Being sick has a special knack for throwing you off your game. You finally get into a great workout habit and nutritional groove and *BAM*, you get blind sided by a flu.
Not only does your illness take you out of the gym, it also causes you to go way off your path of optimal nutrition. It's understandable. You feel awful, and all you want to do is feel better.
While I do recommend putting off your workouts until you're feeling better-- the weights will still be there when you get back-- there is no need to let your nutrition slide. Since fat loss is mainly a function of nutrition, this is great news. You can keep on crushing it.
Some common issues are:
1. Energy levels. No energy to cook or prepare, so ready-to-go foods tend to be eaten. This is understandable, and rest is the name of the game. In this case I recommend fresh salads. Ready made would be even better, for the sake of ease. They're also cool, palatable, and easy to eat.
2. Sore throat can mean not eating much of anything due to pain. In this case, I really like smoothies as an option. Any time you know you need some nutrients but don't have it in you to actually eat, smoothies are a great alternative to solid foods. Some whey powder, a handful of spinach, some froze fruits, etc will make a decent meal, keep you in macro range and is also very cool, easy and palatable.
3. The I-Just-Want-To-Feel-Better syndrome. This is common to when we feel stressed out and eating something sugary or rich will make us feel better. When you're sick, sometimes indulging is a way of soothing and making us feel better.
Dealing with this is just a matter of changing your mental and behavioral pattern. If when you're not feeling well, your automatic response is to get something sweet to eat (I'll use sweet as an example), then you need to do the following to break that response.
I know how ridiculous this sounds, but this is going to break the old pattern and make way for a new one.
This is the criteria for the snack replacement: it needs to be healthy and helpful, and it needs to offer the same satisfaction and feel good effect of the sugary snack.
It could be a different but healthy snack, it could be a glass of ice cold water, it could be a hot bath, 60 minutes of alone time with hot tea and that fiction book you never get time to read.
Not only will this strategy get you through your illness making better food choices, it will also build a new and better pattern that will kick in any time you feel bad, stressed, sad, mad etc. It is basically like conditioning outside of the gym. Building up your conditioning for better food choices, no matter the circumstances.
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