What to eat to prevent fatigue

Skip keto

The keto diet is wonderful for fast weight loss, but not receiving enough carbohydrates might sap your energy. A diet rich in fruits, vegetables, fish, lean meats, whole grains, nuts, seeds, and olive oil is optimal for health and energy.

No ordinary carburetor

Carbohydrates affect blood glucose levels and how energised you feel. High-GI foods provide a fast energy boost, whereas low-GI foods provide longer-lasting energy. Lower GI carbs, like beans, chickpeas, lentils, oats, and wholegrain bread, boost physical and mental energy.

Skip meals

NHS suggests eating three meals a day and a snack if needed to maintain energy levels. Weight worries? Follow the 400-600-600 rule: 400 calories for breakfast, 600 for lunch, and 600 for dinner, allowing room for two 200-calorie snacks.

Breakfast fuel

Oats are a low GI carb that release sugars slowly, unlike white bread and cereals. Morning energy improves. Soya is the best alternative to cows' milk since it offers a similar quantity of satiating protein - most milk alternatives don't.

Fruits and vegetables galore!

They boost energy by delivering vitamins, minerals, and phytochemicals that support health and by crowding out less nutritious foods that may cause lethargy and exhaustion."

Lunchtime tuna

Protein-rich tuna (or you could go for chicken, prawns or Quorn). Dietitian Helen Bond recommends eating protein at lunch to reduce afternoon fatigue. Protein-rich diets provide B vitamins, iron, and zinc, which assist us process food's energy."

Sweet potato swap

Standard potatoes have a high glycemic index (GI), so the body digests them quickly, spiking blood sugar and insulin. Sweet potatoes have a low GI and provide constant energy.

Pasta boost

Both white and wholegrain pastas have a low GI due to complex carbs that the body digests slowly. Cooking and cooling the pasta decreases the GI, so a pasta salad can keep you going for hours.

Caffeine snooze

A small-scale study reveals a caffeine nap can help you get over the afternoon slump and stay alert late into the evening. Before taking a 20-minute caffeine sleep, sip a strong coffee.

Steak order

Red meat boosts iron levels best. 27% of women have insufficient iron intakes, and 1 in 20 has iron deficiency anaemia and low bodily iron stores, which can cause fatigue, shortness of breath, and dizziness. 

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