Dizzy and Weak

[KatieB3]

I just started Whole30 on Monday. When I woke up on Wednesday morning, I felt so weak that I could barely move. I couldn't get out of bed for hours. Assuming it was some sort of withdrawl, I ate some grains and sugar and started feeling better. I started the Whole30 program back up on Wednesday evening, and now - Friday morning - I'm feeling light-headed and it's difficult to focus. Not sure what I'm doing wrong... any tips or help would be greatly appreciated!!

[GFChris]

My hunch is you're not eating enough and/or drinking enough water.

For us to best help you, please post a few days of your typical food log while on a Whole30.  Include portion sizes, daily water consumption, nightly hours of sleep and any exercise.

[KatieB3]

Hi, thanks for the reply! Here are my meals from Tuesday and Thursday (Wednesday was a wash since I went off the plan):

 

Tuesday:

Breakfast: Banana, almond butter, tea

Lunch: Chicken, yellow squash

Afternoon snacks: apple, sunflower seeds

Dinner: Steak with onions, asparagus

 

Thursday:

Breakfast: Banana, almond butter, tea, 

Lunch: Bacon, an egg, asparagus

Afternoon snacks: Cucumber, walnuts, grapes

Dinner: Chicken, green beans

 

I'd say most meat portions are about palm-sized (but maybe a little smaller), and each serving of fruit or vegatables is equivalent to a standard serving. I sautee my veggies in light olive oil and lightly coat meats in olive oil before cooking, and season with garlic, salt, pepper, and other common seasonings.

 

Regarding exercise, I've been doing light to moderate yoga daily, for about 25-40 minutes. I probably drink about 6 cups of water per day, and sleep is probably around 7 hours per night. 

[Hannlib]

Wowsers. Your entire food for the day is basically one meal's worth of food. No wonder you feel dreadful. Someone will 've along to link you to the meal template very soon. Do that three times a day and I promise you'll start feeling much better!

[Carlaccini]

Yikes - no wonder you are hungry.  I think I would be gnawing on my arm by now....

 

Are you familiar with the meal template?  If not here it is:  http://whole30.com/downloads/whole30-meal-planning.pdf

 

You are not eating enough for breakfast.  full stop.  Your breakfast will set you up for the rest of the day.  So your tiny breakfast is basically setting you up to be dizzy and week.  What you want for a proper breakfast is 1-2 palm size of protein, 1 - 3 cups of vegetables, and 1 -2 thumb sized portions of fat.  Then if you still have room - include a fist sized serving of fruit.  Do this 3 times a day and you should be feeling better.

 

Also when eggs are your sole protein for a meal, eat as many whole eggs as you can hold in one hand.  

 

I also don't see fat portions with your meals  (except meal 1)  Make sure you are eating enough fat.  Fat is what will keep you feeling full.

 

Also avoid nuts, nut butters, fruit and dried fruit for snacks.  These are basically just feeding your sugar dragon.  And nuts although compliant, are not an ideal fat source. 

 

If you need to eat because you are hungry - eat!  (note: avoid eating because you have a craving or just are feeling "snacky")  Have a mini template meal if you are between meals and are hungry - so something like sliced peppers, carrots and celery, with some olives and slices of roasted chicken breast.

[ShannonM816]

You're definitely not eating enough. Here's the meal template, follow it for every single meal, starting with meal1 within an hour of waking in the morning.

 

What that means is, three times a day, you're going to eat:

• 1-2 palm-sized portions of protein (length, width, and depth of your palm), or if eggs are your only protein source, as many whole eggs as you can hold in your hand. Bacon and nuts/nut butters are really more fat sources than protein sources.
• 1-2 thumb-sized portions of fat, in addition to the amount you cook in, since most of that stays in the pan -- or a heaping handful or two of olives or coconut flakes, or 1/2 to a whole avocado, or 1-2 small, closed handfuls of nuts. Don't have nuts/nut butters as your main source of fat all the time. They're okay to have sometimes, but their omega-3 to omega-6 ratios are not very good, they're often a food without brakes for people (meaning they're easy to over eat because you can easily just keep going without realizing how many you've had), and they often cause digestive issues for people.
• Fill your plate with vegetables. Seriously, fill the plate. 1-3 cups, aim for 3. If you have a bunch of raw leafy greens, like a salad, you'll probably need even more than that, or supplement those with more substantial vegetables. At least once a day, have a fist-sized serving of a starchy vegetable (like sweet potato, winter squash, root vegetables, pumpkin, plantain, or jicama) -- if you're prone to depression or anxiety, very active, or a woman who is nursing, pregnant, or in the week leading up to her period, you'll probably need even more starchy vegetables than that.
• Occasionally have some fruit. Have it with a meal, never by itself or just with nuts as a snack. It should never push vegetables off your plate.

 

Whole30 is not like any other diet you may have tried in the past. We want you to focus on eating plenty of good, wholesome, nutritious foods, so that your body can work at its very best.

[KatieB3]

Thank you all! I knew I was eating less than was recommended on the meal template, but because I felt full after every meal, I thought it was enough. It didn't even occur to me that too little food was the problem. I appreciate the help and am going to start abiding by the recommended amounts!

[ultrarunnergirl]

A word of advice - ditch the morning fruit. Eggs and/or meat, veggies of choice (plenty!) and FAT. DO NOT skimp on the fat -- trust me here.

 

It's ok if you are not hungry when you wake. Eat anyway. You'll get there.

 

You can do this!