Im on a low carb diet (1200 to 1400 calories) I...

We would like to inform you that you are experiencing is not related to apples in particular, but rather what happens is that you, as an athlete, follow a low-carbohydrate and low-calorie diet largely in relation to your needs as a male and as an athlete, and that is why it is natural to feel energized when eating any source of carbohydrates such as apples, as their absorption and digestion is rapid in the body, and thus blood sugar rises, which gives you energy.

Then, after half an hour, you will return to a feeling of lethargy or nausea, which results from the body’s need for calories and energy

Headache is a symptom of following a diet that is extremely low in calories and carbohydrates, in relation to your individual needs.

Nutritional evaluation and weight loss

-You cannot be assessed due to a lack of any of the weight, height, age, and level of physical activity.

-Be sure to follow a varied and integrated healthy diet, as carbohydrates are a major source of energy in the body, and you can consume them through healthy choices such as bran bread or oats instead of white bread or by consuming barley or vegetables insufficient quantities.

-Diversity in the diet is particularly important for the body and health, in order to provide it with all the vitamins and minerals that the body needs daily.

We would like to inform you that your BMI is equal to 26.5 kg / square meter, which means that your weight falls within the overweight category very simply, especially if you are practicing muscle building.

Your daily energy requirement is equal to 2932 calories.

In response to your question

It is not related to the day you exercise, but your body needs 2,900 calories daily, according to an average effort 3-5 days a week and the needs of one day do not differ from the other and following the 1200 calorie diet devoid of carbohydrates is considered to be a significant reduction in the energy consumed in proportion to the needs, which causes this feeling of nausea and headache.

You must follow a healthy, integrated and balanced diet that contains healthy options of carbohydrates and other protein and fats in balanced and natural proportions to avoid nausea and avoid significant weight loss.

We recommend a 2500 calorie diet, as it is sufficient and at the same time stimulates your weight loss and strengthens the muscles of the body.

The danger is in depriving your body of too much energy and adopting an unintegrated diet that you do not need to follow when you do not need it.

A healthy, balanced, moderate diet of 2,500 calories:

Breakfast: 2 loaves of small brown bread or bran or 4 toasted toast / 2 fried eggs with a teaspoon of olive oil or boiled, and it is preferable to eat white without the yolks at the rate of two egg whites as a substitute for each egg. Cheese or 2 slices of cheddar/cup of low-fat milk or yogurt to taste.

Snack: 2 cups of fruit salad without added juice or 2 fruits such as an apple, a medium banana, or a medium orange.

Lunch: 2 cups of grilled or steamed vegetables, sauteed and can be replaced with a cup of vegetable salad with lemon, vinegar, and spices / 2 loaves and half brown bread or 15 tablespoons of rice, preferably brown rice / 120 grams of grilled chicken breast or 120 grams of drained tuna or cooked meat.

Snack: 2 fruits with a cup of low-fat milk.

Dinner: 2 cups of vegetable salad, preferably leafy vegetable salads such as lettuce and watercress / a piece of grilled chicken breast or legumes such as chickpeas or beans / a cup of low-fat yogurt / fruit