Dante Carrillo
Dieting can often leave people feeling tired and exhausted. This can be caused by a variety of factors, such as nutrient deficiencies, sleep disturbances, caffeine intake, and chronic stress. For example, long gaps between meals can cause blood sugar to drop, leading to fatigue. Additionally, very low-calorie diets can increase the body's cortisol levels, leading to higher blood pressure, decreased immunity, and impaired cognitive functioning. Other factors include dehydration from reduced carbohydrate intake and underlying medical conditions. Identifying the underlying causes of fatigue is crucial to address it effectively. Making dietary adjustments, such as including nutrient-dense foods, managing caffeine intake, and ensuring adequate sleep, can help reduce fatigue while dieting.
| Characteristics | Values |
|---|---|
| Lack of energy intake | Decreasing energy intake can cause energy levels to plummet |
| Exercise | Adding an exercise program can cause an initial loss of energy |
| Very low-calorie diet | VLCDs can cause stress due to a lack of good nutrition |
| Calorie restriction | Increases the body's level of cortisol, the stress hormone |
| Caffeine | Over-reliance on caffeine can harm sleep, causing fatigue |
| Sleep | Lack of sleep can cause fatigue |
| Carbohydrates | Reducing carbohydrate intake can lead to dehydration, causing fatigue |
| Protein | Lack of protein can cause fatigue |
| Iron | Iron deficiency can cause exhaustion |
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What You'll Learn
Lack of sleep, exercise, and underlying health conditions
Lack of sleep can cause fatigue, a lingering tiredness that is constant and limiting. Sleep is important for flushing out toxic waste products that build up in the brain during the day. Sleep deprivation is associated with an increased risk of cognitive decline, dementia, and mental health disorders such as anxiety and depression. It can also impact diet and physical activity levels.
Sleep disorders, such as sleep apnea, can disrupt or prevent restful sleep. Sleep apnea causes low blood oxygen levels due to blockages preventing air from reaching the lungs. This affects how well the heart and brain work, and chronic fatigue may be the only sign of this condition.
Lack of exercise can also contribute to feeling tired. Exercise triggers the release of endorphins, which lowers pain, reduces stress, and boosts mood, resulting in increased energy. When a person who is usually active takes a rest day, they miss out on this benefit and may feel more tired and less motivated. Regular physical activity can improve sleep quality and contribute to a healthy sleep schedule.
Additionally, underlying health conditions can cause fatigue. This includes allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), bacterial or viral infections, heart disease, cancer, stroke, and more.
Dieting, especially with a significant calorie deficit, can lead to increased stress and fatigue. Clinical trials have shown that calorie restriction increases cortisol, the stress hormone, which can cause unhealthy changes in the body over time. Very low-calorie diets (VLCDs) can also lead to binging, worsening body image, and an increased risk of depression.
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Calorie restriction and blood sugar spikes
Calorie restriction can lead to fatigue and tiredness. When you reduce your energy intake, your energy levels can plummet. This can be caused by a number of factors, including nutrient deficiencies, sleep disturbances, caffeine intake, and chronic stress.
One of the main reasons why calorie restriction can make you tired is its impact on blood sugar spikes and crashes. Blood sugar spikes occur when your blood sugar rises and then falls sharply after eating, causing lethargy and hunger. This is often caused by consuming simple sugars and refined carbs, which the body breaks down very easily, leading to an immediate spike in blood sugar.
Diets that are very low in calories or restrict carbohydrates too dramatically can lead to low blood sugar levels, which can make you feel tired and irritable. Carbohydrates cause blood sugar to rise, and when you eat a lot of carbs in one meal, it can result in a significant spike followed by a big crash. This is why it's important to space out your carbohydrate intake throughout the day and prioritize complex carbs like whole grains and fiber, which release energy more slowly.
Additionally, calorie restriction can increase the body's levels of cortisol, the stress hormone. Chronic elevations in cortisol can lead to unhealthy changes such as higher blood pressure, decreased immunity, and impaired cognitive functioning. It can also put you at a higher risk for depression and cause people to binge eat, which can further impact blood sugar spikes and crashes.
To manage fatigue caused by calorie restriction, it's important to ensure you're getting adequate nutrition, staying hydrated, and getting enough sleep. You can also try adding lean protein, whole grains, and healthy fats to your diet, as well as incorporating physical activity and managing stress through lifestyle changes.
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Stress and cortisol levels
Cortisol is a steroid hormone produced by the adrenal glands, which sit on top of the kidneys. It is often referred to as the "stress hormone" because it plays a key role in managing the body's response to stress. During times of stress, the body releases cortisol after releasing its "fight or flight" hormones, like adrenaline, to keep you on high alert.
Cortisol affects almost every organ and tissue in the body and regulates several key functions. For example, it triggers the release of glucose (sugar) from the liver, providing fast energy during times of stress. It also affects your metabolism by regulating how your body uses glucose for energy.
High or low levels of cortisol can impact your health. Prolonged stress is the main cause of cortisol imbalance. Chronic elevations in cortisol can cause unhealthy changes in the body, including higher blood pressure, decreased immunity, and impaired cognitive functioning. Over the long term, increased levels of cortisol may put you at higher risk for depression and other mental health issues.
Dieting can cause stress, and clinical trials have demonstrated that calorie restriction increases the body's level of cortisol. Very low-calorie diets (VLCDs) can cause stress because you no longer experience the satisfaction of eating a meal. Additionally, if you add a new exercise program to your diet, it is not unusual to feel chronically tired, at least initially.
To manage diet-related fatigue and stress, it is important to target the cause. Understanding the source of your tiredness will help you find a solution. For example, if you are feeling low in energy, you can try adding an extra 1 to 2 ounces of lean protein, a half cup of whole grains, or 1 tablespoon of healthy fat to your diet. Staying hydrated can also help prevent absent-minded snacking throughout the day.
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Nutrient deficiencies
Dieting can make you tired, and this can be due to nutrient deficiencies. When you diet, you may be reducing your calorie intake, and this can lead to a decrease in your energy levels. If you are also exercising more, this can compound the issue, and you may experience chronic tiredness.
Iron
Iron is essential for strength and stamina, and an iron deficiency can lead to exhaustion. Iron-rich foods include red meat, kidney beans, and spinach. Vitamin C-rich foods aid in iron absorption, so including oranges, berries, and tomatoes in your diet can help.
Carbohydrates
Carbohydrates have been vilified in some diets, but they are the body's primary energy source. Restricting carbohydrates can lead to low blood sugar, dehydration, and fatigue. Complex carbohydrates, such as whole-wheat pasta, potatoes, and whole grains, are recommended.
Protein
Protein is essential for energy and muscle repair. A lack of protein can lead to fatigue, and it is recommended to include lean protein sources in your diet, such as chicken, fish, and beans.
Fibre
Fibre is important for maintaining stable blood sugar levels and preventing spikes and crashes. Soluble fibre, found in oatmeal, barley, and nuts, can help protect against blood sugar spikes throughout the day.
Vitamins and Minerals
A lack of essential vitamins and minerals can also lead to fatigue. For example, a deficiency in vitamin B12 or magnesium can cause tiredness. It is important to include a variety of nutrient-rich foods in your diet to ensure adequate vitamin and mineral intake.
If you suspect that your diet may be causing nutrient deficiencies and subsequent fatigue, it is important to consult a healthcare professional for advice and guidance. They can help identify any deficiencies and recommend appropriate dietary changes or supplements.
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Liquid diets and loss of satisfaction from eating
Dieting can be exhausting, and the pressure to lose weight can cause anxiety. Liquid diets, in particular, can cause stress and dissatisfaction due to the monotony of not being able to eat a regular meal. Liquid diets are usually prescribed for a few days to help transition to a normal diet, rarely for longer than two weeks. They are often recommended for people preparing for weight-loss surgery, recovering from a fractured jaw, or managing chronic conditions.
Liquid diets can cause fatigue due to a lack of calories, vitamins, and minerals. They are often low in protein, carbohydrates, fats, vitamins, and minerals and should be undertaken with medical supervision. A clear liquid diet, for example, can be as low as 50 grams of carbohydrates per day, while the average adult requires between 225 and 325 grams per day.
Liquid diets can also be inadequate in fiber, which can lead to constipation. They can be monotonous and unappetizing, and the restricted calorie intake can increase the body's level of cortisol, the stress hormone. Chronically elevated cortisol levels can cause higher blood pressure, decreased immunity, and impaired cognitive functioning.
Liquid diets can be beneficial for those who have trouble chewing food, but they should not be too low in calories and should contain enough protein and fiber to keep you feeling full. It is important to ensure you are getting 100% of the recommended vitamins and minerals.
If you are feeling tired, it is important to identify the cause, which could be due to a lack of sleep, nutrient deficiencies, sleep disturbances, caffeine intake, or chronic stress. Making appropriate lifestyle and dietary adjustments can help improve fatigue.
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Frequently asked questions
Yes, dieting can make you tired. This is often due to a reduction in calorie intake, which can cause a dip in energy levels.
To prevent tiredness while dieting, it is important to ensure you are getting adequate nutrition. This includes eating enough calories, maintaining hydration, and consuming a balanced diet rich in nutrient-dense foods such as fruits, vegetables, legumes, and lean protein sources.
A low-calorie diet can lead to an increase in the stress hormone cortisol, which may result in higher blood pressure, decreased immunity, impaired cognitive functioning, and an elevated risk for depression.
Diet plays a crucial role in energy levels. Consuming small, frequent meals or snacks that include a mix of complex carbohydrates, lean protein, healthy fats, and fibre can help stabilise blood sugar levels and maintain energy throughout the day.
