Do you feel low in the morning or feel entirely exhausted by the afternoon?

If that is so then you are low in energy and correction must start with what you eat. What you eat defines the level of your energy, so any correction starts with controlling your food intake.

To discuss the solution part, we shall focus more on what to eat instead of talking about what not to eat. It is not difficult to find foods that are tasty and at the same time powerhouse of energy. If you choose your food properly, you can boost your energy levels to live life to the fullest.

We shall discuss here the art of choosing and taking your food such that you are never short of energy throughout the day…

The timing of what you eat is important

If you want the best from your food, it is necessary that you eat the right foods at the right time of the day. You must not skip meals, because like a car your body needs fuel, and once it does not get it, it will break muscle tissues to get its energy.

Take a small amount of food every few hours so that your blood sugar level remains in control. This strategy will preserve the muscle tissue that will be able to consume more energy that the fat tissue. Taking food after every few hours must not be confused with overeating. Eat what is just right to keep the body sugar level in control. Try to take a healthy snack as the foods with complex carbs and good quality lean proteins.
Some healthy foods in this category are low-fat cheese, fruits, nuts as almonds and walnuts, whole grain bread or other products. You can keep your stock in your purse so as not to go hungry for long periods.

If you go hungry for long, naturally you will eat more. This will increase the insulin production thereby contributing to deposit of fat in the body.

Go for Balanced Diet

Body needs carbohydrates to get energy. Carbohydrates are converted into glucose by body that provides energy. Simple Carbohydrates are of 2 types, natural and refined. Natural carbohydrates are available in the natural forms as in fruits and vegetables and once consumed provides healthy energy boost. Refined carbs are present in processed foods like cake, table sugar, white flour, etc. Simple carbohydrates after consumption get digested this providing an immediate boost of glucose thereby giving instant power quickly, but they also lead to release of insulin to control sugar level thereby causing sudden peaks and lows.

Complex carbohydrates are better than the simple types as they get digested slowly thereby releasing a steady flow of energy. Foods as whole grains, oats, muesli, wheat are rich in complex carbs. These are also high in fibre that aids proper digestion. Fiber also helps in controlling weight and supports body to fight certain form of cancers.

A diet rich in proteins helps in slow absorption of carbs thereby further supporting steady release of energy to the body. Pulses, nuts, Greek yogurt, cottage cheese, are a good source of proteins.

Your food must not have high-fat content as it will augment release of good serotonin, which will induce feeling of sluggishness. Food can have a small amount of good fats of Omega 3 variety. Nuts as walnuts, almonds, chia seeds are a good source of Omega 3 fats.

A diet rich in complex carbs and proteins coupled with a few good fats is the best way to get steady energy input for long. Do not forget vitamins and minerals. Though they do not provide calories, but they aid in the proper functioning of different body functions including the digestion.

Never Skip Breakfast

Never skip breakfast as this is the most important meal of the day. It kick starts your metabolism and provides first dose of energy to put your brain in the right gear.

Skipping breakfast, with feeling that it will add to your weight, is wrong as it will increase your craving for food thereby resulting in wrong food choices of snacks and other things throughout the day.

So always start your day with a healthy breakfast of complex carbs, proteins and good fats.

Eat in small quantity, more often

When you eat, the brain activates the digestive system and slows down other body functions so that the food gets digested properly. This creates feeling of lethargy and drowsiness. So the more you eat, the more the digestive system will have to exert and in the end you will have less energy for long. No wonder that when you stuff yourself on Sunday afternoon, you feel drowsy and feel like sleeping.

If your food has a high quantity of simple carbohydrates, sugar and fats then the brain has to deal with high levels of insulin, serotonin and melatonin. All these chemicals lead to drowsiness.

To avoid all this, instead of taking extra food in one meal, eat in small quantities after every 3 to 4 hours. This will ensure that your body does not have to exert extra. There are no highs and lows of blood sugar and insulin, thereby maintaining a steady energy level.

Regular Exercises are Must

One must do regular exercises to stay fit and keep the body functions intact and efficient. It is suggested to take a diet of simple natural carbohydrates combines with fresh fruits, honey, etc., to give you the desired boost in sugar levels before you hit the gym. Do not fill up your stomach, but instead take a balanced intake like a power food smoothie topped up with.

Do not forget the Vitamins

Vitamins Bs help in the digestion system and assist in the conversion to food to energy. So your diet must have the required amount of B-type Vitamins. To ensure adequate vitamin intake, the daily diet should be complete with fruits, whole grains, fish, vegetables and meats.

Power Foods

A power food is one that has complex carbs, vitamins, minerals, proteins, fibers, anti-oxidants and other substances that are required in small quantity for body functioning. A food that has all these ingredients combined with small good quality fat is the best bet to get regular input of energy all day long. This need not be a single food; you can have dishes like power smoothies that have all the required ingredients to provide yu the desired for your body, mind and soul.

So start your day to complete breakfast and keep eating after every 3 to 4 hours in small quantity. You will feel better, more energized and enthusiastic.

The best part is you will also loose few pounds!