Eat well to maintain energy
Blood sugar levels rise immediately after eating a meal and then dip a short time later, reducing your energy and triggering hunger. This dip in blood sugar levels after a meal is inevitable, but the duration and intensity of the dip will change depending on the meal and the amount of fat, protein, or fibre in the food consumed.
To maintain consistent energy levels:
Eat a breakfast high in protein and fibre within two hours of waking up to jump start your metabolism.
Spread out your protein intake and include healthy fats and fibre in meals.
Eat a snack or small meal that includes protein, veggies or fruit, and a complex carbohydrate every three-to-four hours while awake.
Avoid eating meals with high amounts of fat and/or protein (e.g., a double-cheeseburger with fries and mayonnaise). These meals can make you feel sluggish as a result of blood rushing to your digestive organs to deal with the large amount of food and fat. Meals with high levels of fat and protein can also dramatically slow the release of carbohydrates (needed for energy) to your blood.
Avoid eating within two hours of sleeping to enhance your sleep and avoid gastrointestinal problems.
Be a mindful eater
Mindful eating means eating with more thought and attention. With mindful eating, you’ll enjoy your food more and you’ll likely feel more satisfied after you’re done eating. Mindful eating can also help calm your mind.
To eat mindfully:
- Eat slowly
- Notice the flavours of the food you are eating
- Reflect on the fact that you are nourishing your body
- Step away from your computer
- Turn off the TV
- Take a break from working, writing, or studying