Allison Knott is the Official Dietitian of Team Ordinary and the founder of ANEW Well Sports Nutrition.
Changes in activity level or diet can sometimes result in unintended consequences. Unlike with exercise, it’s not as easy to pinpoint when a nutrition plan isn’t meeting your needs since there are many ways symptoms of inadequate nutrition can manifest. Poor nutrition can negatively impact your workout sessions, sleep, energy levels, and total health if maintained over the long term. If you’re experiencing any of these red flags then it’s time to reevaluate how you’re eating and make changes to better meet your energy and nutrient needs.
You’re hungry “all of the time.”
Increasing your activity level will result in increased energy needs. If you’re not used to the increase in activity (such is often the case when starting a new training plan) then the increased hunger may feel unfamiliar. However, feeling hungry “all of the time” is a good sign that your plan isn’t working. Sometimes this is a result of nutrient composition in a meal and other times it’s a result of inadequate energy intake. If it’s inadequate energy intake that is causing the bottomless hunger then try increasing calories incrementally. If it’s meal compositions, try combining food groups to diversify nutrients and increase satiety after a meal. Think protein + fat + carbs or a combination of two or more in each meal to help fill you up and keep you full. This problem is best solved by working with a registered dietitian.
You feel unusually exhausted during a workout.
Training is hard, but it shouldn’t be impossible. Some signs of inadequate energy intake include extreme exhaustion, dizziness, feeling lightheaded, increased injuries, and more. Be sue to follow a training plan that takes your fitness level into account as it progresses and allow yourself adequate time to recover between sessions. Stay hydrated throughout the day and eat to meet your calorie needs. Meal timing can also help with ensuring adequate energy is available during a workout and can help to speed recovery after a workout.
You’re losing weight rapidly.
If weight loss is your goal then rapid weight loss may sound like a great idea, however rapid weight loss is more often a red flag than it is a positive result of a new diet. Rapid weight loss (greater than 2lb per week) is typically seen on extremely low carbohydrate diets due to water loss from reduced carbohydrate intake. Other extremely low calorie diets can also result in water loss, but may also lead to muscle loss. More importantly, if weight loss is rapid then it’s likely that the diet will not be sustainable due to the extreme change to total calorie intake. Reconsider any diet that results in extreme weight loss over a short period of time.
You feel out of control around food.
Any time you feel out of control around food, sound the alarm. A good nutrition plan should not leave you feeling out of control, obsessed, or preoccupied. If you feel like you’re missing out on your favorite foods then you’re unlikely to maintain the diet or eating plan over the long term. Take a critical look at the why behind the feeling. Are you eating enough calories? Do you feel deprived? Are you truly hungry?
You require a “cheat day.”
Similar to feeling out of control, diets that restrict your intake to an extreme can often result in the “cheat day” mentality. This type of approach can damage your relationship with food and may result in a binge/restrict cycle. The idea of any eating pattern is that it can be sustained and is consistent over a long period of time. Remember, cheating in any area of our life is considered a red flag, so why is the diet an exception?