How to tell if you are eating enough food for your fitness goals
If you are on a diet or on a meal plan, then you should know which are the basic rules for eating healthy – lots of fruits and vegetables, while grains over refined grains, etc. But with restricting your calories, how can you know whether you are eating enough food to achieve your fitness goals? Here is how to tell.
Your weight loss has stopped
If you are aiming to lose weight, then you know what you need to do – spend more calories than you are consuming. But if you train every (or almost every) day and you cut back the sugar, carb, fat and/or protein, then you’ll eventually overtrain. Your body won’t be able to put up with such drastic conditions of those physical demands and in terms of strength,stamina and weight loss your progress will slow down or even stop.
If you overtrain and severely cut your calories, then this can lead to hormonal imbalance which can stop the muscle growth. You’ll start to easily put on fat even following intense training program and strict diet.
You are feeling exhausted
The professionals recommend that you have a small snack 1-2 hours before the workout or a larger meal up to about 4 hours before exercising. If you don’t give your body enough energy, then you’ll quickly burn out. You really need to eat enough so that you have enough energy to train without feeling exhaustion.
It’s not necessary that you load up yourself with huge amount of carbs before the work-out but you need to eat foods which offer you a combination of healthy fat, carbs and important nutrients.
Your recovery is poor and slow
If you exercise regularly, then you’ll most likely experience soreness. But if this feeling stays for prolonged periods of time, then you may be aren’t eating enough after your workout. If you don’t give your body the necessary fuel, it won’t be able to recover properly, especially after a training session.
Yeah, everyone feels like this from time to time. But if you are constantly feeling irritable,then there might be some kind of issue. If you chronically don’t eat enough you have high risk of feeling irritability. When you under-eat the blood sugar plummets, the hunger hormone (ghrelin) is triggered and so is adrenaline. This makes you experience the negative feeling of irritability.
You can’t fall asleep
No, working out late isn’t necessarily the reason for your insomnia. Actually troubles going to sleep may be caused by the restricted diet. If you don’t eat enough, the quality of your sleep suffers. And the same is true for people who wake up several or more times a night. If you don’t eat enough, the levels of blood sugar will be unstable and your body will release adrenaline and cortisol to compensate for that. If the levels of cortisol and adrenaline get too high, then you will not be able to sleep. If you find yourself at such a state, then try to add a little bit more food to your meal plan.
You always feel hungry
Everyone has had days when they seem like they can’t full themselves with enough food to feel satiety after a heavy and long workout. But if you are constantly experiencing hunger throughout the week, then this may show a need for consuming more calories. If you drastically reduce the calories, the natural response of the body are food cravings and hunger pangs. Don’t ignore those signs.
Add some foods which are high in fiber and high in protein in your diet. If you still feel hungry all the time afterwards, monitor how much calories are you consuming and make sure your food intake is enough to keep you healthy.
You aren’t performing as well as you can
If you don’t eat enough, you’ll be feeling fatigued and you won’t be able to train as hard and with proper technique. This can lead to a drop in your performance.