What nutritious diet can be followed if one feels fatigued and has low energy?

Hi,

Welcome to icliniq.com.

I appreciate the confidence that you place in me for your healthcare consultation.

Your concern is valid. Low energy and fatigue can be due to many reasons or underlying diseases. There are many ways to do self-assessment, or you can simply visit your physician. It can be due to obesity, low hemoglobin (Hb), prediabetes, dehydration, or simply due to low vitamin levels and less exposure to the sun due to current weather. I suggest you do the following:

1. Start with small goals like walking 3000 steps a day or drinking four glasses of water and it can be customized as per your lifestyle and needs.

2. Check your blood reports. Do vitamin screening and check your hemoglobin (Hb) levels since low Hb levels can lead to low energy levels and low metabolism, which can lead to weight gain. Also, check the levels of vitamins B12 and vitamin D because, during pregnancy, these levels can go down. You can even continue taking the supplements suggested by your doctor during pregnancy after consulting with them.

3. Check for your obesity stage by calculating your BMI (body mass index). Random calculations should not be done.

4. Identify lifestyle changes or stress factors in your life because you have not given enough details about this for me to guide you.

5. Also, mention your height and weight so that I can help you further.

1. Take a balanced carbohydrate intake throughout the day.

2. Do not skip meals. Try not to let more than four to five hours go between meals or snacks so as to maintain stable blood sugars and diminish extreme hunger.

3. Increase the intake of high-fiber carbohydrate foods gradually.

4. Physical activity is very important. Go for at least 20 minutes of walking on a daily basis.

Regarding foods, I suggest the following:

1. 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, fresh vegetables and fruits like broccoli, cauliflower, carrots, apple, and pears.

2. Emphasize taking lean protein foods which can provide 15 to 20 percent of total calories. Try to include protein with most meals and snacks. Include more of dal, legumes, chicken, fish, and low-fat dairy products.

3. Consume about 25 to 30 percent of calories as fat – emphasizing low saturated fatty foods and increased monounsaturated and omega-3 fatty acid food choices. Monounsaturated fat-containing food choices include avocado, olive oil, olives, and nuts such as almonds.

4. Omega-3 fatty acids (specifically EPA- eicosapentaenoic acid and DHA- docosahexaenoic acid) containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring. Include flax seeds, chia seeds, and walnuts in your diet.

1. Refined carbohydrates can cause inflammation, and exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as white bread, muffins, semolina, and pasta.

2. Limit foods containing trans fatty acids, especially deep-fried foods like chips, mathri, and canned products.

3. Avoid red meats as they are high in saturated fats.

I hope this helps.

Do revert in case of any further queries.

Thank you.