Feel Tired All The Time? Eat These Foods To Boost Your Energy Levels

Do you regularly feel tired and sluggish throughout the day? Do you find it difficult to concentrate for long periods of time?

One of the primary causes of low energy levels are eating habits — not only what you eat, but also when.

The kinds of food you eat and the eating patterns you have affect your well-being more than you think. In order to feel fully energized and productive throughout the whole day, you need to rethink your diet. The key here is understanding the Glycemic Index.

What is the Glycemic Index?

The Glycemic Index (GI) is a way of categorising carbohydrates. The GI of each food indicates the rate of carbohydrate absorption into the bloodstream, which affects blood glucose levels.

The reason why this is so important is because high GI foods cause blood sugar levels to quickly peak and then decline, leaving you tired, unfocused, and unable to concentrate. You want to include as many low GI foods in your diet as you can.

Which foods should generally be avoided?

Fatty foods such as fast food, cakes, sweets, and anything fried should be avoided. Bread and pasta made with white flour also has a high GI, and so should be substituted for their brown/wholemeal counterparts. Processed snacks and general junk food should be kept to a strict minimum.

Which types of food should I consume?

Wholemeal/whole grain bread, pasta, and cereal are much more conducive to attaining consistent energy levels. Meat and nuts generally have a very low GI — nuts are therefore a great snack option.

Practically all fresh fruits and vegetables have low GI carbohydrates. Juices also have low GI values, in particular apple juice. Semi, skimmed, and whole milk all have low GI values too.

Top choices for a low GI:

Fruits: apples, blueberries, cherries, grapefruit, peaches, pears, prunes, strawberries

Breads: multigrain bread, whole grain bread, wheat bread, dark rye bread

Vegetables: artichoke, asparagus, lettuce, green beans, cabbage, broccoli, mushrooms, onions, peppers, spinach, tomatoes

Why is eating at regular intervals so important?

Eating erratically has a large effect on your blood sugar levels — combined with eating high GI foods, and your general mood and functionality will suffer greatly.

For example, if you have a full English breakfast at 8 am, then do not eat again until 2 pm, you are likely going to feel quite sluggish and low for most of the morning.

How can I remedy the situation?

Strive to eat moderately-sized, relatively low GI meals and establish a routine where you eat around the same time each day. Also, eat healthy snacks in between your larger meals.

Healthy snacking is very important to help tide your energy levels over until the next meal. Here is an example of a healthy diet that will keep your energy levels up all day long:

7 am: Breakfast

Whole cereal, banana, glass of milk

10 am: Morning snack

Cashew nuts, cereal bar

1 pm: Lunch

Tuna pasta salad, with tomatoes and lettuce

Piece of grapefruit

3 pm: Afternoon snack

Low fat yogurt

6 pm: Dinner

Whole grain rice, grilled chicken, asparagus and mushrooms

Eating the wrong foods at the wrong time can cause fatigue. Apply these diet tips and you’ll be surprised at how much energy you have throughout the day.