I am not big on counting calories, macros, etc., but if you want to get some raw data, you can visit Fitday or and use their calculators. Keep in mind that you may never be without deficiencies, but you can drastically improve them to where you will not notice signs or symptoms. If you are having one of the side effects I mentioned above, most likely you have a deficiency.
Essential fatty acids (95% of the population is deficient here): Poor immunity, inflammation, up and down blood sugar, and reduced satiety are all signs to look for.Low amounts of lean muscle tissue, low energy, reduced strength, and not recovering from your workouts are some signs to look for. Protein (particularly in women and men with low appetites): This can happen when you are not eating enough protein-rich foods.Vitamins and minerals: Low energy, poor immune function, and a low intake of vegetables are some signs to look for.Water (low-level hydration): Dry skin, low energy, bloating and constipation are all signs to look for.Here are some common deficiencies you need to look for: I have been guilty of noticing these signs as well and not doing anything about them. They have low energy, lack focus, are in a bad mood, and are short of endurance. This is why many physique athletes who go on a diet feel lousy. No matter how well we eat, chances are we have some type of nutritional deficiency. Imagine what reducing deficiencies can do for gaining muscle and losing fat? Also, a paper published in Nutrition Reviews showed that giving kids fish oil and a multi-vitamin improved behavior and intelligence scores.
There was a study in the British Journal of Medicine that showed a 5% decrease in aggression and a 26% decrease in antisocial behavior in prison inmates just by taking a fish oil supplement, multi-vitamin, and mineral supplement. John Berardi has researched and found studies that show the majority of people, even the so-called “perfect” eaters and athletes, can be deficient in many nutritional areas. There is no perfect diet, but all of the example diets above do hold a tremendous amount of educational value. While all of these may sound like good ideas, and have some redeeming value, they don’t attack the problem with most people, from bodybuilders to weekend warriors. Does Paleo or going Vegan work for bodybuilders?.Should I eat every 2-3 hours, or just 3-meals a day?.We want to cut carbs and sugar, eat more veggies, a lot more protein, only eat raw, or whatever. When trying to lose fat and build muscle, most of us want to know what to cut out and what we should be eating. Reducing nutritional deficiencies is a huge step that people forget to think about.
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