There are times in your life and particularly as you age, you may find yourself not having as much energy as you have had previously.  Life is busy and there are times that we maybe don’t move enough, eat too many processed foods or drink too much alcohol which although at the time seems like a good idea and may pick up your energy, unfortunately, it is usually short-lived.     

Incorporating an exercise routine into your lifestyle is one way to help improve energy as many of us are not moving anywhere near enough, however, diet is critical to increasing energy levels.  It is important to realise this association as it will serve you for many years to come.

How does diet improve energy levels?

There are some simple dietary recommendations for improving energy and lessening fatigue as proper nutrition is the centre of burgeoning or waning energy levels.  For example, a diet including high amounts of processed food, sugar, caffeine and alcohol is low in nutrients which can deplete your energy. tending to make you feel lethargic and will after time undoubtedly lead to weight gain.  If you are looking to improve your energy embracing a healthy diet is essential. 

You may be wondering which diet will help improve your energy levels and help you to lose weight.

If that’s the case a diet for more energy and weight loss must consist of a variety of good-quality proteins, vegetables, fruits, and complex carbohydrates.  We can drill down a little further to give you some specific foods of choice.

Cruciferous vegetables such as broccoli, cauliflower, and bok choy are easy-to-digest anti-inflammatory foods, that are low in calories and a great source of fibre.  Additionally, these foods will keep you feeling fuller for longer.  Dark leafy green vegetables like spinach and kale are also abundant in antioxidants fighting free radical damage that may cause damage to healthy cells.

Sweet potatoes are a great source of fibre, a complex carbohydrate that provides a steady supply of energy along with good levels of the vitamins manganese and Vitamin A.

Healthy fats from oily fish like salmon, mackerel and sardines provide omega 3 fatty acids which are not only anti-inflammatory but will improve cell membrane health and assist in energy production.  Other healthy fats that should be included in your diet include coconut oil, olive oil and avocado.

Eggs not only provide a good source of protein but additionally give sustained energy, they also contain amino acids that aid in energy production.

Bananas are packed full of energy-promoting vitamins such as potassium, and vitamin B6 providing a great source of easily digestible carbs.

Good quality proteins have been shown to reduce appetite and cravings, therefore, potentially helping you lose belly fat. Following an eating program that removes or significantly reduces processed food and incorporates more protein has been shown in several studies to result in less abdominal fat overall, an increased metabolic function and increased satiety which in turn prevents you from over-eating. 

Including protein has a stabilising effect on blood sugar which has the potential to balance your blood sugar levels throughout the entire day. 

Although sugary snacks may seem appealing when you feel tired and are one of the reasons why energy drinks are generally overloaded with sugar and caffeine. These ingredients will initially boost your energy temporarily, however, the effects also quickly wear off. 

Sugar-rich or highly processed foods also cause a spike in blood sugar levels, resulting in a rapid rise in blood sugar levels. Once again you feel the effects of a quick energy spike when eating the food and the resultant slump shortly after. Furthermore, your body responds to the influx of sugar by releasing a large amount of insulin to cut back on blood sugar levels. The rise and fall are believed to be responsible for the rollercoaster ride when it comes to energy.

Eating foods with a low glycaemic index, such as those listed above means that sugars are slowly absorbed which may assist with lapses in energy that typically occur after eating sugars or highly refined foods. 

Other considerations include:

Drinking coffee in moderation, caffeine helps increase alertness, and if caffeine is consumed prior to 2 pm may help sharpen your mind without causing insomnia which may occur in some people particularly if drinking large amounts throughout the day.

Drink water, we say it often and there is plenty of evidence as to why water has been shown to enhance performance if you are dehydrated one of the first symptoms experienced will be fatigue.

If you are looking for a diet for more energy and weight loss you may find these considerations to be beneficial to your planning Beginning a Diet – Starting a Healthy Diet | The HCG Diet Australia

Always remember to start with the end in mind The Benefits hCG drops can have on your lifestyle. – The hCG Diet Australia

Liza Brunell

Adv Dip Health Science Naturopathy, Nutrition