3 Diet Factors to Boost Your Energy


Multiple lifestyle and health factors contribute to your energy level. Some are obvious, such as staying up later than usual and feeling tired the next day. Other factors can be complicated. One example is burnout, which we described in detail in this article series

3 Diet Factors to Boost Your Energy

It is important to remember that your diet significantly impacts your energy level. Your diet is the first thing to check when you run out of energy. To boost your energy and achieve a high-energy lifestyle, you should focus on the following factors.

What You Eat

According to Nutritionist Resource in the United Kingdom, no single food provides all of the required energy. It’s because your body converts different foods into different types of energy. Too much or too little consumption of various foods affects one’s energy levels. The best way to increase your energy levels is to consume a balanced diet of nutritious foods.

For optimal energy, your body needs a balance of these types of foods: 

  • Carbohydrates
  • Fiber
  • Fats
  • Protein

Your body prefers carbohydrates as its primary energy source, but the types of carbohydrates you consume matter. Two types of carbohydrates exist: simple and complex. Complex carbohydrates help to maintain blood sugar and energy levels. 

The body converts carbohydrates into sugars when you consume them. Simple carbohydrates, such as candy bars, provide a quick burst of energy, but when your blood sugar levels drop, you will feel exhausted again. On the other hand, complex carbohydrates are more difficult for the body to convert into glucose, sustaining energy levels throughout the day.

Starchy vegetables and whole grains are sources of complex carbohydrates. Here are some of them: 

  • Carrots
  • Potatoes
  • Brown Rice
  • Wheat 
  • Oats

Foods high in fiber can help extend the energy provided by carbohydrates and sustain your energy levels. Additionally, they slow the conversion of carbohydrates into sugars. 

Examples include:

  • Apples
  • Bananas
  • Broccoli
  • Chickpeas
  • Almonds

Fats are the most energy-dense form of food. They provide the most energy for your body per calorie. As with carbohydrates, there are two types of fats: saturated and unsaturated. Unsaturated fats provide energy and enable the body to store energy for future use. Saturated fats are associated with numerous diseases, including heart disease and stroke.

Unsaturated fats can come from: 

  • Olive Oil
  • Avocados
  • Hazelnuts
  • Pumpkin seeds
  • Walnuts
  • Flax Seeds
  • Fish

Protein controls the energy release from carbohydrates and fats. By regulating the energy release, protein can boost your energy. Your body only uses protein for energy when it has exhausted all of its carbohydrates and fats. 

Protein also prevents energy levels from fluctuating, which can cause fatigue. In addition, it also increases satiety. Your brain and body associate hunger with low energy levels, so feeling full make you more energized.

These foods are protein-rich: 

  • Seafood 
  • Eggs 
  • Milk 
  • Yogurt 
  • Soy
  • Beans 

When You Eat

Breakfast is essential for increasing your energy levels. A breakfast consisting of complex carbohydrates, fats, and proteins sustains your energy throughout the morning. The following are examples of healthy, well-balanced breakfast foods: 

  • Cereal with Yogurt and Fruit
  • Whole Grain Bagels with Cheese
  • Eggs with Toast with Fruit
  • Oatmeal and Fruit and Milk

Consuming food regularly is another way to increase energy levels. Smaller meals every three to four hours prevent blood sugar drops and fatigue. According to the Academy of Nutrition and Dietetics, eating regularly can also help you avoid snacking on simple carbohydrates and overeating at meals, both of which can deplete energy. 

How You Eat

Maintaining your energy levels requires a healthy balance of your body’s energy throughout the day. According to the physicians at Harvard Health, smaller lunches help sustain your energy throughout the afternoon, while a large lunch may cause blood sugar and energy levels to fall later in the day. In addition, they advise avoiding crash diets, which can negatively affect your energy levels.


One of the essential factors in achieving a high-energy lifestyle is your diet. Food is what your body use for energy. Your body type and metabolism also affect your energy level. You must be aware of your body’s energy sources to boost your energy levels and maintain a high-energy lifestyle. Eating a balanced diet can help increase your energy levels. The timing and manner of your meals also affect your energy levels.

In the next few weeks (on Wednesdays), we will add more articles on how you can live a high-energy lifestyle. Be sure to check it out by following us on FB or Twitter. For now, you may check our other articles below. Thanks for reading.

You may also like...

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.