Fatigue-Fighting Foods
Lack of sleep can amplify your appetite and make you crave for all the wrong things. This can leave you in a vicious circle of sugar highs and lows and unsightly weight gain. Here is a list of fatigue-fighting foods that will wake you up and slim you down.
Everything we eat turns into glucose but each food’s conversion rate is different. While carbohydrates provide some quick energy, proteins and fiber deliver a slow and steady stream of energy. So a serving of rice and beans can give you the endurance of a marathon runner. Just a handful of protein and fiber powerhouses like almonds will give you the energy to keep yourself working through the afternoon.
Low-fat dairy products like yogurt and cottage cheese will rev up your metabolism and help build muscle. Their carbohydrates carry fast-acting fuel to your system, while protein extends your energy. Dairy products also are a good source of minerals like calcium and phosphorus that help muscles store energy.
Simple carbs like sugar hit the bloodstream in a lightning-fast 15 minutes, but without fiber to slow them down, we crash and burn soon after. A better choice is complex carbs like oatmeal, or whole-grain bread, crackers and cereal that contain at least 3 grams of fiber per serving. You can make your energy last even longer by adding milk to your oatmeal and cereal or peanut butter to your toast and crackers.
Dehydration is one of the most common fatigue-causing vices because most of us don’t realize when we need to replenish our fluids. If you wait until you’re thirsty to drink up, you’re partially parched already. So drink water and complement the habit with green tea which can boost your metabolism and even help burn fat.
Try some citrus and other vitamin C-packed fruits, like pineapple, to boost the production of a brain-stimulating chemical norepinephrine. The sugar content in fruits makes them a natural energy source.
Almost all of the vitamins and minerals you need to promote mental alertness and a sense of well-being are present in salmon. In addition, it also contains omega-3 fats that stimulate the release of leptin, a hormone that regulates your metabolism and controls your appetite. Thus, it makes you much less likely to snack after a sleepless night.
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