I can't sleep since I've been dieting
It gets worse on days after weight training sessions.
I'm on less than 2000 calories per day now
I'm having dreams about hamburgers, pizza, ice cream, etc (seriously)
I'm tired and dragging ass most days.
Lol this sucks! Is this normal?
I'm reading a book that says dieting screws up your metabolism and recommended eating a surplus in calories/carbs for awhile to reset it. Is there anything to that theory or is it broscience?
February 10th, 2017 12:44pm
I'm on a crash diet because I took on too much weight during winter, but I don't have any sleeping problems.
I don't do heavy calorie burning, but just take long daily walks to keep the metabolising going.
I also make sure that I feel completely filled after my main meal, usually by eating a huge bowl of raw vegetables in addition to a modest meal that I make as tasty as possible with all fresh ingredients and lots of spices.
Otherwise just some bread and tomatoes in the morning and afternoon, fruit and some lean yoghurt.
I believe in balanced dieting, also because it makes it easier to make the transition back to normal by just adding some treats.
Is your last meal your biggest meal?
Maybe I'm just getting overtrained although I'm only lifting 2-3 times a week.
February 10th, 2017 1:12pm
Cut back on the diet pills. They keep you up.
February 10th, 2017 1:23pm
@dieting: Your fantasies of junk food imply you're consuming too few calories.
If you're lifting weights you need enough calories to at least rebuild.
Too few calories will definitely fuck with sleep. Up your calories and carbs.
February 10th, 2017 1:25pm
Heavy exercise does make it hard to sleep.
2000 calories sounds reasonable. I don't know how you're getting them, the balance between carbs, fats, and proteins is very important. 2000 cals of protein is VERY satisfying, 2000 cals of simple carbs just "tastes like more".
But as your body is losing fat, you do get cravings for stuff, at least until your body gets used to the losing regime diet.
February 10th, 2017 1:25pm
" Is there anything to that theory "
Of course there is. Your body adapts. Consume fewer calories -> metabolism goes down to adjust. Too much of a deficit and the body goes into starvation mode to preserve mass.
February 10th, 2017 1:26pm
PR, I don't take diet pills or any supplement except an occasional scoop of protein powder, fish oil capsules, and Vitamin D.
February 10th, 2017 1:38pm
"protein powder" -- So is this an Atkins low-carb diet?
It takes about 2-weeks for your body to switch from carb-burning to ketone-burning, and that transition period (especially the first week) can be a little weird mentally.
But after that your body should adjust to "the new normal" and your sleep-cycles should even out.
Still, heavy exercise will STILL make it difficult to sleep.
February 10th, 2017 1:45pm
Re: Ice-cream -- yes, even after two weeks, you'll have "intellectual" desires for ice-cream. Don't eat it, it'll blow you out of the ketosis state you want to maintain for fat loss.
February 10th, 2017 1:46pm
"@dieting: Your fantasies of junk food imply you're consuming too few calories."
Yeah I suppose. I did a leg workout earlier this week (squats, deadlifts) and haven't been able to sleep good since that workout. This seems to be a recurring pattern.
Maybe I need to find different leg exercises when on a calorie deficit....or forget about the deficit and just eat at a surplus.
"If you're lifting weights you need enough calories to at least rebuild.
Too few calories will definitely fuck with sleep. Up your calories and carbs."
I guess this is what I need to do. They claim that weightlifting can be done while cutting, and I'm sure it can, but not when going all out. I'm only doing a couple weight workouts a week so it's not like I'm lifting every day.
Maybe I just need to cut back to two workouts per week (one upper, one lower) and find some new leg exercises until I'm ready to gain. Or else lift more and eat more calories/carbs.
I'm in a strange situation. Had a physical and my doctor had to fill out this form for my insurance company. I'm borderline obese on the BMI (29) and my insurance company is having me come in for a wellness check. Had this done last year and they tested my bodyfat and they waived it. Will probably do the same thing again.
So basically I'm borderline obese, according to BMI, yet people who know me laugh when I tell them that. I do have somewhat of a gut, maybe 18-20% bodyfat or so.
February 10th, 2017 1:50pm
"Heavy exercise does make it hard to sleep. "
There are people who workout a lot more often than I do who don't have trouble sleeping. Maybe they just have different body chemistry or something. Or maybe I just workout too intense in the gym.
"2000 calories sounds reasonable. I don't know how you're getting them, the balance between carbs, fats, and proteins is very important. 2000 cals of protein is VERY satisfying, 2000 cals of simple carbs just "tastes like more".
I usually go with something like 50% carbs, 25% protein, 25% fat.
So this is not Atkins or Keto, I tried that a couple times before and couldn't make it work. Sleep was horrible even after I gave it time. Works great for some people but not me.
February 10th, 2017 1:54pm
"Of course there is. Your body adapts. Consume fewer calories -> metabolism goes down to adjust. Too much of a deficit and the body goes into starvation mode to preserve mass."
This author recommends eating 3000-4000 calories with 400-500g carbs (depending on weight) awhile "recovering" and he claims that it takes weeks or months to reset one's metabolism and to be prepared for some weight gain. That apparently is supposed to raise your base metabolic rate. Here's a link to the book:
I'm not the author or trying to help him sell it btw. There are 150 reviews and most of them were good. So maybe there is something to it.
His theory is that people get hung up on all of these diets, wreck their metabolism and their health (always being tired/cold/etc), and the ends up coming back because they can't stick to their diets. He also talks about increasing your body temperature to improve your metabolism.
This is a different approach although you won't get 6 pack abs using his techniques and he admits it. He's talking 15% bodyfat and not 10%.
February 10th, 2017 1:59pm
I am really seriously considering those techniques because it's been a pain just to drop a few pounds while eating at a deficit and working out and I'm feeling zapped all the time.
I do feel better when I go on vacation for a week, eating what I want (which is closer to 3000 calories and a lot more carbs). Once I get back to work and start dieting again, I start feeling run down after a couple days.
February 10th, 2017 2:01pm
And also this author says that people get so hung up on studying this stuff, get confused by all of the conflicting information, their life is disrupted by the focus on dieting, and that leads to anxiety which screws up their metabolism.
February 10th, 2017 2:03pm
Weight train in the morning, not at night.
In my opinion, you are eating way too many carbs and not enough fat.
February 10th, 2017 3:00pm
I do weight train in the morning
I've also tried 40% carbs, 30% protein, 30% fat
and 1/3 of each
February 10th, 2017 3:07pm
Are you eating real food? i.e doesn't have an ingredient list?
No processed crap. Very little sugar.
February 10th, 2017 3:18pm
Yes and little during the week other than occasional fruit.
I sleep much better when I go on vacation and don't limit the sugar or carbs I eat
February 10th, 2017 3:51pm
Well, you are probably more relaxed on vacation.
You sure you are not just looking for an excuse to eat more carbs and sugar?
February 10th, 2017 4:03pm
That's what I'm asking myself. I'm questioning whether the book above gets 5 stars from dozens of people because they are trying to justify eating worse. Reading the reviews, some have gotten good results.
Maybe next time I go on vacation, I'll try eating healthy. Or eat my vacation diet for a week and see how it goes.
February 10th, 2017 4:06pm
You're dieting too hard. Just eat reasonable amounts of quality food, man.
Kenny the Robot
February 10th, 2017 5:50pm
@dieting: what you describe seems to be a combination of excessive cortisol (from stress, overtraining) and lack of serotonin. Your nerves are shot. Consuming more calories especially carbs after your workouts will help. Also, try some warm milk before bed. This is a classic Ayurveda recipe that might help:
February 12th, 2017 10:02am