How I Changed My Diet To Increase My Energy Levels

I struggled with the midday slump until I made some simple changes to my eating habits for breakfast and lunch

How many times have you eaten your lunch midday, in between meetings, only to feel super tired and sluggish right after? I like to call this the midday slump and boy is it an awful feeling. Three cups of coffee later you still feel as if you could take a nap on the desk right in front of you.

It turns out that what you eat for lunch can have a large impact on your energy levels throughout the day. You would think office cafeterias or catering would design meal plans to energize their employees throughout their workday. Think again. It is up to you to figure out what works for you and what makes you feel most productive.

My story with the midday slump starts when I was interning in college at a large company as a data architect. I drove an hour to work each morning, a large cup of coffee and fruit bar in hand. I would throw down my coffee and this bar and two hours later I would feel more tired than when I woke up in the morning. I would fall asleep in meetings and as people were talking to me, wondering what was wrong with me. At one point my energy levels were so low that I thought I had narcolepsy.

I would then be hit with a double whammy at lunch after eating a chickpea sandwich, chili with rice, or some type of vegetable pasta. At the time I was following a plant-based diet so my meals consisted of a lot of carbs. Well, what would you guess? An hour later my eyes were fluttering shut and I could barely keep myself awake.

Over time I came to realize that something was wrong. I thought I was eating very healthy, whole foods yet I felt awful all the time. I started looking more into nutrition and how what we eat can dramatically affect our energy levels.

Eat Protein as Your First Meal of the Day

First, I learned that eating any type of fruit bar first thing in the morning was a poor choice. Fruit in general tends to spike your blood sugar, especially if you are eating it on an empty stomach. After your blood sugar rises, it crashes, causing you to feel tired. When eaten after protein, these spikes are minimized.

Start your day off with a healthy source of protein. One study found that high protein foods for breakfast were associated with higher energy levels throughout the day. They suggest eating eggs, soybeans, walnuts, salmon, or chicken as your first meal of the day.

Another study found that a breakfast high in protein improved satiety and reduced food motivation throughout the day. Not only is a protein-rich breakfast great for energy levels, but it can also help with weight loss. Eggs in particular have been shown to enhance weight loss (“Egg Breakfast Enhances Weight Loss”).

Now that I work remotely I make myself eggs for breakfast almost every morning. If not eggs, I usually make a protein shake with coconut water, greens, and my favorite protein powder. I feel energized all the way up until lunchtime, no more dozing off during meetings!

Avoid Coffee First Thing in the Morning

I am still guilty of doing this most of the time… but I mention it because all the research says it is working against me. When we wake up, our cortisol is already at its highest levels for the day. Caffeine is known to spike cortisol levels even more.

Excess cortisol can lead to weight gain, compromised sleep, and even a compromised immune response. Other research has shown that coffee when you first wake up can actually shift the cycle of your body’s natural hormone production.

However, just because you shouldn’t have a cup of joe as soon as you roll out of bed, doesn’t mean you shouldn’t be drinking it at all. Coffee has lots of great health benefits! It has actually been shown to decrease your risk of diseases such as Alzheimer’s disease, diabetes, and heart disease. You just need to know when to drink it (“9 Reasons Why (the Right Amount of) Coffee is Good for You”).

Minimize Refined Carbs in Your Lunch

So many of us are eating lunches full of refined carbs — the villain of sustained energy levels. Refined carbs are any type of processed grain that has been stripped of its fiber, bran, and nutrients, such as rice, pasta, and bread. Because it is stripped of all the good stuff, it goes right to our bloodstream, spiking blood sugar. What goes up must come down… eventually leading to an energy crash (“High Glycemic Index Foods, Overeating, and Obesity”).

Now, not all types of rice, pasta, and bread are bad, but most are. There are only a select few brands that sell unrefined grain products and even then they usually don’t have the best of ingredients.

Instead of relying on these processed grains to fill our bellies, we need to turn to healthy sources of fats and protein to keep us full. You can still include carbs if you wish, but they should be unrefined and only a small portion of your meal.

Here are a few of my favorite low-carb lunches:

• Smoked salmon with baked asparagus
• Taco salad with ground beef, avocado, and peppers
• Lamb sausages with sweet potatoes and broccolini
• Tuna with avocado mayo and pickled onions on rice cakes

Switching my lunches to simple meals packed with protein and vegetables, as well as healthy fats from the avocado or olive oil I was cooking them in, significantly improved my energy levels throughout the afternoon. No more sugar crash! Of course, while this worked for me, be sure to listen to your body and do what feels best for you.

If you are feeling low on energy throughout the day, try out some of these tips I mentioned. They made a world of difference in my life, how I feel, and how I work. However, take everything with a grain of salt. Our bodies are all different and function in their own unique ways. Listen to your body and adjust your habits to how you feel.

For more on nutrition and fitness, check out my latest newsletter on ancestral wellness. My partner and I send out a new email each week discussing anything related to living how we are intended- whether that’s through food, lifestyle, or attitude. Hence the name, “back to our roots”.