Dieting isn’t just about losing weight or gaining muscle mass. Some diets can be particularly effective in combating fatigue. As GQ reports, the way we eat can indeed have an impact on our energy levels. The key for optimal health is to focus on foods that are nutrient-dense, rich in vitamins and minerals that will fuel our bodies, ensuring proper function and avoiding energy crashes. According to experts at the renowned Harvard University, the key to beating fatigue is to make sure our meals are well-balanced with unrefined carbohydrates, vegetables, proteins, and healthy fats.
How to Implement an Anti-Fatigue Diet?
While there’s no specific ‘anti-fatigue’ diet, we can certainly draw inspiration from the principles of the Mediterranean diet to stock up on wholesome foods that will also help us feel less tired and more energetic. This diet primarily focuses on plant-based ingredients, so it’s low in animal proteins and fats. It promotes eating in-season fruits and vegetables, whole grains (like whole wheat pasta, brown rice, and whole grain bread), legumes (like lentils, chickpeas, and beans), fish (particularly fatty fish like sardines, mackerel, herring, salmon), healthy fats primarily sourced from vegetable oils like olive oil, and nuts (such as walnuts, hazelnuts, almonds, and pistachios). These nutritious ingredients are all energy-boosters.
Another key element is to reduce sugar intake as much as possible. Sugar may seem like it offers a quick energy boost, but that surge quickly drops, leading to an energy crash.
The same goes for caffeine. While caffeine can certainly perk you up when you’re feeling sluggish, timing is crucial. Consuming caffeine later in the day can disrupt sleep cycles and prevent restful recovery. Ideally, try to avoid caffeine after 2 p.m.
Alcohol, widely recognized for increasing the risk of drowsiness and fatigue, should also be avoided or at least consumed in moderation.
Finally, to maintain a steady energy level throughout the day, it’s advised to eat smaller, more frequent meals instead of going for hours without food. Dividing food into smaller portions can keep your energy levels up without necessarily increasing calorie intake.
