Once you get rolling on a set nutrition plan, it may take a few days for your body to adjust to the structure and new ways of utilizing the fuel you give it. Even though you eating enough calories to aid in your goals, you may find that you feel sluggish or maybe you feel like you are starving 5 minutes after a meal.
Below are some simple nutrition tips that I try to incorporate into my meal plans. More often than not, if I feel satisfied and have enough energy to power through the day and my workouts, I am less likely to be in a sour mood and give in to temptation.
Gaining unwanted fat from high calorie intake– Drop caloric intake by 300 calories a day and allow body to adjust after a few days and then reassess.
Losing weight too quickly from modified caloric intake– Increase calorie intake by 300 calories a day until I find out what my maintenance caloric needs are.
Trying to gain lean muscle– Eat 1-1.2 grams of protein per day per body pound (Ex a 145 lb woman trying to gain lean muscle should eat 145g-174g of protein per day.) I find that when trying to consume extra protein to build muscle, protein shakes are a great way to get the added calories in without all of the carbohydrate and fat.
Having energy lags throughout the day– I consider adding in a few more carbohydrates before and after training sessions for the extra boost of energy. I also know that because of the training my body will immediately go after the carbohydrates as a source of fuel. My body will also use the carbohydrates that I consume post exercise to aid my body and muscles in recovery.
Feeling like a bottomless pit who is never satisfied after eating– I consider adding in some type of healthy fat such as an ounce of nuts, a tablespoon of peanut or almond butter. I have noticed that having healthy fats in my diet throughout the day allows me to feel satisfied. When I try to cut fat to cut a few calories I feel hunger pangs set in rather quickly and then I am more likely to give into cravings of high calorie sugar filled junk.
I am not an expert in nutrition but from my experience in the fitness industry, those are some of the simple nutrition tips that have worked for me personally in the past. In the beginning of your fitness journey, I would focus on eating enough and the “right types” of food to help you through the day. By “right type” I mean, whole all natural foods in their simplest forms and trying to avoid a lot of the processed foods.
When you feel stuck in a weight loss rut, what types of nutrition tips do you implement on yourself? I would love to hear your input in the comments section below!