Lethargic on new diet

[jonr]

Hi, I just recently discovered this forum while trying to do a little research on
eating healthier. I'm 27, 5'10, and 215 lbs. I'd like to cut at least 30 lbs and I'd like to go about it the right way. After doing a little research on the forums, i came up with this diet. I started it last week, but by the end of the week I didn't have much energy, I had a constant headache and pretty much just felt like crap. This always seems to be my problem when I attempt to eat healthy. I end up feeling better when I go back to my normal diet of subs, chips, and sodas. (Though not nearly as energetic or good as i'd like to feel).

Here's the diet i'm currently on:

Breakfast

2 eggs 150 cal.
1/2 cup oatmeal 150 cal.
w/ banana 100 cal.

Total 400 cal.

Snack

Grapes 100 cal.
health bar 200 cal. (Plan to start making my own soon)
unsalted mixed nuts 100 cal.

Total 400 cal.

Lunch

8 oz. chicken breast 260 cal.
1 cup Brown Rice 220 cal.
Apple 80 cal.

Total 460 cal.

Snack

Celery 5 cal.
w/ light ranch 80 cal.
Protein shake 150 cal.
w/ skim milk 100 cal.

Total 335 cal.

Dinner

8 oz. chicken breast 260 cal.
Salad 30 cal.
Dressing 80 cal.

Total 370 cal.

Days Total 1965 cal.


I feel like i'm getting plenty of calories and i'm never hungry at any time during
the day. With no soda my caffeine intake has dropped quite a bit, so i'm not
sure if that could contribute.

I exercise fairly regularly (average around 3x a week), but i'm trying to get more serious in my workouts too. I'm doing a mix of lifting and running/cardio days and starting a brazilian jiu-jitsu class this week.

Any advice would be appreciated.

 

[cosmic665]

Hello John;

I think Your diet is pretty good. The only alterations I would suggest for you is to drink a gallon of water a day and to stop watching TV. If you do those two things alone you might drop up to 15lbs! I know from personal experience and I'm currently practicing what I preach. You may also want to split up your meals and eat every 3-4 hours instead of breakfast, lunch and diner. The water will help flush your system and the more frequent meals will speed up your metabolism. At the start of my diet I only had 1 bowel movement a day. Now I'll have anywhere from 2-4. Try to cut out all coffee,sodas, and drink tea instead (or water). You might be at an ideal weight so you should probably focus on your exercise and not so much on your diet and calorie intake. This is what I've had to do. I can't loose any more weight at this time no matter how hard I try. In high school during wrestling season I could not cut weight any lower than 165lbs no matter how hard I tried. I performed the best at around 190lbs. At this time I feel that my ideal weight is around 210. So my goal is to become lean and mean at 210lbs.

Thanks
-cosmic

 

[jonr]

Thanks Cosmic. I actually do drink quite a bit of water and sitting in front of the TVs not something I do much of, but I could and probably should cut down a lot of the overtime I work. I end up working too late to get a decent workout in and usually end up eating whatever junk food work ends up buying us.

Since no one seems to be commenting on my diet, i'll assume that it's fine. I'll just try to tough out the low energy days and hope in a few weeks my body will get used to it.

 

[jsb]

have you worked out what your daily calorific needs are as I have a funny feeling that you may be somewhat under eating especially on work out days. Also your diet seems to be lacking in good fats

 

[BikeSwimLaugh]

have you worked out what your daily calorific needs are as I have a funny feeling that you may be somewhat under eating especially on work out days.

That's what I was thinking....it seems a wee bit too low, especially for a guy who is active and young. I'm sure you want results and your of the mind-set to really do this hardcore/right and get on it....but patience & approach is everything.

I can't back it up with any solid research or medical basis...but I've sorta devised a theory where people's bodies become adjusted/accustomed to a certain blood-sugar level and when our caloric routine is changed it throws us off. The symptoms you are describing sounds like your body might be reacting to slow down your metabolism in an effort to survive what it perceives is a famine. Low energy, headaches, feeling lousy...all means of your body to force you to slow down. You've also fallen off the white horse (sugar) and caffiene...no doubt your body is saying wtf??

On this forum I've read "Train hard, eat hard"...I admire your passion & pursuit of fitness.....but I think/sense your calories are too low, your body is freakin' to the change and you may wanna (as suggested) add some healthy fats (nuts, salmon, etc). I'd also suggest dabbling with the friendly green horse: ice green tea...ain't nothing too wrong with a bit of healthy/natural stimulant...might just be a hair from the dog that bit ya!

Don't be so hard on yourself....look at your old routine vs. today's routine...you were eating junk and not exercising, now you've made a huge quantum change into good food and exercise. You're young and you're gonna hate the boring diet...find some fun & yet innocent calories and see if you can't find your happy place with your nutrition.

I might suggest some good cardio too....many people, myself included, find a lot of good energy & overall feeling-good with the body by doing some Low Intensity Steady State. As you get into your routine and your body adapts to your new diet it'll all come together nicely. I think you're just going through some big changes in your diet/exercise right now.

If things don't improve within a few weeks, I'd suggest consulting a doctor and maybe asking him about your potential to being insulin-resistant (aka pre-diabetes). I think your body may be fighting something...but again, this is just if things don't respond well.