fatigue

Treece68

Do you always feel fatigue or is this new. Do you have any other symptoms beside fatigue?

kshama2001

Aaron_K123 wrote: »

Sounds like your life is a sustained sugar crash that you are just now experiencing because previously whenever it was about to come on you just ate more sugar and now you can't do that because you are limited in your caloric intake.

More I think about it the more I think your trainer might have the right idea. Up your protein, lower your carbs...ride out this sugar-crash you are experiencing. Can still have carbs, but take them as fuel for your workouts before and after.

Well said.

lilac_bunny

I do feel a bit better today. It was a leaving do at work so we went out for food and I did actually go to the gym when I got home.
The smoothie breakfast and cereal bar is an upgrade from the last two years of having a chocolate bar mid morning.
I do find lunch difficult because I spend all day in the car. I can't heat anything up or keep it cool. It also.makes drinking enough difficult as I can't easily get to a loo.
I have got new job which I start in October and I will have an office base with a microwave and fridge which should make life easier. Also I spend 2/3 hours a day commuting at the moment.
The balanced meal thing is totally alien to me. I grew up with a mum who did slimming world food combining so you either had meat and veg or carbs and veg. I guess I just automatically do that. In the last few weeks I have spent two weekends at hotels attending weddings so I have eaten out a lot more than I would normally. I was surprised how much breakfast adds up to!
One of the things why I am doing this now is that I have come off antidepressants after 6 years. The ones I was on made me drowsy so I would just come home take a tablet, eat some tea and go to bed.
I am actually awake on a evening now, and I have been going to the gym. It's frustrating when you are there and motivated and your legs just don't want to go. My muscles just feel like they have done the workout already before I start.

lilac_bunny

Calaus1 wrote: »

lilac_bunny wrote: »

Thankyou for all you input. I am not saying I am on a low carb diet I am saying I have been recemmended to eat lower carb higher protein and I'm not managing it. Previously I was eating pretty much all carbs from bread and sugar. Today is the first day in 4 weeks I've actually managed to eat that much protein and yesterday I had a bad day and ate 9g. I have been finding the calorie counter on here easier to do because you just stop eating when it turns red.
My specific problem is how tired I am. When I'm tired it makes it even harder to work out what I am supposed to be eating because I can't be bothered to cook anything. I just wondered if there was something that would help the energy levels.
My personal trainer is not a nutrition expert he's a sports injury expert which is why I asked here. If I manage to have more protein will that make me less tired? The thing about carbs before a work out and protein after sounds like a simple rule that I would find easier to follow.
Certainly things I *thought* had protein in them don't have anywhere near as much as I assumed!
I will see if I can change my settings so you can see x

One thing to check regarding logging is that some entries in the diary don't have the breakdown of macros. If they were entered by a user they sometimes only have the calories listed. Try to find the verified entries or ones that have the extra info

Thankyou I will try and do that

lilac_bunny

Aaron_K123 wrote: »

Sounds like your life is a sustained sugar crash that you are just now experiencing because previously whenever it was about to come on you just ate more sugar and now you can't do that because you are limited in your caloric intake.

More I think about it the more I think your trainer might have the right idea. Up your protein, lower your carbs...ride out this sugar-crash you are experiencing. Can still have carbs, but take them as fuel for your workouts before and after.

This seems to make sense. Is it better to just try and cut the sugar out rather than gradually reduce it?

AliceDark

lilac_bunny wrote: »

The balanced meal thing is totally alien to me. I grew up with a mum who did slimming world food combining so you either had meat and veg or carbs and veg. I guess I just automatically do that. In the last few weeks I have spent two weekends at hotels attending weddings so I have eaten out a lot more than I would normally. I was surprised how much breakfast adds up to!

Meal planning is just a skill like any other...it takes awhile to get into the swing of things, and it gets better with practice. One simplified guideline that may help is to try to get some protein, fat and carbs with every meal or snack. I took a peek through your diary, and it looks like you're making progress with your lunches and dinners, but you still have a lot of breakfasts and snacks that are really carb-heavy, so I'd try to focus on coming up with ideas for more balanced breakfasts and snacks. (I'm a big fan of making lists of ideas in advance, so that I never get so hungry that I'll reach for just anything in order to get my blood sugar up). Things like string cheese, jerky, nuts/nut butters, greek yogurt, cottage cheese and hard-boiled eggs are all easy ways to get some protein and fat.

I'd personally choose to cut out the juices, sodas and high-calorie liquids, at least in the short term. Those are all going to cause sugar crashes (if you're drinking them by themselves), and even if you're drinking them with a meal, it would be a better idea to save those calories for food rather than liquids.

Aaron_K123

lilac_bunny wrote: »

Aaron_K123 wrote: »

Sounds like your life is a sustained sugar crash that you are just now experiencing because previously whenever it was about to come on you just ate more sugar and now you can't do that because you are limited in your caloric intake.

More I think about it the more I think your trainer might have the right idea. Up your protein, lower your carbs...ride out this sugar-crash you are experiencing. Can still have carbs, but take them as fuel for your workouts before and after.

This seems to make sense. Is it better to just try and cut the sugar out rather than gradually reduce it?

Well if you stick to your calorie goal and up your protein intake while maintainnig your fat intake then by just doing that you have to lower your carbs. Switching from refined sugars to a mix of starches or carbs with fiber is probably a good idea to.

Thats not to say that you should avoid sugar entirely, just don't lean on it as your main food source.

GauchoMark

quite honestly, I don't see how you managed to go an entire day and only eat 9g of protein unless you just ate candy all day. Even bread has some protein.

I am wondering, like many of the other responses, if you are having blood sugar issues from all of the refined carbs you are eating.

I promise, if you balance your diet out, you will feel SOOOO much better.

lilac_bunny

7 weeks in I am feeling a lot better. Tracking seems to have shown me the days I'm really struggling are more linked with my water intake than food. I still get days when my body just doesn't want to move but if I make myself go to the gym I usually loosen up and feel better afterwards :-)
I did take on board everything people said and some advice in particular was very useful. Thankyou