Did you know that making good food choices directly affects how you feel energetic? Diet plays an essential role in the body’s performance of its functions and in eliminating fatigue, but what should we eat to maintain energy?
One of our most instinctive reactions to fatigue, especially in the early afternoon, is to “eat dessert” to feel a surge of energy. However, these peaks do not bring significant benefits because they suddenly increase glucose levels in the body, and once they rise, they fall all at once, often causing the body to feel more tired.
He’d heard doctors before Capitals We point out that including fiber, complex carbohydrates and proteins in the right balance in the diet can slow the absorption of sugar into the bloodstream and reduce energy fluctuations. In this way, the body responds by continuously releasing fuel and avoiding sudden falls.
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“I suffer from constant fatigue,” says the young man, who suffers from three autoimmune diseases
What do we eat to ward off fatigue?
When consuming proteins, which are mainly obtained from eating foods of animal origin, nutritionist Ana Cristina Gutierrez, of Herbalife, recommends an intake of approximately 1.2 grams of protein per kg of body weight per day. In other words, a 70 kg person should include 84 grams of protein in his plate daily.
“These amino acids are involved in energy metabolism and important metabolic pathways,” says the specialist. “Therefore, a lack of protein in the diet can lead to decreased energy efficiency, causing a feeling of weakness or fatigue that does not improve with rest.”
The World Health Organization’s dietary recommendations still advise maintaining an intake of about 30 grams of fiber per day, which is obtained from fruits and vegetables in particular. In addition, you should maintain your intake of complex carbohydrates equal to about 50% of calories consumed throughout the day. It is obtained from whole grains, legumes and fruits.
An example of a balanced dish
Although it is possible to establish general recommendations, a healthy and balanced diet must take into account the characteristics of each organism, a fact that leads experts to recommend that each person seek a specialist to develop his or her own eating plan.
“The ideal solution is to prepare balanced meals, combining carbohydrates and proteins, and including sources of vitamins and minerals,” explains nutritionist Giselle Pavin from Nestlé.
An example of a balanced menu to ward off fatigue is eating a breakfast consisting of oatmeal, fruits, and natural yoghurt. Eat a plate of salad, brown rice, and grilled chicken for lunch; And dinner with vegetable soup with soy protein.
10 photosFlexible diet – It is suggested to reduce meat consumption by up to 70%, and replace animal protein with vegetables, fruits, seeds, nuts and grains. With this system, the body will be better nourished and function better. It is recommended to start by replacing red meat with chicken or fish and look for a nutritionist to monitor the need for vitamin B12 supplements, which are found in foods of animal origin.” title=”Flexible diet – It is suggested to reduce meat consumption by up to 70%, and replace animal protein with vegetables, fruits, seeds, nuts and grains. With this system, the body will be better nourished and function better. It is recommended to start by replacing red meat with chicken or fish and to look for a nutritionist to monitor the need for vitamin B12 supplements, which are found in foods of animal origin.” src=”https://i.metroimg.com/MgfKwfgF-cDRvkktvLVIiimPdXXd39Mj3sfGA0JX-xM/w:180/q:85/f:webp/plain/2020/01/10145440/dose-juice-ocnsb17U6FE-unsplash.jpg”>
TLC Diet – Created by the US National Institute of Health, it aims to lower cholesterol to improve patients’ diets. Vegetables, fruits, whole-grain breads, cereals, whole-grain pastas, and lean meats are allowed. There are differences depending on each goal, such as improving cholesterol levels and losing weight” title=” TLC Diet – Created by the US National Institute of Health, it aims to lower cholesterol to improve patients’ diets. Vegetables, fruits, whole-grain breads, cereals, whole-grain pastas, and lean meats are allowed. There are differences according to each goal, such as improving cholesterol levels and losing weight.” src=”https://i.metroimg.com/MxcMVvdq3kcNbBPWhc4iGDgfibwZrly16BvMqfo87tA/w:180/q:85/f:webp/plain/2018/07/18162030/caf%C3%A9.jpg”>
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DASH diet – The abbreviation in Portuguese means ways to combat high blood pressure and does not focus only on reducing the amount of sodium consumed, but rather on foods rich in protein, fiber, potassium, magnesium and calcium. The diet is 20 years old, and numerous scientific publications have recognized its effectiveness in lowering blood pressure and controlling weight.
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Mediterranean diet – It is based on fresh foods that are selected seasonally and natural, which is interesting because it allows moderate consumption of wine, milk and cheese. The menu is traditional in Italy, Greece and Spain, uses a lot of fish and olive oil and, since 2010, has been considered an intangible heritage of humanity. In addition to helping you lose weight, it reduces your risk of cardiovascular disease
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Flexible diet – It suggests reducing meat consumption by up to 70%, and replacing animal protein with vegetables, fruits, seeds, nuts, and grains. With this system, the body will be better nourished and function better. It is recommended to start by replacing red meat with chicken or fish and look for a nutritionist to monitor the need for vitamin B12 supplements, which are found in foods of animal origin.
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Mind Diet – Inspired by the Mediterranean diet and the DASH diet, MIND is specifically designed to improve brain health by cutting out any foods that can affect the organ and focusing on nuts, leafy greens, and some fruits. A study by the US National Institute on Aging found that patients who followed the diet reduced their risk of developing Alzheimer’s disease by 35% to 53%, according to the regimen’s recommendations.
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TLC Diet – This regimen, created by the US National Institute of Health, aims to lower cholesterol to improve patients’ nutrition. Vegetables, fruits, whole-grain breads, cereals, whole-grain pastas, and lean meats are allowed. There are differences depending on each goal, such as improving cholesterol levels and losing weight
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Scandinavian diet – As the name suggests, the diet is based on Nordic cuisine and places a heavy emphasis on the consumption of fish (salmon, herring, mackerel), legumes, whole grains, dairy products, nuts and vegetables, as well as canola oil rather than olive oil. According to the World Health Organization, the diet reduces the risk of cancer, diabetes and cardiovascular disease.
David P. Townsend/Unsplash7 out of 10
Volumetric diet The idea, created by nutritionist Barbara Rolls, is to reduce the amount of calories in meals, while maintaining the volume of food consumed. Whole foods, fruits and vegetables are used to provide satiety and foods are divided by energy density
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Weight Watchers The program has been around for more than 50 years and sets a number of points for each type of food and a maximum daily goal for each person who can create their own menu within the guidelines. In addition, physical activities are encouraged and meetings are held between participants to exchange experiences
Hi Mishchenko/Unsplash9 out of 10
Mayo Clinic diet – Published in 2017 by doctors from Mayo Clinic, one of the most famous hospitals in the United States, the program is divided into two parts: Losing and Living. In the first stage, 15 habits are reviewed to ensure that the patient does not give up and release fruits and vegetables. Next, you’ll learn how many calories to eat and where to find them. No food group is eliminated and everything works in balance
Roy Sylvester/Unsplash10 out of 10
Asian diet – The continent is huge, but there are common traits in the cuisine of the entire region. A Boston NGO has defined a food pyramid based on Eastern customs: vegetables, fruits, nuts, seeds, legumes and whole grains, as well as soybeans, fish and seafood are widely consumed, while dairy products, eggs and other oils may be consumed less frequently. The diet also calls for at least six cups of water or tea per day, and sake, wine and beer can be enjoyed in moderation.
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Medical examination for fatigue
Endocrinologist Deborah Berenger, from Rio de Janeiro, confirms that long-term signs of fatigue and exhaustion that do not improve with dietary changes and a healthy sleep regimen require a medical evaluation.
“There may be several reasons. We need to investigate anemia, diabetes, hypothyroidism – which is a decrease in the production of thyroid hormone – depression and other psychological disorders such as fatigue and even cardiac changes that affect the work of the heart to send blood to the body,” the doctor recommends.
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