You need to be consuming enough nutrients so your body can function well. If you think you're being healthy by avoiding carbs or eating only fish or just veggies, you're not getting the daily requirements of EVERYTHING your body needs (even if you look slim).
Here are signs you should eat more of these key nutrients.
Carbs are essential for a balanced diet, especially if you're physically active. The right carbs like whole grains and nuts aren't empty calories and responsible for weight gain!
1. You have bad breath.
If you've brushed and flossed your teeth and scraped your tongue but your breath is still stale, you may need to eat more carbs. Bad breath in this case is caused by chemicals (ketones) that are released through your breath as the body burns fat. You need more carbs so that they'll be readily available for your body to use as a source of energy.
2. Your muscles tire easily.
If you exercise strenuously but have a low-carb/high-protein diet, yes you'll lose weight since you burn muscle. But you'll also lose energy to sustain the intense physical activity due to increased muscle fatigue. What more, forcing yourself to do an intense workout will break down and waste muscle tissue (the process is muscle catabolism), which you have to avoid at all costs (it'll make you weaker and more prone to injury, too!). Eat carbs so your body can break them down for energy.
3. Your mind's not sharp at the moment.
Like the body, the brain also relies on carbs or glucose for energy. If you're on a low-carb diet, you're at risk of having bad memory.
4. You're cranky.
Carbs are essential for the production of serotonin, the happy hormone.
What to eat: whole grains, sweet potatoes, legumes, fruits, popcorn and potatoes.
5. You have a hard time focusing.
You also need protein to keep your glucose levels from fluctuating (spiking and plummeting). Protein helps carbs stream steadily to your brain to fuel it. When there's a steady supply of carbs, you won't experience some fuzziness.
6. Your hair is falling out or thinning.
Protein is the building block of ALL cells. And that includes hair follicles! If the hair follicles are strong, they'll keep your hair in your head. (Falling or thinning hair can be caused by other things, though!)
7. You feel weak.
If you don't supply your body with protein, your muscles can shrink over time, making you feel too weak to exercise.
8. You get sick often.
You need protein to build all the compounds in your immune system.
What to eat: egg, chicken, fatty fish (salmon, tuna, sardines), legumes
9. You have dry skin.
You need essential fatty acids to keep your skin cells moisturized and to prevent it from itching or flaking. That's what your oil glands are for! They're natural moisturizers.
10. You've lost your period.
Your body needs dietary fat to regulate your hormones, and you need enough body-fat percentage to be able to menstruate (if it's less than 10 percent, you won't have your period). That means your body is not nourished enough to support itself for pregnancy.
11. You have poor memory.
Studies have shown that healthy high-fat diets that have olive oil, nuts, and fish can help preserve memory.
What to eat: avocados, olives, nuts, fatty fish, tofu
12. You're constipated.
If you're not pooping at least three times a week and the stools are hard and dry, you're constipated. Constipation can be caused by lack of fiber in the diet, as well as lack of exercise and some meds you're taking.
13. You're hungry all the time or gaining weight.
Fiber helps you feel full after a meal. So load up on fruits and vegetables since they're rich in fiber.
14. You feel tired and nauseous after a meal.
If you get most of your calories from meat, your cholesterol level rises and that can make you feel nauseous and tired. You can cut a little on those foods and others that are high in fat, and load up on fruits and vegetables instead.
What to eat: fruits and vegetables
15. You experience fatigue.
The body needs iron to produce hemoglobin, what carries oxygen in red blood cells. And If oxygen isn't getting to your tissues, your body will feel exhausted or deprived of energy.
16. You're pale.
Hemoglobin gives blood its red color. Low levels of the protein hemoglobin will result in not just a pale complexion, but also pale lips, gums, and the bottom part of your eyelids.
17. You run out of breath easily.
If you're iron-deficient, no matter how deeply or how many times your breathe, you'll feel out of air after a small activity like going up the stairs. It's because your low oxygen levels are too low to energize your body.
What to eat: spinach, fish, nuts, seeds
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