Trying to diet, but feel total loss of energy

[Juddog]

I started doing a calorie cutting diet, cutting my caloric intake to 2000 calories. First couple of weeks went fine, but last few days I just feel totally drained of energy, almost like I'm half asleep. On top of that I have been getting frequent headaches now.

Is this normal for the first few weeks until my body corrects itself or will my energy level stay like this? I've been trying to get in more exercise as well; during the exercise periods I feel fine as my body burns up calories but then usually after exercising I feel the slump in energy again.

 

[magomago]

what are you eating?

 

[VulgarDisplay]

Height and weight? I think that 2000 calories is a little low for an average sized male who is moderately active. Even on a diet.

 

[Juddog]

My lean body mass is 202 lbs, height is 6'2.

 

[Juddog]

The reason I dropped to 2000 was that last time I tried something similar, I did 2500 per day and didn't see many results, although I have been a lot more active in terms of lifting and general activity this time so far.

 

[Juddog]

what are you eating?

Typically it looks like this:
Breakfast: oatmeal (plain), with small drizzle of honey (150c +20c for honey)
Lunch: zone bar (220c), hummus sandwich (250c), strawberries (80c), small granola bar (100c), diet drink (20c)
Get home: Protein shake (300c, whey protein mixed with water and ice, sometimes will add a banana or berries for another 100c)
Dinner: typically around 500c, whatever my wife cooks, sometimes more or less.

 

[VulgarDisplay]

I would try 2500 again and keep up the intensity in the gym. You should also remember that not losing weight while hitting the weights hard doesn't mean you aren't losing body fat. Getting some carbs after the gym will also give you a little lift.

I usually go see my girlfriend after I leave the gym, and her family doesn't eat until late at night. I'm usually in a coma after lifting until I get some food in me. Good luck on dialing in your diet. I think I'm going to start cutting for the first time pretty soon.

 

[Pantlegz]

My lean body mass is 202 lbs, height is 6'2.

LBM and weight are very different. you could weigh 400lbs in which case 2000 calories just isn't going to cut it. my LBM is ~190 and eating less than 2500 calories is out of the question. I average 3000 and peak at 3500 on some days granted my weight loss isn't all that quick(0.5-1lb/week). I can't help it though, I'm freaking hungry. I would try to add even a few hundred calories and I'm sure it would help you energy levels quite a bit.

 

[kalrith]

Even if his weight is 202, then 2k calories is too low. The BMR for someone 6'2" and 202 lbs. is around 2,000 calories (it varies on age...the OP should calculate his here). That means that 2,000 calories would be sufficient if you were bed-ridden. Since you're obviously not and are still exercising, you need more than that. I would shoot for 2,500 as a minimum given that you're still exercising (again, that recommendation might be different depending on your actual BMR rather than my 2k guess).

If you cut too much too quickly, you'll be cutting muscle along with your fat. If you shoot for a 500-calorie deficit (shown by 1 lb. of weight loss per week), then you shouldn't lose much, if any muscle.

 

[Juddog]

LBM and weight are very different. you could weigh 400lbs in which case 2000 calories just isn't going to cut it. my LBM is ~190 and eating less than 2500 calories is out of the question. I average 3000 and peak at 3500 on some days granted my weight loss isn't all that quick(0.5-1lb/week). I can't help it though, I'm freaking hungry. I would try to add even a few hundred calories and I'm sure it would help you energy levels quite a bit.

Full weight is around 300 lbs, LBM is 202.

 

[M0oG0oGaiPan]

I'd add in a little more fat. Maybe in the form of nuts? Switch out the shake with a tuna sandwich or something. Fruit is good for you but it doesn't keep you satiated for long. Maybe switch it for blueberries since there's more to munch on. I'd ditch the granola bar and maybe add in a bunch of frozen veggies. Or i'd add those calories to your breakfast. Maybe add in a egg and some egg whites to your breakfast. You don't have any protein with that meal. I think the oats have ~5g in a 1/2cup (40g) serving. Don't think that's enough. Should keep you feeling fuller longer also. Also I agree 2000 is probably too low.

 

[kalrith]

Full weight is around 300 lbs, LBM is 202.

What's your age? If you're 30, for example, your BMR is 2,685.. That means that you burn 2,685 calories by just existing for 24 hours. Any physical activity is in addition to that. Most recommend starting with a range of 300-500 over your BMR if you want to maintain your muscle mass.

I'd recommend plugging in your age, weight, and height in the afore-mentioned calculator and adding 300 calories to that as a starting point. If you're 30, that will be 2,985 calories. If you eat that many calories and lose 1 lb. every week, then you know you're at the right spot. If you lose more or less than that, then you can adjust it up or down.

I recommend using the scale to tell you if you're eating right since your calorie estimates might be off. The scale won't lie. Weigh yourself every day first thing in the morning right after you use the bathroom while wearing the same amount of clothing. That will be the most accurate way to track your weight.

 

[SociallyChallenged]

Read the fat loss sticky for a fairly comprehensive list of things to eat that are low calorie and will keep you full. The problem is you're eating calorie dense things that don't really hit the hunger hormones. Because of that, you're hungry all the time. What you need to do is increase your fiber intake though fruits and veggies (which will decrease you hunger sensation for very few calories), increase your solid protein intake (chicken, pork, beef, tofu, whatever), stop taking in liquid calories (they don't have much of an effect on hunger satiation), and start more heart-healthy fats (specifically nuts, seeds, olive oil, avocados, etc). The logic behind eating these is stated in the fat loss sticky. You're essentially just eating the wrong things.

 

[Juddog]

Read the fat loss sticky for a fairly comprehensive list of things to eat that are low calorie and will keep you full. The problem is you're eating calorie dense things that don't really hit the hunger hormones. Because of that, you're hungry all the time. What you need to do is increase your fiber intake though fruits and veggies (which will decrease you hunger sensation for very few calories), increase your solid protein intake (chicken, pork, beef, tofu, whatever), stop taking in liquid calories (they don't have much of an effect on hunger satiation), and start more heart-healthy fats (specifically nuts, seeds, olive oil, avocados, etc). The logic behind eating these is stated in the fat loss sticky. You're essentially just eating the wrong things.

I'm a vegetarian so I already eat a ton of fruit and vegetables every day along with nuts and whole grains. My problem isn't feeling full at all; I literally feel full throughout most of the day. My problem was just a total dropout of energy about halfway through the day. My fiber intake is fine.

I'll modify my intake by +300c and see if that helps, as per the suggestions above.

 

[Juddog]

As an update, I boosted calorie intake by 300 (total calories 2300 per day, with one cheat day per week), which seems to be my "sweet spot" for losing weight; so far I have lost 8 lbs since starting the new exercise / diet routine, with no loss of muscle.

Thanks VulgarDisplay for the suggestions; I've been consuming carbs after lifting and I no longer feel like a total zombie. I've had zero loss of strength so far, if I can keep it up I should lose the gut and keep the muscle, which is my main goal.

 

[PricklyPete]

As an update, I boosted calorie intake by 300 (total calories 2300 per day, with one cheat day per week), which seems to be my "sweet spot" for losing weight; so far I have lost 8 lbs since starting the new exercise / diet routine, with no loss of muscle.

Thanks VulgarDisplay for the suggestions; I've been consuming carbs after lifting and I no longer feel like a total zombie. I've had zero loss of strength so far, if I can keep it up I should lose the gut and keep the muscle, which is my main goal.

Way to go OP...keep it up!

 

[Stojakapimp]

Aside from the lack of calories in your diet, it sounds to me like you aren't getting enough carbs to provide you energy.

Do you keep track of your diet, and if so, do you know what percentage of your calories comes from carbs?

Carbs (and I mean good carbs, like whole wheats) is the main source of glycogen in your body, which is what you use for energy. If your glycogen stores are depleted, and you aren't eating enough carbs in your diet to provide adequate energy, then you will "bonk", where you feel like you have no energy.

You said that you have been taking in carbs after working out, which so far has helped. That is good, because after working out or exercising, your body is much more efficient at processing nutrients, so eating carbs after working out will replenish your glycogen stores must faster. That's why a lot of people drink a recovery drink (such as chocolate milk) after working out: because it is a simple carb which gets absorbed really quickly and helped to promote muscle synthesis.

So yes, increase your calories and monitor what percentage of your diet comes from carbs. If it's less than 30%, then I highly suggest increasing your carb intake.

 

[NAC]

I agree with Socially Challenged:

Read the fat loss sticky for a fairly comprehensive list of things to eat that are low calorie and will keep you full. The problem is you're eating calorie dense things that don't really hit the hunger hormones. Because of that, you're hungry all the time. What you need to do is increase your fiber intake though fruits and veggies (which will decrease you hunger sensation for very few calories), increase your solid protein intake (chicken, pork, beef, tofu, whatever), stop taking in liquid calories (they don't have much of an effect on hunger satiation), and start more heart-healthy fats (specifically nuts, seeds, olive oil, avocados, etc). The logic behind eating these is stated in the fat loss sticky. You're essentially just eating the wrong things.

OP, you wrote that you eat lots of fruit & veggies, yet didn’t list veggies at all in your typical day’s meal, except perhaps for dinner, and only listed strawberries for fruit.

Also, regarding working out, when I was eating enough, I could lift three times a week, basically three sets per exercise. And as long as I slept enough I was fine. Now that I’m cutting, I’ve cut my lifting down to twice a week, basically two sets per exercise. It is enough to maintain strength and even increase some numbers – especially chinups. But more lifting was just very draining. It seems obvious – I was asking my body to build muscle, but not giving it the food to do so.

I recommend this site and forum:
http://www.bodyrecomposition.com/

 

[Juddog]

I agree with Socially Challenged:


OP, you wrote that you eat lots of fruit & veggies, yet didn’t list veggies at all in your typical day’s meal, except perhaps for dinner, and only listed strawberries for fruit.

Also, regarding working out, when I was eating enough, I could lift three times a week, basically three sets per exercise. And as long as I slept enough I was fine. Now that I’m cutting, I’ve cut my lifting down to twice a week, basically two sets per exercise. It is enough to maintain strength and even increase some numbers – especially chinups. But more lifting was just very draining. It seems obvious – I was asking my body to build muscle, but not giving it the food to do so.

I recommend this site and forum:
http://www.bodyrecomposition.com/

The veggies I have typically go with my lunch and are varied depending on what time of year it is, what's in season, etc.. The sample I was listed was just for that day, generally I mix it up quite a bit. For example yesterday I had 3 carrots, the day before a cut up green pepper, last week several times a sliced up apple or pear, sometimes a banana. So basically one sizable fruit or vegetable serving every lunch. For dinner I often have some veggies as well, depending on what the wife makes or if I'm cooking for myself I usually just mix in veggies as appropriate - a lot of my diet involves legumes.

Dinner examples: Beans and rice, bean soup with chopped up celery, spaghetti with fried mushrooms and green peppers.

For the above poster asking about diet composition in terms of fats / carbs / protein, my ratio is usually around 30-40-30 or 30-50-20 (protein / carbs / fats).

I think now that I have slightly tweaked my diet formula it's working out; the daily dose of protein powder (I've also started mixing in a half scoop with my oatmeal in the morning as well) has helped me preserve my muscle mass, which is something I want to preserve. I'll have to check into this thread in another month to see how the progress is going, but as long as I can keep it up I think it will work out.

 

[Kipper]

More vegetables, particularly leafy greens. Your intake what it is, I'm estimating less than 2 cups per day (if that) - not including the legumes, which are positive but don't have the nutrient profile of other vegetables. Add to that the fact much of the micronutrient content is bound in fibers and may be poorly bioavailable depending on how the beans are cooked.

If you're a vegetarian, non-starchy vegetables should comprise a huge portion of your diet.