8 Tips To Get Extra Energy From Your Diet
One of the best ways to improve your energy level is to eat a balanced diet that includes a good mix of proteins, fats, whole grains, vegetables, fruits and healthy oils. These eight tips can help you get extra energy from your diet.
1. Choose the Right Supplements
Consuming the right kinds of foods will give you an energy boost, but adding supplements can help make up for any shortcomings in your diet, or give a solid diet plan a little extra oomph. The stimulant properties of caffeine increase alertness and provide a boost of energy. However, you should take care not to overuse it and avoid consuming excess amounts late in the day, because it may interfere with your sleep. Research other products, such as energy renew supplement reviews, to find the right ones for your needs.
2. Consume Small Meals Often
Eating a small meal or snack every few hours, rather than three large meals a day can provide you with more energy. This technique works by providing your brain with a steady supply of nutrients. If you are starting to feel sluggish, a handful of nuts or a piece of fruit might be all you need to put some pep back in your step.
3. Keep Your Lunch Small
Studies have shown that people who eat a big lunch tend to experience more fatigue in the afternoon. Researchers are not sure why this happens but have speculated that it may be caused by blood sugar levels rapidly increasing and then dropping off later.
4. Don’t Starve Yourself
Severely restricting your calorie intake can kill your energy level. If you need to lose weight, try a gradual method that doesn’t require a drastic reduction of calories. This will make it easier for you to get all of the nutrients you need. Set a weight loss goal of a half-pound per week. This will require a reduction of about 250 to 500 calories per day. You can boost your weight loss by adding 30 minutes per day of exercise. Women should not go below 1,200 calories per day and men should stay at 1,500 or above.
5. Reduce Alcohol Consumption
Alcohol has a sedative effect that can zap your energy. Avoid consuming alcoholic beverages with lunch and dinner. If you do decide to drink, do it when you don’t have any plans other than to kick back and relax. Avoid consuming more than two drinks per day if you are a man and one if you are a woman.
6. Drink Plenty of Water
Water plays a vital role in transporting nutrients to your cells and waste products out of your body. Fatigue is one of the first signs of dehydration. Consuming sports drinks can replace some vitamins, minerals and electrolytes you might be low on, but many of these drinks contain excessive amounts of added sugar and calories. To maintain your energy level, drink plenty of water throughout the day and be sure to hydrate before and after strenuous physical activity.
7. Skip the Energy Bars
There are a lot of energy bars on the market that claim they contain beneficial amounts of proteins, carbs and fats to boost your energy. However, most of these claims are completely unproven and many of these products contain as much added sugar as a candy bar. Stick to eating whole foods instead. For a portable option, consider packing some nuts and seeds or nut butter for a protein boost.
8. Reduce Consumption of Processed Foods
Many processed foods, such as white bread, cookies and pasta have had most of the nutrients stripped away. These foods may give your energy a quick spike, but it is usually followed by an energy crash.
There are a lot of products on the market that claim to boost energy and some of them can be beneficial, but do your research before buying. The best way to maintain your energy is to get plenty of sleep, stay hydrated and eat a balanced, whole foods diet.
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