When it comes to improving your health, diet plays a key role. But not every diet is created equal—and not every approach works for every person. If your diet leaves you feeling worse than when you started, it’s a sign that something needs to change. Here are 7 warning signs that your diet isn’t working and how to course-correct.

1. Your Energy Levels Are Low

A healthy diet should leave you feeling energized and ready to tackle your day. If you’re constantly fatigued or struggling to stay awake, your body might not be getting enough fuel or the right nutrients.

• Why It Happens: Extreme calorie deficits or poor nutrient balance can deprive your body of the energy it needs.

• How to Fix It: Prioritize balanced meals with plenty of protein, healthy fats, and whole food carbs. Don’t be afraid to eat enough calories to support your lifestyle.

2. The Scale Isn’t Budging

If weight loss is one of your goals, it can be frustrating to see the scale stuck in the same spot—or worse, creeping up.

• Why It Happens: Crash diets can negatively impact your metabolism, or you might be unknowingly eating more than you realize due to “cheat” meals or portion sizes. (It could also be that you are gaining muscle mass, which is great for your metabolism. We’ll discuss this on another day!)

• How to Fix It: Track your food intake and focus on consistency. Avoid overly restrictive diets that lead to binge-eating later.

3. You’re Not Meeting Your Fitness Goals

A proper diet should support your fitness routine and help you feel stronger, faster, or more agile. If you’re not making progress in the gym, your nutrition could be holding you back.

• Why It Happens: Not eating enough protein, carbs, or overall calories can hinder recovery and performance.

• How to Fix It: Fuel your workouts with a mix of carbs and protein, and make sure you’re eating enough to support muscle recovery.

4. Your Sleep Is Suffering

Good sleep is essential for recovery and overall health. If you’re tossing and turning or waking up tired, your diet may be a contributing factor.

• Why It Happens: Eating too little, too late, or consuming too much caffeine or sugar can disrupt your sleep cycle.

• How to Fix It: Avoid eating heavy meals or drinking caffeine late in the day. Include magnesium-rich foods (like leafy greens or nuts) to promote relaxation.

5. Cravings Are Out of Control

Do you feel like your willpower is constantly being tested? Overwhelming cravings can be a sign that your diet is too restrictive.

• Why It Happens: Cutting out entire food groups or not eating enough can lead to intense cravings.

• How to Fix It: Allow room for balance by including foods you love in moderation. For example, enjoy a piece of chocolate or a small dessert without guilt.

6. You’re Moody or Irritable

A bad mood can be a direct result of poor nutrition. If you’re snapping at people or feeling on edge, your diet could be the culprit.

• Why It Happens: Lack of carbs or healthy fats can throw off your brain chemistry, leading to mood swings.

• How to Fix It: Include whole grains, fruits, and healthy fats like avocados and nuts to stabilize your mood.

7. You Can’t Stick to It Long Term

The biggest sign your diet isn’t working? You dread sticking with it. If you’re constantly “starting over” or thinking about quitting, it’s time to find a better approach.

• Why It Happens: Overly restrictive diets are hard to maintain and often set you up for failure.

• How to Fix It: Choose a sustainable plan that fits your lifestyle and preferences. Progress over perfection is key.

The Bottom Line

A diet that works should leave you feeling energized, strong, and happy—not exhausted, frustrated, and moody. If any of these signs sound familiar, it’s time to reassess your approach. Instead of jumping into the latest fad, focus on creating sustainable habits that support your health and fitness goals for the long haul.

Stay tuned for next week when we help you fix a broken diet.