Dante Carrillo
Dieting can be exhausting, and the pressure to lose weight can cause anxiety. When you reduce your energy intake, your energy levels can plummet, and adding a new exercise program to the mix can make you feel even more tired. Liquid diets and very low-calorie diets can cause stress because you no longer experience the satisfaction of eating a meal. Furthermore, reducing calories from junk carbs can be useful, but including healthy carbs is important to maintain blood sugar levels. Consuming ultra-processed foods can also make you feel tired as they alter your sleeping patterns and energy levels.
Does dieting make you tired?
| Characteristics | Values |
|---|---|
| Calorie deficit | Being in a calorie deficit for an extended period can cause tiredness. |
| Lack of nutrients | A diet lacking essential nutrients can lead to fatigue. |
| Low blood sugar | Reducing carbohydrates can cause low blood sugar and dehydration, resulting in fatigue. |
| High blood sugar | Excess carbohydrates can lead to high blood sugar, making one feel tired. |
| Stress | Dieting can be stressful, leading to increased cortisol levels and fatigue. |
| Poor sleep | Dieting can alter sleeping patterns, contributing to tiredness. |
| Exercise | Excessive exercise or physical activity can cause tiredness, especially when combined with dieting. |
| Dehydration | Diets low in carbohydrates can lead to dehydration, causing fatigue. |
| Vitamin deficiency | A vitamin B12 deficiency, common in vegan diets, can result in tiredness. |
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What You'll Learn
Calorie deficit and malnutrition
A calorie deficit occurs when the number of calories consumed is less than the number of calories expended, resulting in weight loss. While this can be an effective strategy for weight management, it can also lead to fatigue and tiredness. This is because the body requires a certain amount of fuel to function optimally, and when that fuel is lacking, energy levels can plummet. Additionally, decreasing calorie intake can lead to nutritional deficiencies, as many essential nutrients are obtained from the foods we eat.
Malnutrition, on the other hand, refers to a broader condition where there is an imbalance between the nutrients the body needs and the nutrients it receives. This can manifest as undernutrition, or overnutrition. Undernutrition occurs when the body does not get enough calories or essential nutrients, such as proteins, vitamins, or minerals. This can lead to symptoms such as weakness, faintness, fatigue, irritability, apathy, frequent infections, and poor wound healing. Overnutrition, on the other hand, refers to an excess of calories or nutrients, which can also have detrimental health effects, including overweight, obesity, and related non-communicable diseases such as diabetes, coronary artery disease, and stroke.
Both calorie deficits and malnutrition can result from intentional dieting or unintentional factors. For example, individuals may restrict their calorie intake for weight loss purposes, leading to a calorie deficit and possible malnutrition if not properly managed. Additionally, certain populations may be at higher risk for malnutrition due to factors such as lack of access to nutritious foods, economic disadvantages, or underlying medical conditions.
It is important to note that the effects of calorie deficits and malnutrition can vary between individuals. Some people may be more sensitive to low-carb diets or changes in blood glucose levels, experiencing fatigue and tiredness more readily. Additionally, combining a calorie-restricted diet with a new exercise program can further contribute to feelings of fatigue, at least initially, until the body adjusts to the new energy demands.
To mitigate the effects of calorie deficits and malnutrition, it is crucial to ensure adequate nutrient intake, including healthy carb choices, protein-rich foods, and a variety of fruits and vegetables. Seeking professional guidance can help individuals tailor their diets to their specific needs, ensuring they receive sufficient nutrition while achieving their health goals.
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Lack of nutrients and dehydration
Dehydration occurs when the body loses more fluids than it takes in. This can happen due to several reasons, including not drinking enough water, especially in hot weather, vomiting, diarrhea, excessive sweating, and certain medications. Dehydration can lead to a range of symptoms, including feeling tired and lacking energy.
To prevent dehydration, it is important to ensure adequate fluid intake, especially during hot weather or when engaging in activities that cause sweating. It is also crucial to be mindful of the symptoms of dehydration and seek medical attention if necessary.
Lack of nutrients, especially certain vitamins and minerals, can also contribute to feelings of tiredness and fatigue. For example:
- Iron deficiency can lead to anemia, which is characterized by a lack of red blood cells or insufficient hemoglobin in these cells. Anemia often results in fatigue as one of its primary symptoms.
- Vitamin B12 is essential for the production of healthy red blood cells, and a deficiency can cause anemia and fatigue. This is a common issue for vegans and vegetarians since B12 is primarily found in animal-based foods.
- Vitamin D is unique in that it can be produced by the body through sun exposure, but it is also available in limited food sources. A deficiency in vitamin D can impact bone and muscle strength, potentially leading to fatigue.
- A diet lacking in healthy carbohydrates can contribute to sluggishness. While reducing unhealthy carbohydrates is beneficial, it's important to include fiber-rich carbs like fruits, vegetables, and whole grains. These provide essential nutrients and help maintain stable blood sugar levels, preventing energy dips associated with low blood sugar.
It is important to note that while dieting and reducing calorie intake can contribute to tiredness, a well-balanced diet that includes nutrient-dense foods can help reduce fatigue and improve overall energy levels.
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Stress and anxiety
Chronic stress is often accompanied by anxiety, and it can lead to unhealthy dietary habits, which, in turn, may contribute to the development of anxiety and depression. Stress can also disrupt sleep patterns, reduce physical activity levels, and increase alcohol consumption, all of which can further impact overall health and well-being. Additionally, stress affects the body's nervous system, including the vagus nerve, which is crucial for digestion, absorption, and metabolism. These disruptions can lead to inflammation and alter cortisol production, affecting metabolism and potentially resulting in weight loss or gain.
To manage stress and anxiety, various strategies can be employed, including dietary interventions. Dietitians recommend limiting simple carbs, sweets, and soda, as they can cause spikes in serotonin and blood sugar levels. Instead, focusing on complex carbs, such as a bowl of warm oatmeal, can boost serotonin levels more steadily. Oranges, rich in vitamin C, have been found to curb stress hormone levels and strengthen the immune system. Spinach, a good source of magnesium, can help prevent stress-induced headaches and fatigue.
Additionally, nuts and seeds, such as pistachios, walnuts, and almonds, provide healthy fats and may help lower cholesterol, reduce inflammation, and protect against the effects of stress. Avocados are an excellent source of potassium, which can aid in reducing high blood pressure associated with stress. Herbal supplements, such as St. John's wort, have been found to reduce symptoms of anxiety and mild to moderate depression. Exercise is another powerful tool for stress management, as it blunts the negative effects of stress and promotes the release of endorphins, enhancing overall well-being. Meditation practices, such as yoga and tai chi, combine the benefits of exercise with mindfulness, helping individuals become more mindful of their food choices and impulses.
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Lack of sleep
Additionally, lack of sleep can affect our physical health and increase our risk of developing chronic health problems. It can negatively impact heart health and metabolism and is associated with a higher chance of obesity, type 2 diabetes, hypertension, and certain cancers. Sleep also plays a role in regulating hormones, including those that control hunger and fullness, such as leptin and ghrelin. Sleep deficiency results in higher levels of ghrelin, the hormone that stimulates appetite, and lower levels of leptin, the hormone that signals fullness. This can lead to increased snacking and overeating, which may contribute to weight gain.
Furthermore, lack of sleep can affect our exercise habits and physical performance. We may feel too tired to exercise, leading to reduced physical activity and a decrease in muscle mass and calorie burning. Sleep is also essential for muscle recovery and repair, and inadequate sleep can prolong recovery time after workouts, leading to sluggish performances and an increased risk of injury.
Poor sleep can also contribute to stress and anxiety, creating a vicious cycle where stress and anxiety further disrupt sleep. It's important to prioritize sleep to maintain overall health and ensure we have the energy to maintain a healthy diet and exercise regimen.
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Poor diet and exercise balance
Poor diet and physical inactivity are linked to an increased risk of diseases, such as heart disease, cancer, and type 2 diabetes, which have become leading causes of death. Unhealthy eating and physical inactivity are also linked to cognitive health issues, such as Alzheimer's disease and dementia.
A healthy diet is one that contains lots of fruits and vegetables, nuts, fish, moderate alcohol use, and minimal red meat. It is important to eat enough high-quality protein and fat. Chabloz, a nutritionist, recommends aiming for 15 to 30 grams of protein at every meal to keep muscles and bones strong. Good sources of protein include legumes, lentils, beans, fish, eggs, poultry, and meat. Healthy fats can be found in avocados, olive oil, salmon, nuts, and seeds.
It is important to note that you cannot outrun the effects of a poor diet by simply exercising more. Regular physical activity and good dietary habits go hand in hand when it comes to long-term health and longevity. Both are important and have synergies when it comes to maintaining optimum health.
To improve your diet and exercise balance, consider making small changes over time to develop sustainable health habits. For example, if you sit for long periods, try breaking up your sitting time with short "exercise snacks" for even 2-3 minutes throughout the day. Find a form of exercise that you enjoy, such as walking, meditation, or yoga, and create and celebrate small milestones.
Additionally, keep in mind that dieting can cause fatigue. When you decrease your energy intake, your energy levels can plummet, and adding a new exercise program on top of that can lead to chronic tiredness. It is important to strike a balance between diet and exercise and make gradual changes to promote long-term health and well-being.
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Frequently asked questions
Yes, dieting can make you tired. When you reduce your calorie intake, your energy levels can plummet. If you also add a new exercise program, it's not unusual to feel chronically tired.
If you are feeling tired due to a calorie deficit, you may want to try slowing down your weight loss journey. You can do this by eating more protein-rich foods, aiming for a smaller calorie deficit, or taking a maintenance break for a few weeks.
Carbohydrates, especially ultra-processed ones, can cause fatigue. This is because they cause a sharp spike in blood sugar followed by a sharp drop.
