Low Carbs & Lethargy

[kanun]

Since starting to curb the amount of carbs I eat (especially sugar), I've been noticing that occasionally, on days when I consume few carbs I become somewhat lethargic - devoid of both physical & mental energy.
How seriously should I react to this? Should I take it as strict order from my body to up the carbs slightly, or should I remain on my current carb intake and allow/make my body adjust?
For an example, this is what I ate today:
BF: 1 Bowl Fruit & Fibre with Rice Milk
M2: Chicken salad (no dressing)
M3: Lean Beef + Veggies + approx 1/4 a potato
M4: Low-Cal cup-a-soup
M5: 2 Tuna patties
Snack: mixed nuts
After spending the morning out shopping and the afternoon at home, I felt very tired when I was out this evening just hanging with my friends, and in fact left early to get something inside me (some cereal and more nuts).
My diet changes from day to day, with regular carb days, and although not too strictly controlled, I always eat clean. I only seem to feel lethargic on days like today with little carbs. Should I change what I eat to avoid them, or grin and bear it?
PS: I am neither strictly cutting nor bulking; more like trying to do a bit of both (build muscle & reduce BF).
Cheers!

 

[Mudge]

Kanun, I was the same way for about the first week or two of cutting out carbs, milk and that sort of thing. By now I don't notice a difference at all, I've done low carb other than 1 cheat day a week for probably a max of 3 weeks in a row. For me that would mean 1 carb meal a day (25-30g), as well as about 30g carbs of energy type drink during my workouts, for a total of 50-60g for the day, or as low as 25-30 when I've had the drink only and no pre or post workout carb meal(s).

So it will take awhile to get used to, especially if you went cold turkey and changed your diet so quickly.

 

[w8lifter]

I think you're overall calories are far too low...try replacing the carbs w/ fat...you'll probably feel better and have better results.

 

[Robboe]

fat is too low.

 

[kuso]

what they said....I eat way less carbs ( other than refeed day ) than you are but feel fine as my fat intake is moderately high

 

[Mudge]

Your fat intake is low now that I look at it, alot of Keto people go as high as 70% fat calories.

If you dont add some fat and/or carbs the protein you eat will be converted to carbs regardless.

 

[kanun]

Well, adapting from a diet with very little fat (I thought dietary fat made you fat, silly me ) and no going for a higher-fat/lower-carb diet, I'm still unsure how much fat I should I be taking (healthy fats, of course). On an average day I probably eat around:
-75g of nuts (dry roasted or raw)
-Up to two servings of olive oil
So maybe that's approx 50g of fat? Should I up this? Or can I afford to up the carbs a little? What results should I expect from both?
Remember I'm not specifically cutting, but I don't want to put on extra bodyfat either.
Thanks!
PS- Is it ok to get practially all my EFAs from nuts? I tend to eat them because they're the only suitable & healthy snack I can find around college. Try eating a can of tuna while trying to get from one lecture to another

 

[w8lifter]

Originally posted by kanun
Well, adapting from a diet with very little fat (I thought dietary fat made you fat, silly me ) and no going for a higher-fat/lower-carb diet, I'm still unsure how much fat I should I be taking (healthy fats, of course). On an average day I probably eat around:
-75g of nuts (dry roasted or raw)
-Up to two servings of olive oil
So maybe that's approx 50g of fat? Should I up this? Or can I afford to up the carbs a little? What results should I expect from both?
Remember I'm not specifically cutting, but I don't want to put on extra bodyfat either.
Thanks!
PS- Is it ok to get practially all my EFAs from nuts? I tend to eat them because they're the only suitable & healthy snack I can find around college. Try eating a can of tuna while trying to get from one lecture to another

That's an excuse...a good one, but it's still an excuse, EVERYONE is busy...it takes a consious effort to make eating right a priority....so if you're going to be busy....open your can of tuna at home, mix it w/ mayo or oil and put it in a tupperware container....it can be done, although a pain in the ass.

To answer your question, no, it's not okay to get all EFA's from nuts, mainly because they are a poor choice for Omega 3's.

I don't know your stats, but if you wanted to up your fats, it would be ideal to get between 10 and 15 g of fat in each meal. The carb sources you do eat aren't the best either. If you're going to eat that few carbs, definitely increase your fats.

 

[kanun]

Firstly, thanks for replying

it's not okay to get all EFA's from nuts, mainly because they are a poor choice for Omega 3's.

OK- I'll buy some flax seed oil and start including it in my diet.

The carb sources you do eat aren't the best either.

Ok, so what should I be eating instead? I can start having oatmeal every morning instead of "commercial" cereals - what can I flavour it with? Is it ok to use raisins, or are they too high in sugar? What fruits (or anything else) would be better? Peanut butter?

That aside, what are the best sources for carbs? Should I just stick to potatoes, brown rice and oatmeal? Is there anything else that can be added?

Anyway, thanks to all for your input. You've been grand!

 

[w8lifter]

Originally posted by kanun


Ok, so what should I be eating instead? I can start having oatmeal every morning instead of "commercial" cereals - what can I flavour it with? Is it ok to use raisins, or are they too high in sugar? What fruits (or anything else) would be better? Peanut butter?

That aside, what are the best sources for carbs? Should I just stick to potatoes, brown rice and oatmeal? Is there anything else that can be added?

Oatmeal, IMO, is by far the best carbohydrate to consume. There's many ways to flavour it...cinnamon and a sweetner is good, apples and cinnamon, peanut butter and chocolate protein, mixed berries and strawberry protein, etc. I'd skip the raisins if i were you.

Potatoes are really quite bad for you....a sweet potato would be a better choice....you could look at adding spaghetti squash, brown basmati rice.....I've also used eggplant when not in pre-comp mode.

 

[kanun]

Well, unfortunately sweet potatoes & 'spaghetti squash' (whatever that is) don't make it as far as Malta... But thanks anyway for all the advice you've given me! You certainly taught me some useful things, I REALLY appreciate it!

 

[Mudge]

Oatmeal is not too bad with cinamon, not as great as with brown sugar and raisins and.... but its good enough to pass down the hatch, plus with such a small amount (enough to be 25-30g carbs) it doesn't take too long to down it.

One thing I do notice though is that I feel more "filled up" when I eat carbs, sits in the stomach so to speak. If I just eat chicken breast and protein powder with flax/olive oil, I could probably eat enough to get in 700g protein and feel the same as if I ate a pizza when only getting in 400g protein.