Are you in this group of people who have lost some weight and have difficulty in losing the last ones, resulting in eating almost nothing? Or are you one of those people who think that there is no way to lose weight if you do not limit your daily caloric intake by far? It is very simple actually… If you want to lose weight you will either have to reduce your daily caloric intake or increase your physical activity. Do you by any chance follow a fad diet that doesn’t help you either lose all the weight that you want or make you follow a healthy and balanced lifestyle? Are you sure that what you are doing helps you lose weight and will not cause any other health problems?
Reducing your daily caloric intake suddenly and greatly, as well as increasing your physical activity in the same way, can have negative effects on your body too. And you definitely do not want that to happen. But, do you know which are the symptoms you will notice in case you start following a fad diet without the assistance of a specialist?
1. Excessive tiredness and fatigue.
Eating complete meals that contain all the macronutrients (carbohydrates, protein, fats) is simply necessary for feeling satiated, for avoiding muscle injuries, but also for getting all the necessary vitamins and minerals that your body needs daily. If you start a diet and observe extreme tiredness or that energy levels have dropped significantly, then you are probably doing something wrong. This means that your body needs more "fuel" in some way so that you will have more energy and be able to cope with your everyday needs.
2. Lack of concentration and clarity.
This is also something that is due to the sudden decrease of calories and specifically, to the reduced consumption of carbs or fats. If by following some diet, you observe that you have difficulty in concentrating or that you do not have the same clarity as before, then the nutrition plan you are following is most probably not suitable for you. Remember that the goal is to change the way you are eating and increase your physical activity so to become even healthier and live better. Not the other way around!
It is very likely that if you suddenly decrease the calories you consume, you will also decrease the amount of fiber you consume per day or that you used to consume. I have already talked to you about the benefits of fiber here. Unfortunately, reaching at least 25-30g of fiber that an average adult should consume daily, is not that easy even when you follow a balanced eating plan. Let alone when you follow a much more limited in calories eating plan that actually reduces the consumption of complex carbs and fruits.
4. Intense anxiety and mood swings.
This may not seem that reasonable to you, but it is something that can easily happen. The thing is that when you do not eat proper and complete meals, with enough carbs (I am always referring to complex carbs or with low-glycemic index) your blood sugar levels are not stable. As a result, you often feel excessive tiredness but also the feeling of hunger. Your body does not have the appropriate fuel -glucose- to “burn”, and so the blood sugar levels drop and there could be sudden mood swings that can even drive to intense anxiety and nervousness.
As I have already mentioned so many times before, your goal should be to eat small and complete meals frequently and to keep your blood sugar levels stable. In that way, you will not feel hungry frequently and intensely. I have already talked to you about how your healthy eating plate should be, here. Try to follow a balanced lifestyle by making small changes to your diet and your physical activity levels…This is the only way you will see the desired differences to your health, to your body, but also to your energy levels!
This article was written in collaboration with Kitchen Lab’s Sports Nutritionist Anna Maria Volanaki, MSc, BDA, SENr.