3 Unsuspecting Signs It’s Time to Alter Your Diet

Knowing when to change things can make all the difference

Photo by Tamas Pap on Unsplash

Finding what nutritionally works best for you can be a journey. Some find it quickly. For others, it takes time and some adjustments along the way. And sometimes we just need to change things up a bit.

Nutrition isn’t black and white, it’s not a cut and dry process. Some people respond well to some diets, while others don’t. It just goes to show that diets shouldn’t be some “cookie-cutter” process.

There are so many “diets” to choose from. Some of the most common ones include:

• Standard American (high carb, high fat, high sugar & processed foods) — I think this is almost the default for most.
• Vegetarian or Vegan (plant-based only, no animal proteins or dairy)
• Paleo (primarily lean meats, fish, fruits, vegetables, nuts, and seeds — foods thought to be consumed by humans during the Paleolithic period)
• Carnivore (animal-sourced food only such as ruminants, pork, poultry, and seafood and water; excludes all plant-based foods including grains, legumes, nuts, seeds, vegetable oils, seed oils, fruits, and vegetables)
• Mediterranean (primarily whole grains, fruits, vegetables, seafood, beans, and nuts; inspired by the eating habits of people who live near the Mediterranean Sea)
• Low-carb or Ketogenic (high fat, moderate protein, limited carbs to 50g or less)
• Macro-based diet (focuses on the three primary macronutrients: proteins, fats, and carbohydrates and staying within a predetermined range, based upon the results you are trying to achieve)
• Whole30 (a 30-day diet emphasizing whole foods and the elimination of sugar, alcohol, grains, legumes, soy, and dairy)

This is not an exhaustive list but is meant to point out the various options you have when it comes to nutritional lifestyles.

Then there are the mass commercialized diets like Atkins, Jenny Craig, WeightWatchers, or South Beach.

And then there’s also disease-specific diets to address specific health-related issues like cardiovascular disease, diabetes, neurological disease, or metabolic issues to name a few. This is usually a nutritional approach to aid in the healing of a disease process, and perhaps help eliminate some poor nutritional choices that are exacerbating the disease.

Through marketing and the world of social media, we see what others have (be it a celebrity, athlete, or some other prominent figure). We want those results. And then we follow those diets, to find that it either wasn’t right for our body or it was the best thing ever.

I’ve lived the Standard American Diet for the majority of my life. I experienced the ketogenic diet. I did the macro diet. Currently, I find myself teetering between doing a low-carb diet (while trying to do a clean bulk) and somewhat of a plant-based diet to adopt some cleaner food choices.

I can say, in my experience, that the bulking phase of the macro-based diet I was previously doing left my brain on the brink of headachesville. I experienced massive brain fog and fatigue due to the high carbohydrate intake. That was a no-go and I had to stop. Ever since I cut back on the carbs, my brain has thanked me and my energy levels stabilized.

For now, I’m testing my body, trying to find the specifics that work best to get the results I want. It can be a bit frustrating at times, but at least I’m not getting the fatigue and migraines.

Therefore, this article will discuss the three unsuspecting signs that you may need to change up your diet.

Sign #1 — Your body is sending signals… you just need to listen

Food is fuel. It’s a necessity for our body to function and function well.

But sometimes the body sends out SOS signals that it doesn’t really like something you’re eating. Unfortunately, most of the time, people don’t pay attention to those subtle signs and signals.

While there is a period of expected adaptation, if you change your nutritional habits, overall the body will send signals if something isn’t working well.

These signals can include :

• Skin issues (acne, dryness, redness, itching, etc.)
• Headaches or brain fog
• Insomnia
• Decreased energy or fatigue
• Mood changes
• Hormonal changes
• Digestive issues
• Increased food or sugar cravings
• Maybe some weight fluctuations

If you experience any of these issues for extended periods of time, oftentimes you can trace it back to a recent nutritional change. If you’re in tune with your body, you can eliminate the food source and/or make the necessary alterations.

However, if your body is adapting well to the nutritional change, you’ll most likely experience:

• Increased energy
• Better mood
• Better and deeper sleep
• Better digestion
• Increased cognition and clarity of thinking
• A feeling of being balanced
• Desired weight loss
• Increased muscle strength and growth (if that’s what you’re after)

If you are experiencing any of these positive effects, keep going because you’re on the right path!

Sign #2 — You hit the dreaded plateau

At some point in time, the body is going to adjust and adapt to your dietary changes. Things will be going great… you’ll experience the weight loss, maybe adding some lean muscle mass, and you’ll feel almost super-human.

Then one day… BAM! You hit the proverbial brick wall. Out of nowhere, everything seems to come to a sudden stop.

Next thing you know, you stopped losing weight (even though you’re not at your goal weight), muscles don’t seem to be growing anymore, and you might even feel a little lackluster.

You may think “was all that hard work and effort for not?”

This is the most frustrating part of diet alterations, and where most people give up on their goals, reverting back to old habits. Giving up at the plateau point is easier than breaking through that brick wall.

The plateau exists as a signal that some additional adjustments need to be made. It’s a good thing, not a bad thing.

If you find yourself hitting the plateau level, here are some adjustments to try:

• Try cutting back on some carbohydrates
• Adjust your workout days/times to gain some more physical activity
• Track your food for a few weeks (this provides data to see what and when you’re eating to see where further adjustments can be made)
• Add some more protein to your diet, but spread it throughout your day (protein boosts metabolic rate more than either fat or carbs)
• Schedule some intermittent fasting (aka “time-restricted eating”)
• Increase your water intake (hydration is crucial)
• Decrease your sugar intake (especially if you’re still drinking sugary beverages)
• Eat more veggies (vegetables are lower in both calories and carbs, are higher in fiber, and packed with beneficial nutrients)

Sign #3 — You’re bored and want to explore other food options

Mindset matters, especially when it comes to adopting nutritional habits and lifestyles. While food is fuel, it’s also meant to be enjoyed.

If you find yourself getting bored with food or your nutritional habits, that’s a sign it might be time to try something different. And that’s okay.

I’ll admit here that I’m a total foodie and tend to experience “nutritional ADD”. I have a short attention span when it comes to food. I want to explore and try new and different recipes (whether it’s keto/low-carb, plant-based, or such). If it’s high-quality food, I want to eat it.

I already know what doesn’t work for my brain and body. So I want to find the foods that provide the best results for both physical performance and better cognition.

Exploring food isn’t necessarily a bad thing. Just don’t sabotage your results, or you may find yourself on a rollercoaster ride. It’s fine to make adjustments, but it should be based on the results you’re trying to achieve.

Make it fun and don’t get bored with your food choices. Explore and see what works best for you.

Key Takeaways

• Nutrition isn’t a black and white process. Food is meant to be explored and enjoyed.
• There are multiple different nutrition lifestyles.
• Choose what’s right for you. Don’t do something strictly based on someone else’s results.
• There are three subtle signs that you may need to alter your diet include: your body sending signals, you’ve hit a plateau, and you’re just bored with food.
• Eating for performance and optimized health should be the overarching goal.
• Losing weight will be the byproduct of your habits and effort.

I hope you enjoyed this article and learned something new! Thank you for taking your time to read it >:-)

You just read another post from In Fitness And In Health: a health and fitness community dedicated to sharing knowledge, lessons, and suggestions to living happier, healthier lives.

If you’d like to join our newsletter and receive more stories like this one, tap here.