One of the main symptoms of chronic fatigue syndrome is extreme tiredness, which can make it difficult for the sufferer to motivate themselves enough to exercise, leading to other health issues such as weight gain.
I have suffered from Chronic Fatigue Syndrome for over 25-years and during this time losing weight has been one of my toughest challenges.
This post will help you understand more about chronic fatigue syndrome and how you can lose weight with a specially planned chronic fatigue syndrome diet.
What Is Chronic Fatigue Syndrome?
Myalgic encephalomyelitis, better known as chronic fatigue syndrome, is a long-term condition that causes the sufferer to experience a range of symptoms, including extreme tiredness.
The cause of ME/CFS is unknown, but it is thought the condition could be triggered by viral infections, bacterial infections, immune system issues, a hormone imbalance, or genes.
It is most commonly found in women with the condition developing between the mid-twenties and mid-forties. The condition is diagnosed based on the symptoms and ruling out other conditions. Blood and urine tests may be needed to do this.
Chronic Fatigue Syndrome Symptoms
It is not just tiredness that people living with chronic fatigue syndrome will experience. Here are the most common symptoms associated with ME/CFS;
- Extreme tiredness – You may find that even the simple day-to-day activities we take for granted become too challenging to achieve.
- Rest becomes ineffective – Resting or getting a good night's sleep would usually be enough to build your energy reserves to complete specific tasks. ME/CFS can mean that you are still too tired, even after getting some rest.
- Poor recovery time – Another symptom of ME/CFS can be that it takes you longer to recover after being active.
- Disturbed sleep – Despite feeling extremely tired, ME/CFS sufferers can experience restless sleep.
- Poor concentration – Issues with being able to focus, poor memory, and cognitive thinking can also result from ME/CFS.
These are the most common ME/CFS symptoms, but sufferers might also experience headaches, muscle, and joint pain, irregular heartbeats, etc.
Sleep issues can also lead to a decline in the sufferers' mental health, so it is vital to seek a professional's opinion if you think you may be suffering from ME/CFS.
For many years I struggle with CFS, thankfully, by changing my lifestyle to be self-employed I could work hard when I had the energy, and rest up when I didn't.
Every few years I got slightly better, but for the most part, I try to ignore CFS and gradually went from 55kg (10 percent body fat) to 71kg (over 28% body fat). I felt awful and with kids fast growing up was struggling to keep up with them.
This led me to develop to focus on nutrition and develop a supplement to help me over my daily struggles – you can find out more here.
Treating ME/CFS
There are several ways to treat ME/CFS, including energy management techniques, medication to help manage pain and improve sleep, and cognitive behavioral therapy.
Your diet will also be a significant factor when tackling issues resulting from ME/CFS. A good diet will help improve your energy levels and general well-being.
If you gain weight because of CFS symptoms, altering your diet can help with this too.
Benefits Of A Chronic Fatigue Syndrome Diet
It is essential to mention that a diet designed for people with ME/CFS will not cure you of all the symptoms, but it can alleviate some of them and give you a healthier lifestyle.
Nutrient deficiencies can cause issues that result in muscle pain and fatigue, so addressing this will help you get into the best position possible.
Generally speaking, the kinds of food you eat and the different types you should cut from your diet should help with weight loss.
Carrying excess weight poses countless health issues, and not being as active due to ME symptoms can cause people to gain weight. Losing excess weight will make it easier to move around, reduce the pressure on muscles and joints, and make you healthier.
A healthy diet that ensures you get the vitamins, minerals, and essential fatty acids will improve your overall well-being. Including specific supplements in your diet can also benefit you.
Losing belly fat following a calorie-controlled diet
Food to include in your diet
Eating a healthier diet is one of those things that many of us want to do but are not sure of how to do it. One great way to start is by gradually introducing certain foods into your diet, and this will help you get used to them without completely changing everything and making it difficult for yourself.
Here are some of the foods we would recommend introducing to your diet:
- Fruit – Fruits, including apples, cherries, and berries, contain a high amount of polyphenols. This antioxidant has been shown to reduce the symptoms of chronic fatigue syndrome.
- Vegetables – Leafy green vegetables and bright carrots, tomatoes, sweet potatoes, and peppers are rich in antioxidants, with some being improved by cooking and others benefiting from being consumed raw.
- Fish – Fish and seafood are a great source of omega-3 fats, especially salmon, sardines, and mackerel. Omega-3 fats help reduce inflammation, and fish is an excellent source of lean protein, ideal for providing energy to those looking to lose weight.
- Nuts and Seeds – Nuts can be a great source of protein and Omega-3 fats. Flax seeds, hemp seeds, chia seeds, and walnuts are great options.
- Fermented dairy – Probiotics found in fermented dairy are a great way to boost digestive health. A healthy gut will improve your overall health.
- Chocolate – We don't mean you can gorge on candy, but eating a small amount of dark chocolate is another excellent source of polyphenols.
- Healthy fats – Consuming unsaturated fats is a great way to help reduce inflammation. Nuts, seeds, avocados, and olive oil are all excellent sources.
Related: Healthy fruits and vegetables
Food to cut from your diet
Knowing the things you should be eating is only half the battle. If you continue to eat food that is bad for you, you can sometimes cancel out the good work you are doing by introducing healthier foods to your diet.
As you gradually introduce healthier foods, you should start reducing some unhealthy food in your diet until you completely replace it. Here are some of the foods that you should cut from your diet:
- Packaged meals – Packaged meals and snack foods tend to be processed and contain pro-inflammatory omega-6 fats.
- Sweets and white bread – The white flour and sugar added to sweets, desserts, and white bread is known to promote the production of cytokines, a compound that causes inflammation.
- Caffeine – Coffee drinkers often use it to boost energy temporarily. However, there are adverse effects that include the increased production of cortisol. Cortisol is a stress hormone, and if you are already suffering from exhaustion, this can exacerbate matters.
- Alcohol – Like caffeine, alcohol can also increase the production of cortisol and increase inflammation.
When starting a new diet or introducing new foods, it can help to keep a food diary. This will help you keep track of the foods you eat and their effect on your body.
It is also essential for you to stay hydrated. Dehydration can cause the symptoms of chronic fatigue syndrome to worsen, and staying hydrated will improve your overall health.
Losing Weight With Chronic Fatigue Syndrome
Suppose you have experienced weight gain because of your condition or wanted to lose weight but find it hard to exercise. In that case, a healthier, balanced diet will undoubtedly go a significant way to helping you achieve your goals.
If you live with chronic fatigue syndrome and want to lose weight, you might be interested in some of the following options.
You should always consult with a healthcare professional to get their advice on managing your weight.
Fasting
Intermittent fasting is an option with benefits that include blood sugar regulation, weight loss, a reduction in inflammation, and improved cellular repair.
Fasting is often used in weight loss but might not be ideal for those who have chronic fatigue syndrome. This is because fasting can cause exhaustion due to the lack of fuel the body receives and insomnia.
To find out more about my two day fasting experience, click here.
One meal a day
The one meal a day diet is the strictest form of intermittent fasting option, where one meal is consumed during a one-hour window while fasting for the remaining 23 hours.
The main benefit of the one meal a day diet, also known as OMAD, is that you will work to a calorie deficit and lose weight.
Other OMAD benefits include increased focus and productivity that can be missing after meals and the lack of calorie counting or food restrictions.
It can also make your life considerably easier without preparing and eating three meals, giving you time for other activities.
As with other fasting techniques, you are likely to feel pretty hungry for long periods and will have low energy levels.
My experience with OMAD: Click here for a more detailed post on my experience following an OMAD diet for seven days, including results and commonly asked questions.
Calorie counting
Calorie counting can be a great way to keep track of your food and make sure you are not going over your daily calorie allotment. There are many great apps that you can scan barcodes of products, making it easier to add to your tracker.
As well as helping to keep track of your calorie intake, you will also start to get a better idea of the foods you should and shouldn't be eating.
People with ME/CFS should target healthy foods and offer as much as possible for their calories. Foods with empty calories can be avoided more easily when you have a better idea of what is in food.
Empty calories refer to the calories found in food that offer little nutritional value and minimal protein, fiber, fatty acids, or minerals. These foods tend to consist of sugar, oils, and fats.
Calorie counting can be quite time-consuming when you first start prepping meals, but you will start to get the hang of things as you continue. Using apps and trackers will also help.
To help you count calories, you should do this as soon as you eat them, so you don't forget to record the information. Regularly doing this for the first week is the most challenging part, and after that, it becomes part of your routine.
Try to track your physical activity as well as your weight, and also monitor how you feel. Sometimes different meals will help provide more energy than others, and knowing this can help you prepare a diet that benefits you.
Calorie counting does not work for everyone, and stop can see the weight go back on, but there are some benefits worth exploring.
FAQs
Are the symptoms of chronic fatigue syndrome constant?
No, the symptoms of chronic fatigue syndrome are not constant, and you will have good and bad days. Managing your diet and following your doctors' advice should help minimize flare-ups and the impact of your symptoms.
Does chronic fatigue syndrome worsen with age?
Typically, the first one or two years will see the worst symptoms of chronic fatigue syndrome before they stabilize. This can sometimes be the person with CFS making changes to their lifestyle and diet to improve their situation.
What supplements should I take for chronic fatigue syndrome?
If you have been tested for ME/CFS, your doctor will be able to tell you about your nutritional deficiencies. You will then be able to explore whether dietary changes will be beneficial and check what supplements are available to provide a good source of what you need.
Human nutrition is a huge part of ensuring good health, so adding supplements when suffering CFS can improve your vitamin, mineral, and fatty acid intake.
Is there a specific deficiency that causes chronic fatigue syndrome?
There is no one cause of CFS. However, a B12 deficiency causes a lack of red blood cells that carry oxygen around your body. A Vitamin D deficiency can also cause fatigue. The body produces this by converting ultraviolet B from sunlight. B12 and Vitamin D supplements can help in these cases.
The Bottom Line
Weight change can often go hand in hand with chronic fatigue syndrome. Finding a diet that provides you with the nutrition, you need to be active while helping you lose or maintain weight is important.
Using a food fact sheet provided by a dietitian or medical professional or the supplements mentioned above can help.
Keeping track of your diet will help you pinpoint food intolerances and monitor the food that improves your energy levels.
Speaking with a medical professional if you suffer from any of these symptoms or start to feel worse after changing your diet will allow them to make a diagnosis. They can then offer advice on how you will be able to live a healthy life, lose weight, and manage your CFS symptoms.
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