Staying on a healthy eating track is not always easy. There are many food choices you may make throughout the day that will affect the way you look and feel.
However, it is possible to increase your energy by making a few dietary changes. Below are some ways you can boost your energy levels, making it easier to get though the afternoon.
Eat Magnesium Rich Foods
Many people who suffer from chronic fatigue are deficient in certain vitamins and minerals. If your magnesium levels are low, you may have trouble getting through the day. Below are some easy additions to your daily diet that will increase your magnesium levels:
- Pumpkin Seeds
- Black Beans
Magnesium plays an important role in nerve function, blood pressure regulation and metabolism. Increasing your daily intake of this mineral can fight fatigue.
Choose Healthy Carbohydrates
While many diets require you to restrict your carbohydrate intake, doing so can make you feel sluggish and drained. Eating healthy carbohydrates will give you more energy and not cause weight gain if eaten in moderation. Below are some healthy carbohydrates that will boost energy levels:
- Whole Grain Bagels
- Whole Grain Cereal
- Sweet Potatoes
- Brown Rice
Make Fat Your Friend
The vast majority of dieters fear fat and avoid it at all cost. However, adding healthy fats to your diet can help you fight fatigue and lose weight. According to Mercola.com, your body prefers fat over glucose for fuel and energy. Some foods rich in health fats are:
- Extra Virgin Olive Oil
- Natural Nut Butters
- Whole Eggs
- Dark Chocolate
When incorporating healthy fats into your diet, you must exercise portion control to avoid weight gain. Be sure to eat two servings of healthy fat each day, measuring each portion carefully to avoid over eating. For best results, steer clear of processed trans fats in butter, shortening and packaged sweets.
Increase Your Protein Intake
Protein is the very foundation in which lean muscle mass is built. It is also used by the body to fight infection and boost tissue repair. According the National Institute On Aging, your body also uses protein as an energy source. This means you can increase your afternoon energy levels by eating a protein rich lunch and mid-day snack. Some good sources of protein include:
- Natural Peanut Butter
- Lean Beef
- Greek Yogurt
Drink More Water
Drinking more water throughout the day is another dietary change that may give you more energy.
According to WebMD, dehydration can leave you tired and lethargic. In many instances, our bodies confuse thirst with hunger. Increasing your water intake will keep dehydration at bay, giving you more energy.
Drinking less alcohol will also help you avoid dehydration. Alcohol also inhibits sleep, which leads to your afternoon slump. For optimal results, reduce the amount of alcohol you drink before bed at night.
Eat Iron Rich Foods
Studies have shown that approximately 10 percent of the female population is iron deficient. This is a leading cause of fatigue and brain fog, especially in the late afternoon and early evening. Doctors suggest eating iron rich foods to increase energy. Some good examples of foods rich in iron are:
You can enhance the way your body absorbs iron by eating these foods with foods rich in Vitamin C. If you find it difficult to add iron rich foods, you can also raise your iron levels by taking an iron supplement. Just be sure to take supplements with food, to avoid stomach upset.
Superfruits have a multitude of antioxidants, which combat fatigue and aging. For maximum benefits include a wide variety of the following fruits in your daily diet:
- Acai Berries
- Dragon Fruit
- Citrus Fruits
Making just a few of these adjustments can greatly increase your energy levels. You can maximize your energy boosting efforts by exercising most days of the week.
Once you make exercise a habit and part of your daily routine and make a few dietary changes, you will be amazed by how much better you feel in the afternoon. This will increase your productivity at work and help you power through the evening as well.