What Happens If You Eat Too Little Calories? The Risks You Need to Know

1. Your Body Starts to Starve: A Hidden Danger

Well, first things first—when you eat too little, your body gets into panic mode. It doesn’t matter how "health-conscious" you are, eating too few calories can send your metabolism into a tailspin. I learned this the hard way. I used to think, "Hey, if I eat less, I’ll lose weight faster, right?" Nope. Actually, when you eat too little, your body thinks it's starving, and it starts to hold onto fat for survival.

Your metabolism slows down

One of the first things that happens when you're not eating enough is that your metabolism slows down. This is your body's way of preserving energy. And guess what? That means your weight loss progress could stall, even if you're eating what seems like a small amount of food.

I tried this whole low-calorie thing for a while, and for about a week, everything seemed fine. But then, my energy levels dropped, I was constantly cold, and worst of all, the scale didn’t budge. That’s when I realized something wasn’t right.

2. Nutrient Deficiency: Your Body is Missing Essentials

Honestly, this part scares me. If you’re not getting enough calories, you’re probably not getting enough nutrients either. Your body needs a variety of vitamins and minerals to function properly, and when you restrict calories too much, it’s easy to miss out on these essentials.

Fatigue and weakness

Ever felt completely drained after a few days of eating too little? That's your body running on empty. A lack of calories means a lack of energy. Your body can’t fuel itself properly, and it starts to suffer. I’ve had days where I’d feel light-headed, couldn’t focus, and my legs felt like they were made of lead. That’s when I learned the importance of fueling up properly.

Hair loss and brittle nails

I’m not exaggerating here—cutting calories too drastically can cause hair thinning and brittle nails. It happened to me a few months back. I was on a low-calorie diet, thinking I was doing well, but eventually, I noticed my hair falling out more than usual, and my nails started to peel. It was pretty horrifying, to be honest.

3. Your Mental Health Takes a Hit: Mood Swings and Irritability

Okay, this is a big one—low-calorie intake doesn’t just affect your body, it messes with your mind too. I’m sure you’ve heard of "hanger" (hunger-induced anger), but it’s more than just that. When you eat too little, your body produces more of the stress hormone cortisol, which can mess with your mood.

Anxiety and depression

When you don’t get enough fuel, it can trigger feelings of anxiety and depression. Trust me, I’ve been there. During a period of eating too little, I felt anxious for no real reason, and my mood was all over the place. It was like I couldn’t think straight. I wasn’t "me" anymore. It’s funny because at first, I just chalked it up to stress at work. But when I started eating more regularly, my mood leveled out again.

Decreased brain function

Low calories can also affect your brain power. Have you ever had one of those days where you couldn’t focus or concentrate? It’s more likely to happen when you’re not eating enough. I’ve noticed that when I skip meals or try to eat too little, my thinking becomes foggy, and I struggle to get through the day. It's like I’m constantly in a brain fog.

4. The Long-Term Effects: Serious Health Risks

Well, the short-term effects are bad enough, but if you keep up with eating too few calories, things can get much worse in the long run. I don’t want to scare you, but I need to be honest. Starving yourself, or just eating too little for extended periods, can lead to serious health complications.

Bone density loss

One thing I didn’t realize at first was how important calories are for maintaining bone health. When your body doesn’t get enough nutrients, your bones can become weak, and over time, you could develop osteoporosis. I didn’t think about bone density until my doctor mentioned it during a check-up. She explained that eating too few calories over time can deplete the calcium stores in your bones, making them more fragile.

Organ damage

Honestly, this part is something I wasn’t ready to hear. When you’re in a state of calorie deprivation for too long, your organs can start to suffer. Your liver, kidneys, and heart rely on energy to function properly, and if you're not feeding your body, these vital organs can be compromised. This might sound dramatic, but I read about people who pushed their bodies too far with extreme calorie restriction and paid the price with long-term health issues.

5. How to Find the Balance: Eating Enough Without Overdoing It

So, what now? You’re probably thinking, "Okay, so how do I get it right without eating too much or too little?" Here’s the thing: Balance is key. It's not about starving yourself, but rather about fueling your body properly.

Eat nutrient-dense foods

When I was in that phase of eating way too little, I wasn’t eating the right stuff either. I was so focused on calories that I neglected nutrients. It’s better to focus on eating nutrient-dense foods, like whole grains, lean proteins, healthy fats, and lots of veggies. These give you more bang for your buck when it comes to nutrients per calorie.

Listen to your body

This one’s huge. I know, it’s easy to get caught up in the "calories in, calories out" mindset, but listening to your body is so much more important. If you’re feeling fatigued, cranky, or mentally foggy, those are signs that your body needs more. I had to learn to recognize when I was just being stubborn and ignoring my body’s signals.

Conclusion: The Dangers of Not Eating Enough Calories

Well, after all of this, I think we can agree on one thing: eating too little is more dangerous than you might think. It’s not just about weight loss; it’s about your overall health and well-being. Trust me, I’ve been down that road, and it wasn’t worth it. Instead of restricting, focus on nourishing your body, and you’ll be so much better off in the long run.

So, next time you think about cutting calories drastically, just remember: your body is a temple, not a machine you can just shut down and reboot. Treat it with the care it deserves!

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How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

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Average Height to Weight for Teenage Boys - 13 to 20 Years

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Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.