Healthwatch by Shyft

Looking for expert weight loss advice?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

The Truth About Being Irritable on a Calorie Deficit

The Truth About Being Irritable on a Calorie Deficit
Content
Content

It’s no surprise that what we eat affects our mood along with other functions of the body and if you’ve suddenly reduced your calorie intake for the purpose of weight loss, there is a fair chance that you’ll find yourself grumpy, snappy or even lethargic. Mood swings on a diet are fairly common, and many people are dissuaded by weight loss and diet programs simply because of the detrimental effects they will have on their mood.

While the irritability caused by a diet might not be that uncommon a knowledge, it is important to understand why we get irritable when we’re on a calorie deficit. When we’re in a calorie deficit, our bodies have to work harder to access and use fuel from our stored energy. This creates a state of “energy deprivation” that can cause feelings of irritability, anxiety, and even depression. Additionally, low levels of serotonin, dopamine and other neurotransmitters caused by the calorie deficit can further contribute to these feelings.

At the same time, our diets can become unbalanced when we’re in a calorie deficit. We may be cutting back on carbohydrates, which can lead to low blood sugar levels and further contribute to feelings of irritability and anxiety. We may also be skipping meals or not getting enough protein, which can also lead to an unbalanced diet and feelings of irritability.

The Science Behind It

Scientists have done various studies to better understand the effects of being on a calorie deficit on our moods. One study found that those on a low-calorie diet experienced symptoms of depression and anxiety, but these effects were reversed when the people resumed their normal diet. Another study looking at the effects of Ramadan found that those with a calorie deficit experienced anxiety, depression, and lower levels of mental clarity.

Researchers have also found that there are certain factors that may make us more likely to be irritable when we’re on a calorie deficit. Those who have a history of anxiety or depression, for example, maybe more vulnerable to the effects of an energy deficit. Similarly, those who are chronically stressed or fatigued may also be more prone to irritability when their energy stores are depleted.

How to Deal With It

The good news is that there are things we can do to cope with the irritability associated with being on a calorie deficit. First and foremost, it’s important to make sure that you’re getting good nutrition. Eating a balanced diet with plenty of protein, healthy fats, and complex carbs will help to keep your energy levels up and your mood stable. Additionally, make sure you’re getting enough exercise. Exercise releases endorphins, which have mood-boosting properties. And finally, make sure you’re staying hydrated. Dehydration can also lead to feelings of irritability and anxiety.

It’s also important to take breaks from your diet from time to time. Consistent calorie restriction can lead to feelings of burnout and fatigue, which further contribute to irritability. Giving yourself a break from your diet can help to reset your body and mind and restore your energy levels.

Finally, if you’re struggling with feelings of irritability and anxiety, it’s important to seek professional help. Your doctor or a mental health professional can help you to understand the underlying causes of your irritability and find ways to cope with the feelings.

Conclusion

Being hangry is a real thing. When we’re in a calorie deficit, our bodies have to work harder to access and use energy, leading to feelings of irritability, anxiety, and depression. However, there are things we can do to cope with these feelings. Eating a balanced diet, getting enough exercise, staying hydrated, and taking breaks from our diets can all help to keep our energy levels up and our moods stable. Finally, if we’re struggling with being hangry it’s important to seek professional help. A doctor or a mental health professional can help us to understand the underlying causes of our irritability and find ways to cope.


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Our experts continually monitor the health and wellness space, and we update our articles
when new information becomes available.

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Combatting Emotional Eating

5 minutes

06 Apr 2023

Combatting Emotional Eating

Do you often find yourself heading for the fridge when stressed? Is bingeing tasty junk food your mood lifter? Do you crave a bar of chocolate after having a tough day at work? You are not alone. Emotional ups and downs have been associated with a change in eating patterns in many people. Food consumed under emotional duress is usually unhealthy and damaging to health. So how to counter it? Don't worry! We’ve got you covered. Read ahead and find… Read more

Combatting Emotional Eating

Combatting Emotional Eating

Do you often find yourself heading for the fridge when stressed? Is bingeing tasty junk food your mood lifter? Do you crave a bar of chocolate after having a tough day at work? You are not alone. Emotional ups and downs have been associated with a change in eating patterns in many people. Food consumed under emotional duress is usually unhealthy and damaging to health. So how to counter it? Don't worry! We’ve got you covered. Read ahead and find…

book

5 minutes

|

calendar

06 Apr 2023

Pescatarian Diet

4 minutes

23 Jul 2023

Pescatarian Diet

Are you a fan of seafood? Is healthy weight loss your goal? Looking for a non-phoney sustainable diet that is flexible? If yes, then the Pescatarian diet is right up your alley. What is The Pescatarian Diet? Pescetarianism is a vegetarian diet with an inclusion of fish and other seafood. This diet stresses fish and seafood as the main sources of protein while the remaining snacks and meals reflect a plant-based diet that is characteristic of the Mediterranean diet. There… Read more

Most read

Pescatarian Diet

Pescatarian Diet

Are you a fan of seafood? Is healthy weight loss your goal? Looking for a non-phoney sustainable diet that is flexible? If yes, then the Pescatarian diet is right up your alley. What is The Pescatarian Diet? Pescetarianism is a vegetarian diet with an inclusion of fish and other seafood. This diet stresses fish and seafood as the main sources of protein while the remaining snacks and meals reflect a plant-based diet that is characteristic of the Mediterranean diet. There…

book

4 minutes

|

calendar

23 Jul 2023

Most read

Best Exercises for Weight Loss

3 minutes

11 Apr 2023

Best Exercises for Weight Loss

Exercise is an essential part of any weight loss plan, as it helps to burn calories and build lean muscle mass. However, not all exercises are created equal when it comes to weight loss. In this article, we will discuss some of the best exercises for weight loss. High-Intensity Interval Training (HIIT) High-intensity interval training (HIIT) is a type of exercise that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT has been shown… Read more

Most read

Best Exercises for Weight Loss

Best Exercises for Weight Loss

Exercise is an essential part of any weight loss plan, as it helps to burn calories and build lean muscle mass. However, not all exercises are created equal when it comes to weight loss. In this article, we will discuss some of the best exercises for weight loss. High-Intensity Interval Training (HIIT) High-intensity interval training (HIIT) is a type of exercise that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT has been shown…

book

3 minutes

|

calendar

11 Apr 2023

Most read

Fasting Facts: The Pros and Cons of Intermittent Fasting

Intermittent fasting (IF) is a popular weight loss and health trend that has gained a lot of attention in recent years. It involves limiting calorie intake during certain periods of the day or week, with the aim of improving overall health and promoting weight loss. While there are potential benefits to IF, there are also drawbacks to consider. In this blog post, we’ll explore the pros and cons of intermittent fasting. What is Intermittent Fasting? Intermittent fasting involves alternating between… Read more

Featured

Fasting Facts: The Pros and Cons of Intermittent Fasting

Fasting Facts: The Pros and Cons of Intermittent Fasting

Intermittent fasting (IF) is a popular weight loss and health trend that has gained a lot of attention in recent years. It involves limiting calorie intake during certain periods of the day or week, with the aim of improving overall health and promoting weight loss. While there are potential benefits to IF, there are also drawbacks to consider. In this blog post, we’ll explore the pros and cons of intermittent fasting. What is Intermittent Fasting? Intermittent fasting involves alternating between…

book

4 minutes

|

calendar

15 Jul 2023

Featured

Recipes to manage Weight Loss, approved by nutritionists

View all
Understanding Metabolism

Mushroom Matar

A delightful combination of tender mushrooms and green peas cooked in a flavorful blend of spices.

13 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Stir Fry Mixed Vegetable

Sauteed vegetables smothered in a quick sweet and savory sauce - a delicious option perfect as a main course or side.

11 INGREDIENTS

|

30 MINS.

Understanding Metabolism

White Chicken Curry

A milder yet delicious version of the classic chicken curry.

3 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Beetroot Paratha

A healthy and nutrient-dense red colored flatbread recipe made with beetroot puree. Perfect to be served with any choice of dry or gravy based curries.

8 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Thai Massaman Tofu Curry

An aromatic curry with tangy, luxurious taste made with a variety of whole spices.

20 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Berry Smoothie

A refreshing and healthy combination of fruit and yogurt with the goodness of coconut water.

5 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Chicken Clear Soup

A light, hearty and delicious soup with a boost of iron.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Drumstick Soup

A nutrient dense soup with the strong aroma & flavour of drumstick.

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Bajra Cauliflower Roti

A nutritious accompaniment for your meals!

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Hara Bhara Kebab

A quick starter and snack combinibg the power of spinach and peas

8 INGREDIENTS

|

60 MINS.

View all