Do high-fiber carbohydrates and lean proteins contribute to increased energy levels?

Question

Hello doctor,

I have been experiencing extreme tiredness recently, and I am wondering if this is related to my diet. Are there any superfoods or specific nutrients I should incorporate to combat this fatigue and enhance my mental health? I am eager to improve my eating habits, but I am not sure where to begin. Any straightforward tips for including these energy-boosting goodies in my daily meals?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

Your concern is valid; low energy and fatigue can be due to many reasons or underlying diseases. There are various ways to perform self-assessment, or you can simply visit your physician. It may be due to obesity, low hemoglobin, pre-diabetes, dehydration, low vitamin levels, and insufficient exposure to sunlight due to the current weather. However, the following tips might help.

Do not make drastic life changes or adopt a restricted diet you cannot sustain for long. Start with small goals, like achieving 3000 steps daily or consuming four glasses of water, and customize them according to your lifestyle and needs. Secondly, check your blood reports, including vitamin screening with hemoglobin, as low levels can contribute to low energy and a sluggish metabolism, leading to weight gain. Also, check your vitamins such as B12 and D. Thirdly, assess your obesity stage by calculating your BMI (body mass index); avoid random calculations or assuming obesity. Fourthly, identify lifestyle changes or stress factors. Since you have not provided more details, I cannot guide you specifically, but if there are changes, work toward addressing them. Fifthly, I need details about your age, height, and weight to provide further assistance.

I have suggested a few changes to start with:

Ensure a balanced carbohydrate intake throughout the day.
Do not skip meals. Try not to go more than four to five hours between meals or snacks to maintain stable blood sugars and reduce extreme hunger.
Gradually increase the intake of high-fiber carbohydrate foods.
Physical activity is crucial. Aim for at least 20 minutes of walking daily.

Foods to include:

High-fiber carbohydrate foods include whole-grain bread, whole wheat pasta, brown rice, high-fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts, and fresh vegetables like broccoli, cauliflower, carrots, apples, and pears.
Emphasize lean protein foods, constituting 15 to 20 percent of total calories. Include proteins in most meals and snacks, such as dal, legumes, chicken, fish, and low-fat dairy products.
Consume about 25 to 30 percent of calories as fat, emphasizing low-saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.
Monounsaturated fat-containing food choices include avocado, olive oils, olives, and nuts such as almonds.
Omega-3 fatty acids (specifically EPA and DHA) containing food choices include cold-water fish like salmon, mackerel, halibut, tuna, sardines, and herring. Also, include flax seeds, chia seeds, and walnuts.

Foods to avoid:

Refined carbohydrates cause inflammation and exacerbate insulin resistance, and should be avoided. These include highly processed foods like white bread, muffins, semolina, and pasta.
Limit foods containing trans fatty acids, especially deep-fried foods like chips, mathri, and canned products.
Avoid red meats as they are high in saturated fats.

I hope this information will help you.

Thank you.