On the surface this lifestyle may seem healthy, but it may include certain behaviors that are actually filling you up with energy.
Yasi Ansari, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, said, “Eating healthy can sometimes turn into something that isn’t so healthy and can drain your energy if you’re too restricted. “
Here are some of the ways a so-called “healthy” diet can make you sluggish—and what you can do to get your energy back on track.
“If you’re feeling low in energy, check in on the energy you’re taking in,” said Melissa Mazumdar, a Atlanta-based Registered Dietitian and Certified Obesity and Weight Management Specialist. “Start with adding an additional 1 to 2 ounces of lean protein, half a cup of whole grains, or 1 tablespoon of healthy fat and re-analyze.”
eat too little
Going for a long time without eating or drinking can also make you feel tired. “Some people perceive sleepiness or lethargy as a sign of overeating rather than traditional hunger cues,” said Mazumdar, metabolic and bariatric coordinator at Emory University Hospital Midtown. “If two or three hours after a meal you’re low on energy, plug in a balanced breakfast of fiber and protein, like a handful of nuts or a small bag of edamame in fresh fruit.”
Ansari said, “Recognizing when your body begins to feel hungry can help you understand how to be most consistent with your nutrition and how to ensure that your energy remains stable throughout the day and You are helping your body meet its needs.”
cutting lots of carbs
Going low carb can also make you feel inferior. Not only can eating too few carbs leave you feeling tired and irritable from low blood sugar; It can also cause dehydration, which can lead to fatigue. “For every gram of carbohydrate stored in the body, about 2 to 3 grams of water is retained,” DeRobertis explained. But when someone reduces their carbohydrate intake too dramatically, the water runs out, and it is possible to become dehydrated.
“When someone feels a drop in energy in the afternoon, I always think of a plant that has withered, and needs water,” DeRobertis said. “When we water the plant, it grows back. And I think the same thing happens to our cells when we’re not hydrated enough during the day.”
Cutting carbs, especially cookies and sweet treats, is perfectly fine, but make sure you’re not skimping on fiber-rich carbs, such as fruits, vegetables, and whole grains.
not eating a balanced vegetarian diet
Banning animal protein as part of a vegetarian diet is not necessarily unhealthy, but it is important to be aware of a balanced intake of all nutrients.
“If someone chooses to eat a vegetarian or vegan style, but they are not careful about getting enough vitamin B12 and iron (from supplements and plant sources), they may end up with anemia and a resulting feeling of fatigue. can be exhausted,” DeRobertis explained.
Iron-rich foods include beef, iron-rich cereals, spinach and beans. If you consume plant sources of iron, it is wise to add some vitamin C to increase absorption. “An example could be spinach salad with a small glass of orange juice or lentil soup with chopped tomatoes,” Ansari said.
Vegans should also be aware of potential vitamin B12 deficiency. “B12 deficiency can take years to develop, so it’s important to supplement in advance if you don’t eat animal foods like meat, fish, eggs and dairy,” Mazumdar said. Mazumdar said nutritional yeast can also add some vitamin B12, but it would need to be consumed daily to provide adequate amounts.
eating too many carbs
Having too many carbohydrates in one sitting can also contribute to lethargy.
Even healthy carbohydrates are turned into sugar in the body, and our pancreas, in response, produces insulin to keep our blood sugar stable.
“If someone has too many carbohydrates in one sitting—even if it’s healthy carbs, such as brown rice, beans, sweet potatoes, whole-grain pasta, or quinoa—for some, too many can raise blood sugar, and high blood sugar. Blood sugar makes us feel tired and lethargic,” DeRobertis said. (Although it occurs most often in individuals with diabetes, it can happen to anyone who eats too many carbs at once, she said.)
Pay attention to how you feel after different food combinations, and if you notice that you feel fatigued after a high-carb meal, consider cutting out your carbohydrates during the day, advises DeRobertis. Gave.
exercising too much
Exercising too much can also make you feel tired. “How much is too much depends on the individual, other demands in their life, stress levels, overall health and fitness levels, and the type of exercise,” Mazumdar said.
Fueling up less for a workout can also lead to fatigue. “During exercise, the body typically burns a combination of fat and carbohydrates. If you’re not eating enough carbohydrates, it’s more difficult to fuel a workout, and if this pattern goes on, the body’s stored carbohydrates. , called glycogen, is not restored,” Mazumdar said. According to Mazumdar, it can leave you feeling tired, frustrated and frustrated with your workouts.
“Inventory how you feel before and after exercise sessions, and consider adding carbohydrates or calories to your intake or reducing your exercise regimen to keep energy levels balanced,” Mazumdar said.
If exercise is eating at bedtime, it can also affect energy levels. According to Mazumdar, getting enough sleep not only gives you energy, but it also helps the body actively repair the muscles and tissues used during exercise.
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