Calorie Deficit - Massive crash in early evenings

[CSR Performance]

So I'm currently trying to shift some timber by calorie deficit. Targeting under 2000 calories a day, plus a fast 3 mile walk. Problem is that about 5/6pm I just crash, basically falling asleep at my desk or on the sofa.

Any suggestions how to stop this happening? Thinking maybe I need to eat lunch a bit later or evening meal earlier (usually around 7pm)?

[markiii]

what are you typically eating and when?

[Tigerj]

High protein meals. High volume stuff, spinach etc. drink plenty of water. But you sort of have to accept that you will feel hungry and bit rubbish, it’s the nature of being in a significant deficit.

[mcelliott]

As mentioned list down what you eat, is nutrient rich or processed st, what's your sleep/stress levels like, you haven't given enough detail.

[Badda]

Save your walk till the early evening?

[Wills2]

Everything else being equal just enjoy the nap, I know I would.

[AB]

I was the same for the best part of a year but the crash was a little later, around 7:30 which unfortunately coincided with when I usually did my sports.

I started skipping lunch to begin with but switched it with skipping breakfast. I'd first eat around 1:30pm when I was feeling very hungry, that got me through until dinner time just before I went out. Your body gets used to it after a while and you stop feeling so hungry, I managed to get it down to a protein bar before I went out.

I don't think I did it the healthiest way but it worked!

[CSR Performance]

Bagel with eggs or muesli with greek yoghurt and a dash of honey mid-late morning (1-2 hours) before the walk.

Mid afternoon is fruit snack with some mixed nuts, maybe some cheese for protein if I'm going to the gym in the evening.

Evening meal varies, chicken stirfry or spaghetti Bolognese with 5% mince and only fresh ingredients. Wholewheat spaghetti.

Stress levels no more than average I wouldn't think. Sleep I average about 7 hours a night, but that hasn't really changed.

Drinking 1200-1500ml of water and a decaf coffee or two in the morning.

Can't really walk in the evening (or sleep) because I have young kids to feed and supervise homework etc.. Otherwise I would enjoy the nap!

[interstellar]

I would be doubling your water intake for a start. Sounds to me like you’re dehydrated after your walk.

[Wills2]

Yeah I drink at 3 litres a day plus a couple of coffees in the morning, I find having a litre of water in the morning is a good way to start the day.

[CSR Performance]

interstellar said:

I would be doubling your water intake for a start. Sounds to me like you re dehydrated after your walk.

Wills2 said:

Yeah I drink at 3 litres a day plus a couple of coffees in the morning, I find having a litre of water in the morning is a good way to start the day.

I had not considered that, thanks both, will give it a shot.

[Terminator X]

Cut carbs? Likely to be the sugar imho.

TX.

[lizardbrain]

try telling a chatbot everything you eat for a day, as soon as you eat it, and ask for advice on any deficiencies. You might be underrating protein or similar, or cutting too much.

[mcelliott]

What I do is generally avoid too many carbs beyond mid day so the rest of the day is protein and less calorie dense foods as far as possible, plus I factor in an evening walk to speed up digestion which works very well for me

[RGG]

1) You could try shifting your calorie intake timings forwards

2) What I do in this event (or try to do) - have a small spoon of nut butter (fats and protein) which quells my hunger pang