If you choose a harsh and unscientific diet, you may face many physical and mental health problems.

Often, you’ll notice positive changes as your diet starts to take effect, such as a leaner body, clearer skin, and clothes that used to be tight fitting becoming looser. Even the heaviness in the mornings will be replaced by a feeling of lightness and freshness – all signs that you’re on the right track. However, things don&#39;t always go smoothly. Did you know that your body has a way of &quot;sending&quot; emergency signals when your diet becomes too extreme? These seemingly small signs are sometimes necessary warnings, reminding you to pause and re-evaluate your nutritional status.

When your body is restricted in calories, feelings of fatigue and lethargy become more frequent and can develop into exhaustion. This is a sign that your body is not getting enough of the minimum nutrients. If the feeling of fatigue is not just temporary but persistent, affecting your daily activities, it is time to stop your diet. A state of lethargy and lack of vitality that lasts for a long time can lead to more serious consequences, such as the risk of depression. To maintain health and balance your mood, it is important to include enough carbohydrates and protein in every meal. Lack of carbohydrates can cause serotonin – a neurotransmitter that helps regulate mood – to decrease, making you more susceptible to depression or anxiety. So instead of focusing on cutting back, consider adjusting your diet to ensure adequate energy and stability for both body and mind.

Hair is brittle and dull

Following a strict diet such as a raw food or protein-only diet can lead to a serious imbalance of important nutrients such as iron, zinc, magnesium, minerals, and protein. This not only affects your overall health, but also directly damages your scalp and hair, creating the conditions for unwanted hair loss. If you notice that your hair is becoming dull, losing its strength, or breaking more easily than before, it could be a warning sign that your body is lacking nutrients. Hair loss due to nutritional imbalances is often not an immediate fix. Once the condition begins, treatment and recovery can take months. So instead of focusing on cutting back on food, make sure your diet is complete and balanced to nourish not only your body but also your hair and scalp.

The physical exercises are more difficult than before.

We all understand that maintaining a rigorous exercise schedule without considering your physical condition can do more harm than good. It’s normal to feel tired after a workout, but if you feel like your body is taking longer than usual to recover, consider whether you’re not getting enough quality rest or cutting back on carbohydrates too much. Carbs not only provide energy, they also help your body repair itself after intense workouts. In particular, if you notice pain in joints like your knees or ankles instead of your usual muscle soreness, it could be a sign of an underlying injury. Don’t force yourself to continue; instead, take a break from your workout to protect your joint health. If the pain is not severe, you can switch to lower-impact exercises, such as cycling, rowing, or walking. These activities not only take the pressure off your lower body, but also help you maintain a state of movement without causing further injury.

Easy to get dizzy

Dizziness is one of the most obvious signs of nutritional deficiencies. This often occurs when you fast for a long time due to a strict diet or when you suddenly increase the intensity of your workouts. These factors cause a drop in blood sugar, causing hypoglycemia, which leads to dizziness and fatigue. Not only that, a strict low-salt diet or drinking too much water without enough food can also cause sodium levels in the blood to drop below normal. At that time, not only will you feel dizzy, but you will also easily experience persistent headaches. Another cause to watch out for is iron or vitamin B12 deficiency due to an unbalanced diet. This is why anemia becomes a common problem during dieting, causing fatigue and reducing daily performance.

Irregular menstrual cycle

Irregular periods are one of the most obvious signs that your body is no longer adapting to your current diet. For women, both too much and too little body fat can cause menstrual irregularities. The reason lies in the fact that the body needs a minimum amount of fat to produce important hormones such as androgen, estrogen and progesterone. These hormones are all synthesized from body fat. When fat levels drop too low, hormone production is disrupted, leading to irregular menstrual cycles or even stopping altogether. If you have not had a period for more than 3 months or your menstrual cycle is constantly irregular, do not take it lightly. This is not just a temporary problem but can affect your reproductive and hormonal health in the long term. Consider adjusting your diet and seeing a specialist for timely advice and support. Photo: Getty Images

What are the signs that your diet is backfiring?

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