Afternoon fatigue is a common complaint. One of the most common causes is post-lunch hypoglycemia, which is related to your inability to effectively burn fat
By switching your body over from primarily burning carbs to primarily burning fats for fuel or becoming “fat adapted,” you virtually eliminate such drops in energy levels
Besides replacing carbs with healthful fats, intermittent fasting is one of the most effective ways to encourage your body to change from burning carbs to burning fat, thereby boosting your mental and physical stamina
Working out in the middle of the day can give you an energy boost lasting three to four hours. If you prefer exercising in the evenings, it’s best to avoid working out two to three hours before bedtime to avoid sleep disruption
If you’re not sleeping well, it will be next to impossible to avoid lagging energy levels. According to recent research, maintaining a regular exercise program can help improve your sleep over time
Many people experience a slump in energy levels by the time the afternoon rolls around. A number of factors may contribute to this phenomenon. The most common cause is post-lunch hypoglycemia, which is related to your inability to burn fat.
Hence, addressing your diet is key if afternoon fatigue is something you contend with on a regular basis. Besides alterations in your diet, intermittent fasting is one of the most effective ways to switch your body from burning carbs to burning fat, thereby boosting your mental and physical stamina.
Other factors are related to when and how much you exercise. Poor sleep also plays a role, of course, and recent research highlights the interconnectedness between sleep and exercise.
DIET IS KEY FOR MAINTAINING YOUR ENERGY LEVELS
There are two fuels your body can use, sugar and fat. The sad reality is that our ancestors were adapted to using fat as their primary fuel and over 99 percent of us are now adapted to using sugar or glucose as our number one fuel source.
Because most are primarily burning carbs as fuel, afternoon fatigue is typically related to post-lunch hypoglycemia. By switching your body from using carbs as its primary fuel to burning fats instead, or becoming “fat adapted,” you virtually eliminate such drops in energy levels. Overall, being adapted to burning fat instead of carbs has a number of benefits, including:
Having plenty of accessible energy on hand, as you effectively burn stored fat for energy throughout the day. One way to tell if you’re fat adapted or not is to take note of how you feel when you skip a meal. If you can skip meals without getting ravenous and cranky (or craving carbs), you’re likely fat-adapted.
Improved insulin and leptin sensitivity and decreased risk of virtually every known chronic degenerative disease.
Effectively burn dietary fat for your energy, which leads to less dietary fat being stored in your adipose tissue—hence the weight loss benefits associated with fat adaptation.
Being able to rely more on fat for energy during exertion, sparing glycogen for when you really need it. This can improve athletic performance, and helps burn more body fat. As explained by Mark Sisson, author of The Primal Blueprint, if you can handle exercising without having to carb-load, you’re probably fat-adapted. If you can work out effectively in a fasted state, you’re definitely fat-adapted.
FIRST, REPLACE CARBS WITH HEALTHFUL FATS
Keep in mind that when we’re talking about harmful carbs, we’re only referring to grains and sugars, NOT vegetable carbs. You need very little if any of the former, and plenty of the latter. In fact, when you cut out sugar and grains, you need to radically increase the amount of vegetables you eat since, by volume, the grains you need to trade out are denser than vegetables. You also need to dramatically increase healthful fats, which include:
Olives and olive oil (for cold dishes)
Coconuts, and coconut oil (for all types of cooking and baking)
Butter made from raw grass-fed organic milk
Raw nuts, such as almonds or pecans
Organic pastured egg yolks
Palm oil Unheated
organic nut oils
Avoid highly processed and genetically engineered omega-6 oils like corn, canola and soy as they will upset your omega 6/3 ratio. Trans fats should also be avoided, but contrary to popular advice, saturated fats are a key component of a healthy diet. A reasonable goal will be to have as much as 50-70 percent of daily calories from healthy fat, which will radically reduce your carbohydrate intake.
Fat is far more satiating than carbs, so if you have cut down on carbs and still feel ravenous, it’s a sign that you have not replaced them with sufficient amounts of healthy fat. Most people will likely notice massive improvement in their health and overall energy levels by following this approach.
a great fat loss recipe guide we recommend for you to get is Metabolic cooking. This fat loss recipe ebook gives you numerous amount of breakfast , lunch and dinner meals to keep you going while at the same time allowing your body to lose body fat. It also gives you all the calories per meal and the ingredients to get to prepare each meal. We highly recommend this guide to anyone who goes through afternoon fatigue and also trying to lose body fat.
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