It’s 3 p.m. and you’re searching through your desk, heading to the vending machine for a sweet treat or to the break room for a cup of coffee. Your cravings returns over and over again throughout the day. If you want to get out of this rut, then it’s time to learn how to keep your energy levels elevated and stabilized with a proper eating schedule.
With the right portions, mix of nutrients, and proper timing of meals and snacks, you will have a fairly steady energy level all day without the physical and mental roller coaster.
Breakfast – After 8 to 12 hours without eating you have to jump start your body into burning calories again – and eating is the best way.
Mid-morning Snack – Most days are busy, whether at work or home and this time of day is perfect for a mini-meal of complex carbs that will maintain calorie burn longer.
Lunch – to get that dopamine boost, which enhances circulation and metabolism, and norepinephrine, include protein from lean meats, beans, or fish.
Mid-afternoon Snack – is the time to start reducing calories while preparing for the night. Eat simple snacks like nuts, a few slices of cheese or a few veggies.
Evening Meal – Stick with vegetable-based carbohydrates and protein, which are easy on your blood sugar and require less insulin from your body to manage.
Before Bed – eat a few whole grain crackers, low fat yogurt or a smoothie- any of these will help you sleep, burn fat and calories better, and have better mental clarity in the morning.