PROTEIN FIRST, PICK HEALTHY FATS: A FEW DIET CHANGES FOR AN ENERGY BOOST

Every time you sneak in a box of pizza and your mom catches you, doesn't she always say, 'You are what you eat'? Well, listen to her, because that's absolutely true.

What you put in your body has a profound impact on your health and vitality. Remember how doctors always advise you to eat a healthy diet whenever you fall ill?

Interestingly, just by regulating your diet, you can also naturally boost your energy levels.

Feeling sluggish and drained? Your diet might be the culprit, and it's time to change it.

India Today got in touch with a few experts to learn about the dietary changes that can provide a natural energy boost. With their insights, you can say goodbye to those days of feeling tired and lifeless.

Embrace complex carbs

Ditch refined carbohydrates like white bread and pastries. Instead, opt for complex carbs such as whole grains (brown rice, quinoa), legumes (beans, lentils), and starchy vegetables (sweet potatoes, corn).

"These provide sustained energy release, keeping you going for longer," explains Dr Sangeeta Tiwari, clinical nutritionist, Artemis Lite, Delhi.

Prioritise protein

According to Dr Tiwari, protein is the building block for your body's tissues and enzymes. It also helps regulate blood sugar, preventing energy crashes.

The doctor suggests including lean protein sources like chicken, fish, lentils, tofu, and nuts in your diet.

Limit added sugars

Sugar rush is real or not is debatable, but sugary drinks and processed foods cause blood sugar spikes followed by crashes, leaving you feeling tired.

As per Dr Tiwari, you should opt for natural sugars from fruits (in moderation), and limit sugary drinks and processed snacks.

Adding to this, Indrani Ghosh, chief dietician, Manipal Hospital, Kolkata, says that it is also vital to cut down on oily food that increases cholesterol levels.

Pick healthy fats

Not all fats are bad, and you should not demonise them all.

"Healthy fats like those found in avocados, olive oil, nuts, and fatty fish are crucial for energy production and hormone regulation," shares Dr Tiwari.

They also promote satiety, keeping you feeling fuller for longer.

Eat green leafy vegetables and fruits

"Inclusion of green leafy vegetables and seasonal fruits in the diet increases stamina and also prevents seasonal infections," explains Indrani Ghosh.

Green vegetables are a good source of essential vitamins and minerals to boost the energy requirements of the body.

Dr Shikha Singh, clinical nutritionist, Fortis Memorial Research Institute, Gurugram, also feels that you should eat lots of fruits and vegetables.

It's recommended that you eat at least five portions of a variety of fruits and vegetables every day. They can be fresh, frozen, canned, dried, or juiced.

Stay hydrated

"Dehydration is a major drain on energy," says Dr Tiwari. So, make sure to drink plenty of water throughout the day.

You can also carry a reusable water bottle and sip regularly, and if you are looking for refreshing alternatives, herbal teas and unsweetened fruit-infused water can be your options.

Indrani Ghosh recommends drinking at least three litres of water every day.

Don't skip meals

"I am getting late, I don't have time for breakfast."

"Evening samosas were too heavy, let me skip dinner."

This should not be your been there, done that moment. We must tell you that skipping meals disrupts your body's energy cycle.

"Eat regular meals and healthy snacks throughout the day to maintain stable blood sugar levels and prevent energy dips," says Dr Tiwari.

Power up with micronutrients

Vitamins and minerals play a crucial role in energy production. Experts suggest including fruits, vegetables, and whole grains in your diet for a good intake of these essential micronutrients.

Go nuts

Including nuts such as almonds, peanuts, walnuts, chia seeds, sesame seeds, and pumpkin seeds in the regular diet provides energy and also keeps the stomach fuller for a longer duration.

"Eat a handful of almonds or peanuts, which are high in magnesium and folate (folic acid). These nutrients are essential for energy and cell production. A lack of these nutrients in your system can leave you feeling weary," mentions Dr Singh.

While making changes to your diet, remember...

• Don't make drastic changes overnight and introduce dietary changes gradually to allow your body to adjust.
• It is important to listen to your body. Pay attention to how you feel about each change. If you experience discomfort, adjust the approach.
• Don't shy away from consulting an expert. For personalised guidance based on your health and needs, consider taking the help of a registered dietician or nutritionist.
• Monitoring your sleep is also important as it is essential to boost energy. 7-8 hours of sound sleep is recommended every day.
• Stress management is also vital for an energetic and healthy body.

What to avoid

• Take a break from caffeine. While caffeine can offer a temporary energy boost, excessive intake can disrupt sleep, leading to fatigue in the long run.
• Processed foods are often high in unhealthy fats, added sugars, and refined carbohydrates, all contributing to energy crashes.
• Alcohol and excessive sugary drinks should also be avoided as these dehydrate and disrupt blood sugar levels, leaving you feeling sluggish.

Experts believe that by making these dietary changes and avoiding energy-depleting foods, you can experience a natural boost in your energy levels. It is important to remember that consistency is the key.

2024-05-22T11:28:13Z dg43tfdfdgfd