Boost Your Energy After Lunch With THIS Simple Addition

After a balanced breakfast, most people feel hungry around the afternoon and by then they have geared up to have a hearty meal for lunch. As good as it feels to have a hearty lunch, many people start feeling drowsy and tired after doing so. The need to sleep after lunch makes it harder for people to focus on work or any other necessities. Frontier in Human Neuroscience explains that when people sleep well and can control themselves, they do better in life. But many people don't sleep enough and can't control themselves well. This makes it hard for them to say no to things they shouldn't do, and hard for them to pay attention.

So how does one avoid this afternoon crash out? The reason why you may be experiencing this afternoon fatigue is because of this major nutrient being missed. A good lunch helps us stay focused and productive until dinner time.

What Is Your Lunch Missing?

The biggest thing your lunch may be missing is protein and fiber. According to Cleveland Clinic these nutrients take longer to digest, which means you'll feel full for a longer period. Protein, found in foods like chicken, beans, and eggs, helps build and repair tissues, while fiber, found in whole grains and vegetables, aids in digestion. They advise ensuring an adequate calorie intake for sustained fullness. If you don't eat enough calories, you'll feel hungry again quickly. A balanced lunch with protein and fiber will give you the energy you need and keep you satisfied until your next meal.

Drinking a lot of water also plays a big role here. Staying hydrated is essential for overall health and energy. Dehydration can lead to fatigue and headaches. Harvard Health Publishing explains that drinking water before your meals helps you eat less because it fills your stomach, sending signals to your brain that you're full. Some small studies suggest this works, but the long-term effects on weight loss aren't clear. Another idea is that your body burns calories warming up the water, but there are questions how much this really helps. Finally, sometimes we mistake thirst for hunger, so drinking water can prevent us from eating extra calories we don't need, potentially leading to weight loss.

It is also suggested to include double portions of vegetables in your lunch. Vegetables are packed with vitamins, minerals, and fiber, which are all vital for good health. Having a generous serving of vegetables will not only keep you full but also provide your body with the nutrients it needs. Adding elements like salad, or extra cooked vegetables to your meal is a great way to boost your intake.

What Should You Avoid Eating For Lunch?

You should avoid sugary snacks and temptations, instead focus on a substantial lunch low in sugar and high in protein. Sugary foods can cause a quick spike in energy according to WebMD, followed by a crash, leaving you feeling tired and sluggish. Protein, on the other hand, provides a more sustained release of energy. By choosing foods with protein, you can avoid these energy crashes and stay focused. Swapping sugary drinks for water and choosing whole foods over processed snacks is a good way to limit your sugar intake.

Healthy Snack Alternatives You Can Try

Instead of reaching for sugary snacks, nuts are recommended as a healthier alternative. The British Health Foundation explains that nuts provide a good source of healthy fats, protein, and fiber, which can help keep you feeling full and satisfied. They also offer a quick energy boost without the crash associated with sugary snacks. Health resources report that regular nut consumption is associated with a lower risk of heart attacks and heart disease. According to Mayo Clinic frequent nut consumption has been associated with reduced cardiovascular risk factors. However, it is important to eat nuts in moderation, as they are high in calories.