Diet/Fatigue Help

lizbethrosas35

I went from eating in the afternoon/night (junk) to switching over (somewhat gradually) to a more structured plan with healthier choices. Ive noticed that i get hungry in the morning now as soon as i wake up (8/9). I usually eat a banana or oatmeal or something light. Ill be fine and be able to work effectively. At around 12ish im starving so i eat lunch BUT right after lunch its like the life has been sucked out of me. I get sooo tired out of nowhere. I could literally fall asleep. I need coffee or red bull to recharge and sometimes it doesnt work.Why does this happen? Any advise. Also i dont eat super heavy food at lunch.ill eat a sandwich or soup or something medium.

gothchiq

Oatmeal and bananas are very low in protein. You need more protein, and you need it with each meal.

gothchiq

So a boiled egg for example is a low calorie source. And try adding some greek yogurt to your lunches.

Christine_72

It sounds like your getting loads of carbs and not a whole lot of protein and fat.

I'm going off what you listed above though. Hows your protein /fat consumption in relation to your carbs?

For me, high carb meals induce cravings and and energy slumps not long after eating.

kommodevaran

You may be eating too little overall. You can be getting too little of one or more nutrients (fat and/or protein, most likely). You may be eating too little early in the day.

Christine_72

Also I save oatmeal and a banana for dessert as it doesn't fill me up, if i were to have it as a proper meal i'd end up overeating for the day because i would get raging hunger pangs a couple hours later.

You could try swapping the oatmeal for eggs and bacon and see if it'll hold you over for longer. I make batches of egg/bacon/spinach muffins which keep in the fridge, so all i have to do is heat them up in the microwave in the morning or for an afternoon snack. They are amazingly filling.

MamaMenorca

From the sound of it, you aren't eating nearly enough. This is why you are feeling drained at the end of the day. Your body needs energy to continue going. If you deprive it, it has to start shutting down certain non-essential parts in order to keep your brain working. It will also start using you muscle for energy rather than your fat stores. Muscle turns into energy faster and easier. As a result, the food you do eat will not be used for energy but stored for later use. Stored as what? Fat.

"Eat like a king at breakfast, a queen at lunch and a pauper for dinner". It is an old saying but still holds true. You should eat a good sized breakfast of good carbs, protein, fruit and veggies. I love doing breakfast muffins (eggs, bacon or sausage, onion, pepper, cheese) as I can make a batch and have enough for the week. A McMuffin style is also a good option or a breakfast burrito (egg, cheese, salad, onion, bacon, Avocado). Add a piece of fruit and you are golden. Lunch, if you can, should be a good piece of protein (chicken breast or fish are my go-tos), a good helping of veggies (either do a batch of steamed or baked on Sunday so you ha e enough for the week or a salad), I am not a huge fan of pasta or rice but you can add a serving of either, but I prefer quinoa. Again a piece of fruit will give you a sweet bite. Dinner, make it something light like a salad. Salads don't have to be boring. Look up recipes on Pinterest!! For snacks in between, I always have carrot sticks and/or baby carrots on hand and a jar of peanut butter (I make my own but there are great natural peanut butters that really are just peanuts with nothing added). Drinking water is also key. Drink a large glass of water first thing in the morning. I usually down at least half a litre before I do anything else. Over the course of the morning, I drink 2 more litres. Then, I slow down at around 2:00 pm as I don't want to be up all night having to pee! I'll drink another half litre or so by the end of the day. I really notice busy days when I can't get enough water. It is an amazing source that people often forget.

elisa123gal

I've had this happen also.. it is your nutrition. When you get tired.. often it is because you need food. pair protein with your carbs..add vegetables and I bet you will feel better. I've had a hard time of it…keeping my energy gong and working out/dieting.. I also make sure I eat before I workout..or I almost can't get through it. I took a quarter of a sweet potato and hard boiled egg today. I ate half before my workout and the rest right after. It makes a huge difference.