Background: I am on Day 12 and feel great. I'm sleeping better, have more energy and I lost 9 lbs. I also feel great after what I am eating. I am walking on my treadmill, 2.5 to 3.0 mph for 30 mins every day which is where I am questioning what I am doing. Also I admit I am not 100% committed. I am having a little vinagrette salad dressing on my salads. There is no sugar in it but a few processed items I believe. Also the sausages are not 100% compliant because I am having trouble just finding them. It does say less than 2% sugar...etc. I know it's not great but it's the best I can find. I am also trying to keep the sausage to a minimum. I'm only eating it once every few days to mix it up a little. Otherwise I am trying to follow things very closely.
Now I was wondering about my walking. The walking is elevating my heart rate but I dont consider it a full workout or anything like that. I am just making my 10K steps on my Fit Bit each day. I sit all day at work. I used to barely hit 5K but with my extra 30 mins I am able to somewhat reach my daily 10K. Do I need to add food for this? I feel fine but I don't want my body to be too low for nutrition needs.
If I am hungry between meals I usually just grab an apple or banana to tide me over. Thoughts?
Exercise: I wouldn't add food unless you start to feel like you don't have energy for your workouts.
Hungry between meals: treat your snacks like you would other meals. Balance them with protein, fat, and vegetables. A piece of fruit by itself is not ideal, but obviously better than a non-compliant snack.
With not being 100% compliant you aren't finding out if something is causing you systemic inflammation. Can't do that unless you can completely eliminate it, let your body heal then add it back and look for a reaction. So just make sure you are considering that before deciding what you aren't following. It's really easy to just mix olive oil and balsamic vinegar to replace your dressing.
As for snack, if your snack is pure carb/sugar (fruit) you aren't allowing your body to learn to run on primarily protein and fat and eliminate the hormone swings. If you find yourself needing to snack you aren't eating enough at meals.
You don't need to be consciously adding food for that level of workout. Eat protein/fat/veggie full meals to satiety and you should be good.