It was like clockwork for my client - 3pm would slowly approach, and the yawns would start, followed by the snacking. They ended up feeling worse, filled with guilt for all the snacking, and struggled to focus on the task on hand.
Let me share three simple changes we worked on that made a big difference:
-Carbohydrates (CHO): My client’s lunches were heavy on white pasta, rice, bread. These were not helping - blood sugar spikes and crashes, causing that midday energy slump and intense cravings. We replaced the white carbs for high-fibre complex options like the brown rice, quinoa, and sweet potato. Why? These slow-releasing carbs help maintain steady energy, avoiding those sugar crashes.
-Vegetables: Next, we focused on adding more vegetables. My client’s intake of veggies was more like a garnish. Instead, we focused on making them one of the main attractions of the meal. Veggies are packed with fibre, vitamins, minerals and antioxidants, giving the body the nutrients it needs to stay energized.
-Protein: Finally, we looked at protein intake. Protein is crucial at any age, so we aimed to include a protein choice, whether animal or plant-based, at each meal. Why? Protein helps to slow down the release of sugar and avoid those energy crashes.
The result? More stable energy throughout the day, fewer sugar cravings and feeling more energized.
If you are struggling midday energy crashes and want to learn how to build a balanced meal that helps to keep you energized - click the link above to book a call.
