How To Deal With Diet Frustration
If you follow a diet that's nutritionally inadequate or not getting enough to eat you may experience mood changes in response to fluctuating blood sugar levels and malnourishment.
Being “hangry” (angry because of hunger), experiencing mood swings and brain fog for the initial few weeks after you have started out on a weight loss diet and that’s quite normal because the body is adjusting to calorie cutting, but it doesn't have to be that way.
Here's how you can fix it:
DIY: Lifestyle changes can implement right now to elevate your mood
1. No Severe Calorie Deficits
Create a small caloric deficit, around 15%-25 to optimize both fat loss and hormone balance while also retaining lean mass and supplying enough food to keep you from non-stop cravings.
2. No Poor Food Choices
Go high in protein.
Make sure each meal contains a portion of protein and fibrous carbohydrates. Both protein and fiber are great for providing a jolt of satiety, curbing hunger, and mitigating ghrelin spikes.
3. Don’t Completely Eliminate Your Favorite Food From Your diet
Stop depriving yourself of the foods you enjoy. There are no “good” or “bad” foods. There are just some foods that you need to eat less often or in smaller amounts than others. Over time these restrictions can lead to cravings
4. Drink More Water
The body can misinterpret signals from the brain, and what feels like a food craving may be a sign of thirst.
5. Get A Good Sleep (7-8 hours)
Your mood can be heavily influenced by the amount and quality of sleep you get. If you are sleep-deprived, especially when chronic, You may experience intense mood fluctuations, as well as other psychiatric symptoms.
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