Here is my personal experience with diet change. I am generally healthy eater but wasn't checking my macro nutrients. basically you want to have about 40% carbs, 30% protein and 30% fat in your diet.
I'm being a vegetarian struggle a lot for protein. alternatives for me are protein shake, protein bars and protein rich food like peanut butter, nuts, beans, dairy.
so i now start monitoring macros and increase my protein but my tummy was not happy with the sudden change.
so anyone who has similar issues here is what i did
1. increase your protein slowly.
2. along with protein you want to monitor/increase/maintain fiber levels.
to do this i started to include fruits and vegetables in my diet.
Breakfast at least 2 different fruits (banana, pear, berries etc)
Dinner: vegetables (salads, stir fry, grilled veggies, baked/boiled vegetables).
this helped me a lot.
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