If you are in the weight loss phase, you may feel tired all the time. You have too little energy, increased hunger and are easily irritated. There are also concentration difficulties. This can last for about two weeks or up to three months. That depends on various factors.
Why do I feel exhausted?
Problem: lack of nutrients
If you are used to getting through the day with sugary snacks and caffeine, you may have difficulties during the transition phase. This usually takes about 7-10 days. You will definitely have more energy in the long term once your body has got used to no longer being able to rely on readily available carbohydrates (sugars) as an energy source.
Solution
For a natural energy boost, it is better to eat small healthy snacks throughout the day. Choose energy-dense foods such as whole grains, fruits and vegetables and avoid ‘junk food’ such as sweets and baked goods. Stick to the recommended proportions of carbohydrates, fat and protein in a ratio of 4:2:1. This refers to the ratio of calories from the respective groups, not the weight ratio!
Problem: lack of sleep
Getting enough sleep is extremely important for the body!
Solution
If you get less than 8 hours of sleep in a day, then check your daily routine. Avoid caffeine late at night, eat only small meals before bed, don’t watch TV in bed, ban your mobile phone from the bedroom, turn off the light and get the rest you need to help your body recover.
Problem: insufficient fluid intake
The body needs water to fulfil its functions. Insufficient amounts can lead to tiredness, dizziness and poor concentration.
Solution
Make sure that you drink about 2 litres of liquids throughout the day. Pure water without additives is best. Many sports drinks are marketed as an optimal (‘isotonic’) source of fluids. However, these are designed for athletes who train intensively and lose a lot of fluids.
Examples of foods that function as energy boosters
The following foods can be easily integrated into a diet:
- almonds
- salmon
- bananas
- (green) cabbage
- oatmeal
- pistachios
- humus
- greek yogurt
Foods that can cause fatigue
Examples of foods that can cause fatigue and that should be avoided as part of a diet (including after surgery):
- white bread
- red meat (beef, veal, pork, mutton, lamb)
- cherries
- sweets
- coffee
If it is more serious
A healthy lifestyle has its advantages and makes you feel better and extends your life. Being aware of how changes in eating habits and lifestyle affect your health is a good start to making changes. If you take good care of your body, it can maximise its ability to renew itself all round. That’s why it’s good to listen carefully to your body’s signals.
A healthy lifestyle has its advantages and makes you feel better and extends your life. Being aware of how changes in eating habits and lifestyle affect your health is a good start to making changes. If you take good care of your body, it can maximise its ability to renew itself all round. That’s why it’s good to listen carefully to your body’s signals.
