Leena Watts
Dieting can be exhausting, and there are several reasons why it might be making you tired. One of the main reasons is a decrease in energy intake, which can cause a dip in your mood and energy levels. Additionally, cutting down on carbs can lead to low blood sugar and dehydration, resulting in fatigue. Ultra-processed foods with empty calories can also alter your sleeping patterns and energy levels, leaving you feeling tired. Calorie restriction can also increase stress and anxiety, leading to chronic fatigue. It's important to ensure your diet meets your nutritional needs and that you're not overextending yourself with physical activity. If you're frequently feeling tired, it may be helpful to consult a healthcare professional.
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What You'll Learn
Calorie restriction and energy levels
Calorie restriction can have a significant impact on energy levels, and it is quite common to feel more tired than usual when dieting. When you reduce your calorie intake, your body experiences a decrease in energy, which can lead to a drop in your overall energy levels. This is a normal physiological response to a reduction in energy intake.
The extent to which calorie restriction affects energy levels can vary from person to person. Some people may only experience a slight decrease in energy, while others may feel exhausted and have no energy for physical activity. The severity of the impact also depends on the magnitude of the calorie deficit and the duration of the diet. For example, a large calorie deficit over an extended period is more likely to result in increased tiredness.
There are several factors that contribute to the link between calorie restriction and fatigue. Firstly, a reduction in carbohydrate intake can lead to low blood sugar, which can cause tiredness and irritability. Additionally, a decrease in carbohydrate consumption can result in dehydration, as carbohydrates help retain water in the body. Dehydration can further contribute to feelings of fatigue.
Another factor is the body's stress response to dieting. Calorie restriction has been shown to increase cortisol levels, the stress hormone. While cortisol is essential for proper body function, chronically elevated levels can lead to negative health consequences, including impaired cognitive function and decreased immunity. Furthermore, the stress of dieting and the pressure to lose weight can cause anxiety, which may contribute to feelings of fatigue.
Additionally, dieting can lead to a preoccupation with food, strong urges to eat, and a sense of losing control over eating habits. This internal struggle and the dissatisfaction associated with restricting favourite foods can contribute to stress and tiredness.
To mitigate the impact of calorie restriction on energy levels, it is important to ensure adequate nutrient intake, including protein, healthy fats, and fibre-rich carbohydrates. Maintaining hydration, managing stress, and seeking professional guidance for a well-rounded diet plan can also help improve energy levels while dieting.
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Carbohydrates and blood sugar
Carbohydrates are one of the three macronutrients in the human diet, along with protein and fat. They are essential to a nutritional diet and play an important role in the human body. They act as an energy source, help control blood glucose and insulin metabolism, and participate in cholesterol and triglyceride metabolism. Carbohydrates are an umbrella term that includes sugar, fruits, vegetables, fibres, and legumes.
When people eat food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood. This process of breaking down carbohydrates into glucose begins in the mouth, where salivary amylase starts the breakdown. After passing through the digestive system, monosaccharides are absorbed into the bloodstream. As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage. As cells absorb blood sugar, levels in the bloodstream begin to fall. When this happens, the pancreas starts making glucagon, a hormone that signals the liver to start releasing stored sugar. This interplay of insulin and glucagon ensures that cells throughout the body, especially in the brain, have a steady supply of blood sugar.
The healthiest sources of carbohydrates are complex carbohydrates due to their blunted effects on blood glucose. These include unprocessed whole grains, vegetables, fruits, and legumes. While simple carbohydrates are acceptable in small amounts, white bread, sodas, pastries, and other highly processed foods are less nutritious and cause a sharp increase in blood glucose. Healthy adult diets should include 45% to 65% carbohydrates as part of the daily intake, equaling about 200 g to 300 g per day. Carbohydrates contain about 4 kcal/ gram (17 kJ/g).
A low blood glucose level is known as hypoglycaemia, which can be caused by not consuming enough carbohydrates or an imbalance in medications. On the other hand, hyperglycaemia refers to high blood glucose levels, which can be caused by a lack of insulin in the body to process glucose or the cells not effectively reacting to the insulin.
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Stress and cortisol
Dieting can be exhausting, and the pressure to lose weight can cause anxiety. Calorie restriction increases the body's level of cortisol, the primary stress hormone. While cortisol is essential for maintaining overall health, chronic elevations in cortisol due to prolonged stress can cause unhealthy changes in the body. These changes include higher blood pressure, decreased immunity, impaired cognitive functioning, and an increased risk for depression.
The relationship between dieting, perceived stress, and cortisol has been investigated in several studies. These studies have found that dieting and restricting calories are associated with increased levels of cortisol and perceived stress. For example, in a study of 17,159 adolescent females, researchers found that dieting five or more times in the past year was correlated with emotional stress across different racial groups. Another study found that participants who tracked their caloric intake and restricted their intake to 1200 kcal/day experienced increased stress and cortisol levels.
To manage weight loss-related fatigue and stress, it is important to target the cause. Physical activity and exercise are effective ways to reduce stress and lower cortisol levels. Aerobic exercises, such as walking, running, or cycling, release endorphins that improve mood and decrease stress hormones. However, it is important to choose moderate-intensity workouts, as excessively intense exercise can temporarily increase cortisol levels.
Additionally, certain nutrients, including omega-3 fatty acids found in fish, may help to lower cortisol levels. Maintaining a healthy diet and stable blood sugar levels can also support better hormonal balance and energy levels. Adaptogens like ashwagandha, Rhodiola, and holy basil are natural herbs that can help stabilize cortisol production and improve stress resilience.
Finally, sleep hygiene practices, such as maintaining a regular sleep schedule and creating a calming bedtime routine, can help stabilize cortisol levels and improve sleep quality. By incorporating stress management techniques, regular exercise, and healthy dietary choices, individuals can effectively manage their stress and cortisol levels, supporting both restful sleep and sustainable weight loss.
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Lack of nutrients
Dieting can leave you feeling tired due to a lack of nutrients. When you reduce your energy intake, your energy levels can plummet. This is especially true if you've also started a new exercise program, which can cause an initial loss of energy.
A well-rounded diet should include nutrient-dense foods like fruits, vegetables, legumes, and healthy protein sources. A diet that lacks these foods can result in nutrient deficiencies, which can lead to fatigue. For example, a diet low in carbohydrates can cause low blood sugar, which can make you feel tired and irritable. Additionally, when you reduce your carbohydrate intake, your body releases water, which can lead to dehydration, another cause of fatigue.
Protein is another important nutrient to consider when dieting. Adequate protein intake is crucial when cutting back on calories. A diet too low in protein can lead to feelings of light-headedness.
In addition to the quantity of nutrients, the quality and variety of the foods you eat are also important. Eating a varied diet that includes a range of nutritious foods can help ensure you're getting the nutrients your body needs to maintain energy levels.
If you're experiencing fatigue due to dieting, it's important to make adjustments to your diet to include more nutrient-dense foods. You can also speak to a healthcare professional for guidance on how to improve your energy levels while maintaining a healthy diet.
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Dehydration
When you start a diet, your body undergoes changes that can affect your energy levels. One of these changes is a decrease in carbohydrate intake, which can lead to a release of water from the body and subsequent dehydration. Even mild dehydration can cause tiredness and exhaustion, as proper hydration is essential for maintaining energy levels throughout the day.
To combat dehydration, it is important to drink enough water and ensure adequate electrolyte intake. Oral rehydration solutions, such as DripDrop, can be particularly effective in maintaining proper fluid balance and hydration. Additionally, staying hydrated can help reduce the urge to snack absent-mindedly, further supporting your weight loss goals.
It is worth noting that dehydration is not the only cause of fatigue when dieting. Other factors include lack of sleep, increased physical activity, nutrient deficiencies, and underlying health conditions. It is always a good idea to consult with a healthcare professional to identify the specific causes of your fatigue and determine appropriate solutions.
In summary, dehydration is a common issue when dieting, and it can lead to feelings of tiredness and exhaustion. By staying hydrated, maintaining adequate electrolyte levels, and addressing other potential causes of fatigue, you can effectively manage your energy levels while dieting.
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