Eat for Energy
Do you find yourself struggling at 3 pm to stay focused and energized? You may have eaten, but intentionally eating for energy should be among your nutritional goals.
Your body is a high-performance vehicle that needs premium fuel. A proper balance of nutrients enables your body and mind to function at their best. While food, in general, provides calories, calories alone are not the source of energy. How much energy you feel is related closely to your blood sugar (glucose).
Regular meals and a proper combination of carbohydrates, protein, and fat in your diet help keep your hormone insulin and your blood sugar balanced. Our Physician’s Plan Wellness Warriors, aka weight loss counselors, see people struggle to get enough energy through food regularly.
Common Problem: Going too long before eating or relying too heavily on simple carbohydrates like white bread, white potatoes, white rice, and refined flour foods.
Result: Blood sugar spikes and insulin floods the bloodstream to regulate itself causing the blood sugar to drop significantly. Cognitive fogginess, irritability, and sleepiness occur. This vicious cycle causes you to crave more carbohydrates.
Solution: Keeping your energy levels high consistently means re-calibrating what you’re eating with these solutions:
1. Create Balanced Meals and Snacks
Include a protein with each meal and a dose of healthy fat to slow digestion and steady blood sugar. Your carbohydrates should be high-fiber, whole-food carbs that are low on the Glycemic Index. Our Wellness Warriors can help you create healthy, energizing meal plans and provide shelves full of ideal snacks.
2. Eat Every Three to Four Hours
Blood sugar levels drop to their lowest point about four hours after your last meal. Stave off mid-day energy slumps by having a healthy snack between meals. Try incorporating mini meals such as a handful of nuts, fruit, or veggies and hummus.
3. Enjoy Healthy Portions
Eat enough to satisfy your body’s needs. Yo-yo dieting happens when skipping meals and eating very little to lose weight causes your metabolism to slow down and is rarely sustainable over time.
4. Drink Water Throughout the Day
Water delivers oxygen and nutrients to the body. Dehydration equals sluggishness. Try to drink six to twelve glasses a day. Water-rich veggies and fruit and herbal tea also count. Aim for a clear to pale yellow urine color.