"Any diet is a test, stress, even for a healthy person," Julia Churnosova, dietitian, endocrinologist of the Slavic Clinic Slimming Center. - Sometimes, especially at first, the body may react negatively to a change of diet, and the person feels unwell, mild discomfort. In this case, poor health almost always indicates that the diet was not properly formulated and needs to be adjusted. ”
Cold hands and feet
Such a reaction is a consequence of reducing caloric intake. Inevitable, if the goal of the diet - to lose weight (and, say, do not gain weight, muscle mass). “By getting fewer calories (read:“ fuel ”), the body begins to use it more economically,” explains Natalya Grigorieva, dietitian. “To reduce energy losses, the vessels of the arms and legs are constricted.” The vegetative nervous system regulates the redistribution of heat. And since most women have manifestations of vegetovascular dystonia, cold hands and feet are a frequent reaction of the body to a change in diet.
What to do? Adjust the state by acting on the autonomic nervous system as a whole. “Soothing preparations and adaptogens, for example, tincture of radioli rose, ginseng, chicory, help well,” says Natalia Grigorieva. - To normalize sleep, you can drink tea from lemon balm and chamomile at night. Moderate physical exertion is also useful - they expand blood vessels, as well as a contrast shower. ”
Headaches, easy fatigue
Many women may experience such a malaise in the first week of switching to a new diet. “When adjusting the food, most often you have to reduce the amount of carbohydrates in your menu,” explains Yulia Churnosova. “As a result, the level of sugar in the blood falls, and the woman is worried about headaches and fatigue.” The body can receive additional energy by burning its own fat reserves. But he will not do it right away: at first he will “figure out” whether it will not be possible to increase the level of glucose in the blood due to the incoming food. And only after about a week will begin the active utilization of its own fat.
What to do? If a week later, the diet continues to bother you with headaches, analyze the diet. “Calculate your main metabolism in calories and daily calories of food,” advises Natalya Grigorieva. - The shortage of calories should not exceed 500 kcal. If the gap is larger, you will feel unwell, if it is about 1000 kcal, then after losing weight you will quickly gain weight. In both cases, the diet needs to be adjusted. "
If you are not hungry and your diet is balanced, such a reaction in a healthy person should not be. Constipation suggests that or you eat too little, and the intestines simply have nothing to process. Or you consume too little fiber that improves peristalsis.
What to do? Increase the number of vegetables in the diet: up to 400-500 g per day. “And drink more water,” adds Yulia Churnosova. - It will facilitate the passage of food through the intestines. Cook herbal teas. Tea with mint and chamomile will reduce bloating and increase the production of digestive enzymes. Be sure to have breakfast: this will allow the intestines to tune in to the right rhythm of work right from the morning. ”
Heart rhythm disorder
Failure of the heart in a healthy person - the body's response to a lack of fatty acids in the diet. “About 70% of the energy needed by the muscle of the myocardium is produced by free long-chain fatty acids,” explains Natalya Grigorieva. - This mechanism was formed in the process of evolution so that the work of the myocardium does not depend on the level of glucose in the blood. That is why fats should not be completely deleted from your menu, even if you lose weight! "
What to do? Regularly include in your diet sources of saturated (meat, poultry, dairy products) and unsaturated (vegetable oils, nuts, seeds, avocados, fatty fish varieties) fats. The first should be 1/3 of all fats in your menu, the second, respectively, 2/3. Especially useful for the heart is the unsaturated fats contained in fish.
Deterioration of the skin and hair
If the body responded to the diet in a similar way, it means that it is not well balanced with respect to fats and amino acids, vitamins and trace elements.
What to do? “In no case do not completely eliminate fats from the diet and eat a variety of protein foods,” says Yulia Churnosova, “dairy products, various types of meat, legumes. The proteins contained in all these products have different amino acid composition, so the more you diversify your menu, the more different amino acids you will have. It is not bad to take a vitamin-mineral complex: discuss this option with your doctor. ” It is possible to fill the shortage of micronutrients with food. “If the doctor has determined that you have a shortage of mineral salts, you can fill it up at the expense of the roots: something that grows in the ground richer with these substances than what grows above the ground,” adds Natalia Grigorieva.
Perhaps this is the case when you should be happy. “When any substances are split in the body, including fats, energy, carbon dioxide and water are formed,” says Natalia Grigorieva. “So your“ problem ”says that fat burning is in full swing.”
What to do? To help the body remove fat burning products and establish a drinking regime. This suggests any diet. “In most cases, people do not consume enough water,” says Yulia Churnosova. - Moreover, with most diets in the diet increases the amount of protein, for the normal digestion of which requires a lot of fluid. That is, the daily rate of water should be increased. "
We feel satiety when a normal blood sugar level is maintained by eating. And hunger - when blood sugar levels fall. If this happens almost immediately after eating, it means that the body has received insufficient energy intake with food. The second problem: people who have long surrendered to gluttony, stretched stomach. Receptors that send signals of saturation to the brain are located in the upper part of the stomach, therefore, with decreasing portions, a feeling of satiety arises "reluctantly."
What to do? First of all, again, calculate whether enough your body receives calories per day (see above). Then balance the diet of carbohydrates: you should get about 400 grams of such food per day. As for the volume of the stomach, it will be reduced in a couple of weeks. To reduce discomfort during this period, reduce the amount of food gradually. Consume more unsweetened vegetables, such as radish, cucumbers, turnips, greens. You can drink a glass of water 10-15 minutes before a meal. Eat slowly, chew food thoroughly.
And do not forget that hunger can be psychological. It is difficult to get rid of the habit of chewing something all the time. If you understand what this is all about, try to be distracted. Take care of cleaning, yoga, painting ... So you take something with your hands, and in fact they bring food to your mouth.