Yes, low calories (calorie restriction or undereating) can absolutely cause or worsen anxiety by disrupting hormones like serotonin and cortisol, depriving the brain of essential fuel (glucose/omega-3s), increasing stress responses, and leading to nutrient deficiencies, which collectively impair mood regulation and make emotional coping harder, sometimes even leading to disordered eating.
Calorie-restrictive diets were also associated with higher cognitive-affective symptom scores (measure of relationship between thoughts and feelings) while nutrient-restrictive diets were associated with higher somatic symptom scores (excessive distress and anxiety about physical symptoms).
Diets, calorie restriction and excessive exercise can all lead to feelings of anxiety, stress and disordered eating behaviors. Patients often see clinicians hoping that weight loss will make them feel better about themselves or improve their depression.
Undereating, which often comes with malnutrition and excessive weight loss, can also cause or worsen depression as well as anxiety due to changes in brain chemistry.
Health Risks
Additionally, fatigue, constipation, nausea, or diarrhea are common complaints with severe Kcal restriction.
“Everyone's body is different, but for most people, eating less than 1,200 calories a day could slow your metabolism enough to make it harder to lose weight,” says Uy. Some signs you have low metabolism include: Weight loss progress that has slowed down. You feel tired or low energy throughout the day.
Chronic dieters consistently report guilt and self-blame, irritability, anxiety and depression, difficulty concentrating and fatigue. Their self-esteem is decreased by continuous feelings of failure related to “messing my diet up again”, leading to feelings of lack of control over one's food choices and further …
Findings from preclinical and clinical studies show magnesium and zinc deficiency can lead to anxiety, and supplementation can help alleviate anxiety-like symptoms. Magnesium intake along with other combination therapies was effective in treating anxiety and related disorders in 3 clinical trials.
A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Eat foods rich in complex carbohydrates, such as whole grains. Examples of whole grains include oatmeal, quinoa, whole-grain breads and whole-grain cereals. Stay away from foods that contain simple carbohydrates, such as sugary foods and drinks. Drink plenty of water.
Specifically, this study found that monitoring one's diet increased perceived psychological stress, and restricting one's caloric intake increased total daily cortisol. These findings lend support to the idea that stress may be a mechanism of diet failure.
Yet dieting often does not lead to weight loss over the long term, and it can have deleterious psychological effects—anxiety, decreased self-esteem, depression, irritability, and nervousness.
Ways to manage panic and anxiety
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.
Common Triggers for Anxiety Attacks
Supplement options
Although further studies are needed, vitamin D deficiency has been linked to anxiety and depression. Supplements may help manage symptoms of stress and anxiety in those who are deficient. Vitamin B complex supplements may also help lower stress and anxiety levels.
One important step in reversing the anxiety cycle is gradually confronting feared situations. If you do this, it will lead to an improved sense of confidence, which will help reduce your anxiety and allow you to go into situations that are important to you.
Symptoms. Malnourished children may be short for their age, thin or bloated, listless and have weakened immune systems. Nutritional disorders can affect any system in the body and the senses of sight, taste and smell. They may also produce anxiety, changes in mood and other psychiatric symptoms.
Certain antidepressants are also used to treat anxiety disorders. An anti-anxiety medication called buspirone may be prescribed. In limited circumstances, your doctor may prescribe other types of medications, such as sedatives, also called benzodiazepines, or beta blockers.
Difficult experiences in childhood, adolescence or adulthood are a common trigger for anxiety problems. Going through stress and trauma when you're very young is likely to have a particularly big impact. Experiences which can trigger anxiety problems include things like: physical or emotional abuse.
Insufficient calorie intake, for instance, might deprive the body of vital nutrients, resulting in malnutrition and a weakened immune system. Similar to too-restricted diets, irregular periods and even infertility can result from a disruption in the hormonal balance.
Foods that May Help You
Primarily found in fatty fish like salmon, sardines and mackerel, omega-3s have been shown to reduce symptoms of anxiety and depression. Plant-based sources like flaxseeds, chia seeds and walnuts are plant-based omega-3s, but you need to consume more to achieve similar benefits.
While healthy weight loss methods, such as calorie control and exercise, can improve both physical and mental health, harmful practices—such as extreme dieting and the misuse of diet pills—may contribute to depressive symptoms.