Wiped out in afternoons
Hi
I am not sure if this belongs in the low carb or keto section so apologies if it is in the wrong place.
I have used this diet in the past but just starting again. I don't know what I weigh exactly but was 108kg a few weeks ago and am short. I am looking to lose weight and get back into exercise.
I started 4 days ago and am averaging around 1300cal and 50g carbs. For breakfast I am eating 2 small eggs, half a small avocado and 175g pot set yogurt (6.30am), snack (10.30am) 20g nuts, 30gm trail mix (no fruit) and 175g yogurt. Lunch is a large salad with either tuna or cheese (1pm). Dinner = vegetables and protein of some description. (7.30pm)
I drink a couple of glasses of diet coke in the morning and then water throughout the day. I use no added sugar cordial in the evenings. I have been replacing salt just by adding some salt to a glass of water.
I usually start work at 7am and finish around 4 - 4.30. What I am finding is that I am ok in the mornings but massive fatigue in the afternoons.
Should I add a snack in, in the afternoons? Am I eating too few calories for my weight?
Any advice appreciated.
Thanks
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Hi!
What about implementing chia seed pudding (overnight chia seeds in nutmilk) + cinnamon to your break fast?
The cinnamon will help regulate your blood sugar levels throughout the day. I would consume like 4 eggs pre lunch, then eat the lunch of salad in which you could add some low kcal/carb veggies like Zucchini which is quite high in fiber and will therefore keep you feeling satiated/full for longer time.
One of my beliefs is that if we consume enough calories and still dont feel satisfied from the amount of foods we eat during the day we might lack microvitamines, since hunger and cravings are related to microvitamines deficiency.
You might want to ask yourself if you are drinking enough water during the day? minimum 30min before a meal, in order to preserve the gastro testinal fluids for a proper nutrient absorbtion.
My advice is to add a larger quantity of salt/lemon/Apple cider winegar water during the day and definetly skip the diet soda in the morning as it Will effect your energy level in the first third of your day although it might not elevate your blood sugar level.
Maybe add/replace some broccoli, cauliflower, carrot, hari - coverts etc mainly to your lunch as these vegetables is full of fiber and nutrients which Will make you feel fuller for an extended period of time throughout the day.
I would consider to drink a cup of Green tea/Yerba mate an hour post lunch.
There is so much to take in consideration when talking about diet and lifestyle so I believe that you have to Tey for yourself and keep searching.
BUT my last advice is to keep it simple in terms of the foods you eat and the fluid you drink.
Much luck to you man!
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I went over the topic again and if I had to guess it seems like you defenitely could add more foods and calories because the amount you describre doesn't seem enough at all for a man weighting 100+ kg.
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I agree with everything that has been replied so far, and will add that you may be eating too many carbs. So, your body is using glucose from the carbs instead of fat for fuel on too few calories for your body... thus the wiped out /low energy.
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Every time you snack and eat you are spiking your insulin. I would cut out the yoghurt, nuts and soda go hard for a week and your appetite will suppress where you don’t eat so much.
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Hi yogurt is a grade f food and you are probably using nearly half your carbs if you are having twice a day so I would cut out yogurt. You can then use the approx 20 g carbs you were using on yogurts on vegetables- broccoli , cauliflower, spinnach etc and you will have a lot more food to eat. I also agree with the others your calories are too low . Look at your fat % and see if you are close to macros as if you are having high % of fat your cravings and hunger will normally disappear which is why some people have OMAD and do fasting
