Waking up every day feeling tired is reason enough to improve your diet for more energy. Although many ignore it, nutrition is the most important pillar to maintain optimal physical and mental performance. When we make a good combination of foods we provide the body with the “fuel” it requires to start its functions. In addition, we give a boost to metabolic activity and strengthen the defenses to avoid diseases. The problem is that not everyone is aware of the quality of the food they eat , or they have false ideas about diet. As a consequence, productivity is reduced and the tendency to have mood problems increases. What can we do to prevent it? Although the feeding models can vary according to the needs of each organism, there are some basic tips to improve the diet in general . Below we will tell you in detail so that you can start applying it from now on.
Tips to improve the diet to have more energy
Currently there are many energy products that can help combat that feeling of tiredness that interrupts the days. However, their excessive consumption is not recommended, since they contain stimulants and chemical additives that are not entirely good. What some people overlook is that improving the diet is the most effective and safest way to obtain energy. Although its effects are not as instant as an energizer, the nutrients it provides are the best “boost” to keep each function active. What should a diet include to have more energy? What are the most recommended foods? Understanding its importance to guarantee good productivity, we have compiled the most important aspects to improve it.
Eat a healthy breakfast
The daily consumption of a balanced breakfast is the first step to increase the feeling of vitality and energy throughout the day . This main meal contains the nutrients that the body requires to start working, which prevents morning fatigue. A good breakfast should contain 25% of the total daily calories . In addition, it must provide nutrients of high energy value such as fats, carbohydrates and proteins. Some recommended foods for this time of day are:
- Low fat dairy
- lean meats
- whole grains
- fresh vegetables and fruits
Snacks or snacks are necessary in the diet to have more energy. Through these , the body is given a “plus” of energetic nutrients that, after being assimilated, stimulate physical and mental activity. However, it is not useful to consume any type of snack. If these are replaced with packaged chips or pastry products, an effect contrary to the desired one can be produced. Like other industrial foods, these are packed with empty calories and lacking in essential nutrients. Therefore, if the idea is to feel more energy, it is best to make other choices. Nuts, avocado, and all varieties of seeds are good choices. It is also valid to consume fruits, vegetable sticks or natural yogurt.
eating complex carbohydrates
One of the mistakes that people make the most when they want to improve their diet is to limit the consumption of carbohydrates to the extreme. It is true that it is advisable to reduce your intake to lose weight; what is not correct is to delete or replace them. Carbohydrates are the main source of fuel for the body . Its assimilation improves mood and also optimizes physical performance. The downside is that many choose simple carbohydrate sources, which do not have significant nutritional value. Because of this, some develop blood sugar problems or prolonged bouts of fatigue. To avoid this , it is recommended to consume more sources of complex carbohydrates . These, by the way, are an important source of dietary fiber. Some recommended are:
- Integral rice
- Whole wheat bread and flour
- Legumes and nuts
- Seeds (flax, chia, pumpkin, etc.)
- Vegetables and fruits
Consume dark chocolate
Until a few years ago it was thought that consuming chocolate was synonymous with ruining the diet. However, this belief is a thing of the past and today it is distinguished as a healthy food. Its main benefits are attributed to its contribution of flavonoids, fiber and minerals, which protect the body. But be careful, it is not worth eating any chocolate . For it to be good, it must be made up of more than 70% cocoa and must not contain additives such as milk. Thus, in its purest state, it preserves its antioxidant powers and its energetic value. This food should only be eaten in moderate portions (20 or 30 g) We recommend you read: 5 energizing smoothies with avocado
Choose foods with healthy fats
Fats also represent a part of the body’s “fuel” . Therefore, it is not correct to suppress them entirely from the diet. If you want to add them to your diet to have more energy, you should opt for those of the unsaturated type , also known as “good fats”. The foods that contain them are:
- Oily fish and shellfish
- Avocado and derived oil
- extra virgin olive oil
- Nuts and seeds
So that the effects of the diet to have more energy are complete, it is good to take into account some final advice that supports the above . With all this there is a positive impact on brain chemistry and metabolism, which promotes general well-being.
- Avoid as much as possible the consumption of processed foods that are rich in sodium and sugars.
- Increase the consumption of water and healthy infusions.
- Prepare energy smoothies and vegetable milks.
- Limit sources of cholesterol and saturated fat.
- Do regular physical exercise.
- In addition, you can drink warm water with lemon on an empty stomach.
Are you feeling sleepy and out of “battery”? Put all these tips into practice! Remember that doing some regular exercise is also necessary to raise energy levels. Surely you will feel much more energy, vitality and, in addition, in a better mood.