You’ve made the decision to adopt a healthy lifestyle, change your eating habits and get moving – well done! But while it may seem simple at first, the reality is that making healthy changes can come with a few short-term ’side effects’. Here’s what to expect and how to navigate it.
Managing Your Appetite
It’s quite normal to feel hungry when cutting down on food intake. One reason is that you might be reducing your calories too much or too quickly.
However, one study found that participants underestimated their calorie intake by up to 25 percent when asked to report their food intake . Many people, especially those not closely monitoring their diet, can easily consume upwards of 3,000 calories each day. So it’s no surprise that such a big drop in calories might cause hunger pangs!
Most people don’t realise that their calorie intake drops considerably when they start Isagenix, so feeling hungry can come as a bit of a shock. Our tip? Cut out 300- 500 calories a day to start and gradually decrease your calories over time. Remember – even a small change in your calorie intake can support weight loss, as long as you keep consistent.
Maintaining Energy Levels
Just like hunger, low energy tends to come from cutting your calorie intake too drastically. It’s also common to feel low on energy if you’re not choosing nutrient-dense foods to counter the calorie cut. Furthermore, if you start your lifestyle change all guns blazing, and take on an intense workout regime, you’ll feel it even more.
Again, your best bet is to cut down your calories gradually and increase your exercise slowly. This gives your body a good chance to adjust to your new healthy habits.
Avoiding Occasional Headaches
We sometimes hear of people experiencing headaches when they start their Isagenix journey, which can be caused by several things. Food-related causes include reducing sugar, carbohydrate, or caffeine and not drinking enough water. Ensure you have plenty of healthy snacks when getting started, reduce caffeine slowly over time – or switch to healthier sources like e+ or green tea – and drink plenty of water the day. Most people need around 2L of fluids per day to stay well hydrated, which can come from water or other liquids like tea, coffee and even clear soups.
If you’re exercising, make sure that you are drinking enough to make up for what you sweat out. A electrolyte sports drink (like AMPED™ Hydrate) can help to keep you hydrated. The small amount of carbs in Hydrate can help keep your blood sugar stable too, which may also help avoid headaches.
Remember to plan ahead when you have Shake Days and Cleanse Days coming up. Before your first Shake Day, gradually reduce your calorie intake in the days prior. Then, wait until you can easily complete Shake Days before attempting a Cleanse Day. You might like to try a 12-16-hour ‘mini-cleanse’ or add in extra snacks the first few rounds. This way you can build your confidence and allow your body to adjust.
Adjusting to Digestive Changes
As your diet changes, so will your digestion. You can take simple steps to help ease this transition.
Switching to a healthier diet typically means increasing dietary fibre and nutrient-rich foods. Increasing your fibre intake too quickly is often the reason for digestive issues, so try adding fibre in stages and mixing up your diet to include different sources of fibre.
We support you on your journey to better health, and while there may be some minor adjustment symptoms along the way, the destination is worth it! But remember, if you feel unwell, take it as a sign to slow down and consider whether you’re making too many changes too quickly. As always, consult with your GP before making significant changes to your diet or if you’re concerned about any symptoms. By preparing, knowing what to expect, and how to deal with it, you’re more likely to be successful in your transition to a healthy lifestyle.