Why under-eating may be behind your symptoms even if you’re “eating clean”
In the wellness space, we’re often told to eat “cleaner,” cut carbs, or fast longer. But many women I work with aren’t struggling because they’re overeating… they’re under-eating. And sometimes, without even realising it.
● Skipping meals or eating very little during the day
● Cutting carbs or fats
● Fasting too long, especially under stress
● Prioritising salads or smoothies that don’t keep you full
● Avoiding snacks even when you’re hungry. This can lead to more harm than good.
● You’re cold all the time
● You feel exhausted even with rest
● Your digestion has slowed (bloating, constipation, acid reflux)
● You’re losing hair or have weak nails
● You get dizzy or anxious easily
● You’ve lost your cycle or have irregular periods
● You wake up at 3AM (a blood sugar crash)
● You feel “wired but tired”
Your body needs enough food to feel safe. When you under-eat, your system goes into conservation mode. That affects everything from hormones to thyroid function to emotional regulation.
We’ve been conditioned to believe that less is more (less food, smaller portions, tighter control). But your body doesn’t care about aesthetics. It cares about survival.
And ironically, under-eating can make it harder to lose weight. When your metabolism slows and cortisol spikes, the body holds onto fat as a protective mechanism.
Here’s how to gently reverse under-eating and bring your body back to safety:
● Eat three full meals a day, including a source of protein, fat, and a complex carb (example: salmon, rice, sautéed greens, and olive oil drizzle)
● Don’t skip breakfast. Eating within 60 minutes of waking stabilises cortisol and glucose
● Snack smart. Include nourishing mini-meals like boiled eggs, berries with coconut yogurt, or almond butter on rice cakes
● Fuel during your luteal phase. Before your period, your body needs more calories. It’s normal to feel hungrier. Honour that.
● Reintroduce carbs. Root vegetables, fruits, whole grains, and properly prepared legumes support hormone production and thyroid health
● Support mineral intake. Low sodium or potassium can worsen fatigue and sugar cravings. Add quality sea salt, avocado, and cooked leafy greens
● Watch your language. Remove guilt from food. Try not to label foods as “bad” or “cheats”
This is not about overeating. It’s about trusting your body to tell you what it truly needs.
When you give your body enough (enough food, enough rest, enough grace), it responds with energy, clarity, and vitality. You don’t need to earn your meals. Your body is worthy of nourishment.
Want help building balanced plates and overcoming the fear of “too much”? I share simple meals, gentle reminders, and real talk around food on @balancedbymonica
Monica Uttamchandani is a certified Holistic Health Coach based in the Turks and Caicos Islands, supporting men and women in creating grounded, nourishing lives, one breath at a time. She also consults in person at The Elephant Rooms in Salt Mills, Providenciales.
