one of the first noticeable side effects of not eating enough food. 

The best way to prevent hanger is to eat regular meals and nourishing snacks. Enjoying consistent meal times will help keep your blood sugar stable, so you can stay on track with your positive mood and good energy. When you feel that first sign of hunger coming, don’t push it off! Listen to it and grab either a meal or a snack, depending on the degree of hunger you’re experiencing to keep you feeling like your best self versus the moody, irritable version.

6. Feeling Chilly

Got the chills, all the time? You need to consume a substantial amount of food to keep your body warm while performing other bodily functions.

If you’re not eating enough, you’re probably not able to efficiently carry out thermogenesis, which is a process that helps your body generate heat. Some research suggests that people who follow a restrictive diet have lower body temperatures than those who don’t (3).

Women who are also underweight or have low body fat might develop “downy” hair (also known as lanugo), as a way for their bodies to cope with heat loss. When your body doesn’t have enough body fat to heat itself up, it can grow lanugo to help trap heat. It’s common in people with anorexia nervosa or people who are extremely thin.

7. Constant Thirst

Making sure you eat enough is actually one way you can manage your hydration levels. Many of the electrolytes you get from food affect thirst. These include sodium, potassium, and magnesium. If you still feel thirsty after chugging down a glass of water, it’s a red flag that you may not be consuming enough calories.

Sometimes, your body can also mistake thirst for hunger and misguide you away from the water bottle. Just remember to aim for hydrating beverages such as caffeine-free teas, carbonated unsweetened seltzers, and good ‘ole water. 

8. Amenorrhea

Amenorrhea is the scientific term for missing your period. Women may miss their periods for a variety of reasons, including pregnancy, changes in diet, and stress. Sometimes certain medications you take, including contraception, can affect your cycle, too. Specific health conditions like hypothyroidism and polycystic ovarian syndrome can also affect your hormone levels and therefore your period as well.

Amenorrhea can also happen if you don’t eat enough and have low body fat or are underweight (about 10 percent under “normal” weight), which is different for each of us. Being underweight can stop ovulation and cause abnormal changes in your hormones, which is why some women with disordered eating habits or women who are high-performing athletes may often miss their periods. In some cases, their bodies also aren’t getting enough nutrients to carry out normal bodily functions.

The female athlete triad is basically an interrelated cycle that includes low energy intake, amenorrhea, and low bone density. This is most often seen in athletes who are trying to maintain a certain level of “leanness” for a particular sport like figure skating, ballet, gymnastics, or others. 

The Takeaway

The biggest takehome from this article is to be aware and in tune with yourself and your body’s ability to show you signs that something may not feel right. Use these 8 signs and symptoms to check in with yourself and determine whether or not you may need to consume a bit more energy. 

Do You Want to Experience More Balance with your Food Choices?

If your Clients are looking to target wrinkles and the appearance of aging, a spa facial is the best way to ensure they see results. The peptide technology used in Eminence Organics Marine Flower Peptide Collection offers a collagen boost that can help them look and feel their best at any age. Read on to find out more about the ingredients in this collection and how to incorporate these products into a facial that will leave your Clients with a youthful-looking glow.

What Are Peptides? | Marine Flower Peptide Collection Facial Protocol

What Are Peptides? 

Peptides are amino acids that make up certain proteins needed by the skin – including collagen. We’ll skip the science lesson (unless you’re into it) – but essentially when they’re added topically (via skin care), peptides can stimulate your skin to make collagen. More collagen “can lead to firmer, younger-looking skin, may help reduce inflammation, even out skin tone and reduce the appearance of wrinkles,” according to Healthline.

If you’re looking to help your Clients experience the benefits of peptides, our Marine Flower Peptide Collection uses plant-based peptides as well as marine flower technology. The peptides in this collection are naturally derived from sacha inchi (a perennial plant native to certain parts of South America and the Caribbean) and rice protein, designed to take advantage of our natural collagen-building processes to increase the look of firmness and elasticity in our skin. 

The Marine Flower Peptide Serum and the Marine Flower Peptide Eye Cream also contain our Smart Collagen+ Complex, a skin care ingredient formulated with cruelty-free collagen, natural plant peptides and sustainably sourced freshwater and saltwater algae. The Smart Collagen+ Complex and potent plant peptides give your skin the look of increased strength, elasticity and suppleness, while advanced algae extracts boost the appearance of firmness and provide long-last hydration.

With all of those benefits in mind, we have developed a Marine Flower Peptide Collection Facial Protocol that you can offer in your spa to help Clients achieve a younger-looking complexion. 

Product Picks

Marine Flower Peptide Facial 

Step 1

Cleanse: Combine a small amount of cleanser with water in hands and massage into the skin with fingertips in a circular motion. For all skin types, use the Stone Crop Gel Wash, which is a great pick for a non-buffered peel application. If you’re dealing with normal to dry skin types, the Firm Skin Acai Cleanser will slightly buffer the skin.  

Step 2

Tone: Apply Neroli Age Corrective Hydrating Mist – a  collagen-boosting toner with Natural Retinol Alternative and Swiss Green Apple Stem Cells for all skin types, especially mature – all over the face and leave on. 

Step 3

Exfoliate: For dry or dehydrated skin types that aren’t sensitive, apply the Firm Skin Acai Exfoliating Peel with dropper onto a cotton round or dispense directly into your hands. Apply in circular motions covering the face and neck, avoiding the eye area. Do not rinse as there is no need to neutralize. Or for any skin type, including sensitive, you can apply the Arctic Berry Enzyme Exfoliant and the Arctic Berry Pro Advanced Peel Activator to the skin. Neutralize with the Soothing Chamomile Tonique by spraying into the palms of hands and massaging the tonique into the skin until absorbed, or by saturating two cotton rounds and pressing them lightly into the skin. Continue until tingling sensation has subsided. Rest the skin for 1 minute. 

Step 4

Mask: For all skin types, a good option is the Citrus & Kale Potent C+E Masque, which harnesses the natural power of Vitamins C and E to improve the appearance of skin. The Firm Skin Acai Masque can help normal skin appear firm and plump. Alternatively, our Bamboo Age Corrective Masque is great for dry skin, helping it appear lifted and tightened with the help of our Natural Retinol Alternative. 

Step 5

Massage: A 5-minute massage with the Marine Flower Peptide Night Cream layered with the Arctic Berry Peptide Radiance Cream will help reduce the appearance of wrinkle depth and fine lines while promoting skin elasticity. 

Step 6

Add Essence: Gently press a few drops of the Birch Water Purifying Essence until fully absorbed to increase elasticity and improve barrier function. 

Step 7

Layer Serum And Concentrate: Start with the Marine Flower Peptide Serum to diminish the look of fine lines and wrinkles. Allow 30 seconds for optimal absorption and leave on. Follow that with the Marine Flower Peptide Concentrate to help protect collagen from degradation for a smoother complexion.  

Step 8

Moisturize: Apply Marine Flower Peptide Night Cream to the face, neck and décolleté. Gently massage until absorbed. This rich and velvety cream locks in moisture and minimizes the appearance of fine lines and wrinkles, while rejuvenating the look of crepey skin. 

Step 9

Eye Care: To minimize the appearance of dark under-eye circles, apply a thin layer of the Hibiscus Ultra Lift Eye Cream to the eye area using light blending motions until absorbed. Follow by layering Marine Flower Peptide Eye Cream to provide long-lasting hydration and visibly improve the appearance of wrinkles around the eyes. 

Product Picks

Step 10

Layer Lip Care: Apply a thin layer of the Marine Flower Peptide Lip Serum using a Q-tip or fingertip and apply to the lip surface, outline, and surrounding area to target fine lines, wrinkles, and expression lines. Gently massage in using circular movements. Leave on. Next, apply the Citrus Lip Balm for a plumped and hydrated satin finish. 

Step 11

Sun Protection: After application of a peel treatment, skin will be more sensitive to the sun. Application of an SPF product post-treatment is mandatory. Advise your Client to use a sunscreen, wear protective clothing and limit sun exposure for a week afterwards. Apply the Lilikoi Daily Defense Moisturizer SPF 40  as per instructions to finish and protect your Client’s skin. 

Retail Tip

Have you left your Clients wanting more? Their treatment doesn’t have to end at the spa. Encourage Clients to elevate their self-care ritual with a luxurious home care routine that includes some of the products used in their facial. If they’re not ready to purchase, send them home with a few samples.

Have you tried our Marine Flower Peptide treatments on your Clients? Share your experiences with us in the comments below. And find out how to become an Eminence Organics Spa Partner here.

Ready in less than 10 minutes, this canned salmon salad is a go-to for a nutrition-packed lunch. Made with fresh dill, capers, celery and onion, it’s packed with delicious flavor.

Why I Love This Recipe

A quick and easy weekday lunch, this Canned Salmon Salad is perfect when you’re short on time and low on groceries.

Made with ingredients you likely already have on hand, it comes together in less than 10 minutes and is packed with nutrition like protein and omega-3 fatty acids. Omega-3 fatty acids are helpful for heart, brain, and cardiovascular health, and are found in fatty fish like salmon.

I love this Canned Salmon Salad recipe because like tuna salad, it is so versatile. You can eat it in a sandwich, on a bed of lettuce, with crackers, or alongside veggies like cucumbers or bell peppers.

Tuna salad definitely sits in the spotlight but I think canned salmon salad is so underrated. If you’re looking for a new easy lunch staple, give this a try! 

Ingredients You’ll Need

Notes on Ingredients

canned salmon: an easy source of protein to keep in your pantry that equally provides the nutritional benefits of fresh salmon

red onion: sharp, pungent flavor, adds crunch and depth to the dish. White, yellow, or sweet onion will also work.

celery: also provides a nice crunch to the salad 

capers: add a briny, salty pop of flavor that helps cut through the richness of the salmon and mayonnaise 

fresh dill: has a tangy flavor that compliments the salmon perfectly and is highly aromatic

mayonnaise: helps to hold the salmon together and contributes to the creamy texture of the salad

dijon mustard: adds a tangy, sharp flavor with a bit of spice and pairs well with the lemon juice 

lemon juice: brightens up the salad with a little acidity

Equipment You’ll Need (affiliate links – if you make a purchase I receive a small commission):

Mixing Bowl

How to Make Canned Salmon Salad

Combine ingredients. Add salmon, red onion, celery, capers, fresh dill, mayonnaise, dijon mustard, lemon juice, and pepper to a small mixing bowl. 
Mix and adjust. Stir ingredients together and add additional mayonnaise or seasoning as desired.
Serve. Serve canned salmon salad on a bed of lettuce, with veggies like cucumbers, crackers, or on a sandwich. 

Expert Tips

If you’re not a mayonnaise fan or need an egg-free version of the recipe, you can use plain Greek yogurt as a substitute.
I look for wild-caught pink canned salmon, packed in water.
If vegan, use a vegan mayo alternative.

Recipe FAQs

Is salmon out of a can good for you?

Absolutely! Canned salmon is every bit as nutritious as fresh salmon. Salmon is a great source of lean protein and heart-healthy omega-3 fatty acids. 

Is canned salmon ready to eat?

As with canned tuna, canned salmon is fully cooked and ready to eat. It can be eaten straight out of the can or used in a variety of recipes like this one, salmon burgers, poke bowls, or mixed in with homemade fried rice. 

How often can you eat canned salmon?

The Dietary Guidelines for Americans recommends that adults eat at least 8 ounces, or about 2 servings, of seafood per week.

Why should you always have canned salmon in your pantry?

Canned salmon has a long shelf-life, which makes it a great pantry staple. You can stock up on canned salmon and use it whenever you want.

I find it especially helpful and convenient when I haven’t gone to the grocery store in a few days and am in need of a quick lunch. It’s also much more affordable than fresh salmon, making it a great budget-friendly option for those who love salmon.

Storage and Preparation

Canned Salmon Salad leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.

Recipes That Pair Well

Kohlrabi Fries (Baked or Air Fryer)

Air Fryer Sweet Potato Fries

Creamy Broccoli Salad

Instant Pot Baked Beans

Asparagus Pea and Feta Salad with Lemon Balm Vinegar

For more lunch inspiration, check out my other recipes below!

Moroccan-Inspired Chickpea Bowl (Meal Prep Lunch)

Thai-Inspired Chicken Salad with Thai Peanut Dressing

Kohlrabi Fritters with Herb Yogurt Sauce

5 Ingredient Kale and Quinoa Bowl

Grilled Cauliflower Hummus Sandwich

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!

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45 Easy and Healthy Meal Prep Ideas – The Real Food Dietitians