low energy? It could be due to your diet.

"You are what you eat" is a saying that you can take literally. If you eat healthily and lightly, you will also feel healthy and fit. So if you've been feeling tired or low on energy lately, it could be due to your diet. Your body gets more nutrients and energy from healthy foods than from unhealthy ones. Those who have little variety in their meals, eat a lot of ready-made or processed foods, or regularly opt for sugary snacks tend to feel more fatigued.

Of course, fatigue can have other causes as well, such as poor sleep, stress, or a busy lifestyle. However, the first—and easiest—step toward more energy is to adjust your eating habits. With the tips below, you can easily make the switch!

the cause of your energy dip

Carbohydrates are important to incorporate into your diet. Your body converts them into glucose, the primary source of energy for your cells. However, there is a distinction between simple or 'fast' carbohydrates and complex or 'slow' carbohydrates. The biggest culprits for your energy levels? Simple carbohydrates!

simple carbohydrates

In short, simple or fast carbohydrates are sugars. Sugars naturally occur in fruits (fructose) and milk (lactose) but are often added to food (e.g., sucrose or saccharose). Simple carbohydrates or sugars are quickly broken down and converted into energy by your body. This leads to a rapid spike in your blood sugar levels, followed by a significant drop. This drop in blood sugar is known as the 'sugar crash.' As a result, you feel tired and crave sugar again, causing the cycle to repeat.

complex carbohydrates

In addition to simple carbohydrates, there are also complex or 'slow' carbohydrates. Complex carbohydrates are chains of simple carbohydrates, which means they are broken down and absorbed more slowly by your body. This results in a slower rise and fall in your blood sugar levels. Therefore, these carbohydrates cause less drastic fluctuations in your blood sugar levels and a less pronounced sugar crash. You can find complex carbohydrates in grain products (pasta, bread, rice, potatoes, etc.) as well as in vegetables and fruits. When consuming them, you also intake other beneficial nutrients such as fiber, vitamins, and minerals.

avoid sugars

To maintain your energy levels, avoid foods with simple carbohydrates that do not contain useful nutrients. Think of soft drinks, fruit juices, candy, or cookies. But many other processed foods from the supermarket also contain added sugars, such as canned soup, processed sausages, and ready-made meals. On the other hand, complex carbohydrates, such as vegetables, fruits, and whole grain products, can be included. However, the advice is to stick to 1 to 2 pieces of fruit and one serving of whole grain products per day (preferably at lunchtime).

boost your energy levels

• Eat 3 meals a day and try not to snack in between.
• Eat as much fresh, unprocessed food as possible.
• Avoid simple carbohydrates/sugars as much as possible.
• Consume enough protein daily; the recommendation is 1 gram of protein per kilogram of body weight.
• Aim for about 500 grams of vegetables per day and 2 pieces of fruit to get sufficient fiber, vitamins, and minerals.
• Note: Avoid fruit juices or smoothies. In liquid form, the sugars from fruit are absorbed more quickly by your body, which causes a spike in your blood sugar levels.
• Drink 1.5 to 2 liters of water per day.
• Ensure at least half an hour of exercise or sport in addition to your usual physical activity.
• Eat until you're almost full, but not completely. This way, not all your energy goes into digesting your meal, and you stay energized.

the Smart Nutrition Project

The Smart Nutrition Project is a smart and short nutrition program that focuses on a healthy lifestyle, with pure food, sufficient exercise, and good sleep, to maintain your energy levels. Want to know more? Read our blog post about the Smart Nutrition Project.