Reducing Carb Consumption
Sticking to whole-grain low-glycemic carbohydrates that take your body longer to digest will help avoid the crash and burn effect, helping with energy levels. While carbs do provide you with energy, foods heavy in carbohydrates leave you feeling sluggish due to their simple carbs. Simple carbs are found in cookies, pasta, and white bread. They provide the fast boost of energy, but a crash quickly follows when your blood sugar drops. It’s best to stick with nuts, legumes, sweet potatoes, oat, and brown rice. These will help provide a steady stream of energy.
One of the first signs of dehydration is feeling fatigued. Not drinking enough fluids throughout the day can be on of the reasons for energy dips and exhaustion sets in. Dehydration can affect your brain function, mood, and energy levels. The optimal way to stay hydrated is to drink half your body weight in ounces a day. The body is made
up of mostly water; even small dips in hydration are enough to affect your metabolism.
Eat a Variety
A good diet can affect your energy levels and how you feel from day to day. If you’re constantly feeling tired, sluggish, and low in energy, taking a look at your eating habits may be needed. Eating a wide variety of meats and veggies can give important fuel during the day. B12 is known as the “energy vitamin” and one of the best vitamins to boost energy. It is a water-soluble vitamin, so it has to be replenished every day.
These are the best foods for B12 energy:
- Grass-fed beef
- Cottage cheese
It’s best to eat 3 meals a day and a snack every few yours. This can reduce fatigue and keep your brain supplied with a steady stream of nutrients. Here are other foods to incorporate into your diet for energy:
- sweet potatoes
- brown rice
Reaching for a sugary snack when you are feeling tired or sluggish will give you short term energy, but will give you long term problems. These snacks cause your blood sugar to rise quickly and then fall just as quickly. These type of spikes can cause long term health problems such as obesity, heart disease, and diabetes. Avoid added sugars to keep your energy levels more stable and reduce fatigue. Snacking on whole and fiber-rich foods.
Herbal teas can provide a natural temporary boost in energy without the spike of insulin and then the crash. They can also provide valuable antioxidants that help fight damage in the body’s cells. There several options to choose from whether you get a blend from the store (Yogi brand is what I recommend) or buy individual teas. Green tea and rooibos tea are two good options if you are buying single teas. These are safe to drink daily either cold or warm, depending on your mood.
If you have any questions regarding nutrition and making better food choices, please don’t hesitate to contact me!
We believe in making healthy, lifelong changes to your daily eating and exercise patterns. Physician’s Weight Control & Wellness’s programs are different from other weight loss programs in that they are specifically constructed by bariatric specialists to meet each patient’s individual needs based on their body chemistry, lifestyle, and weight loss goals. Our individualized programs focus on providing positive alternatives to unhealthy habits and targeting foods that provide your body with the specific nutrients it needs for optimal energy and fat metabolism. Practical exercise and hydration are also implemented into our overall program.
We encourage you to become a part of our successful weight loss program. We offer 50 years of safety, experience, knowledge, and expertise found nowhere else!
Contact us with any questions about Physician’s Weight Control & Wellness Center and how we can help you in your journey to better health.