It seems like a lot of people are getting sick lately (or maybe it’s just my clients), so I wanted to share some important advice for those of you in the midst of a fat loss journey.
Prioritise Recovery Over Calorie Restriction
When you’re following a calorie restricted nutrition plan and happen to fall ill, it’s generally better to focus on your recovery rather than adhering strictly to the restriction. Here’s what you should consider:
1. Listening to Your Body
When you’re sick, your body requires more energy and nutrients to fight off the infection and recover. Maintaining strict calorie restriction could hinder your recovery, making you feel weaker and potentially prolonging your illness.
2. Focus on Nutrient-Dense Foods
Instead of strictly counting calories, prioritise eating nutrient-dense foods that support your immune system. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains. These foods provide essential vitamins and minerals that can help speed up your recovery.
3. Stay Hydrated
Illness often leads to dehydration, so make sure you’re drinking plenty of fluids. Staying hydrated is crucial for recovery.
4. Adjust Your Caloric Intake
It may be wise to temporarily increase your caloric intake slightly to give your body the extra energy it needs to heal. This doesn’t mean overeating, but eating enough to support your recovery process is essential.
5. Rest and Recover
Rest is critical when you’re sick. Your body is already working hard to fight off the illness, so adding the stress of calorie restriction can be counterproductive. Focus on getting enough sleep and minimising physical stress during this time.
6. Get Back on Track Once You’re Better
Once you start feeling better, you can gradually return to your calorie restriction and regular exercise routine. Your body will be better equipped to handle the demands of fat loss once you’ve fully recovered.
In Summary:
If you’re feeling under the weather, ease up on the calorie restriction and prioritise recovery. Nourishing your body with the energy and nutrients it needs to heal is crucial. Once you’re back to full health, you can resume your calorie restriction and continue making progress toward your fitness goals.
If you’re unsure how to adjust your diet when sick or need personalised guidance to get back on track, I’m here to help. Don’t hesitate to reach out with any questions or to schedule a one-on-one consultation.