How is Low Energy Related to Diet?
Reducing calorie intake is a sure way to correct your weight, but at the same time it can affect your vitality level. The body needs a certain amount of calories for optimal functioning, and too little intake can make you feel tired. In this blog post, read about how low energy is related to diet, and which foods can improve your energy.
What is basal metabolism?
Basal metabolism is the amount of calories that the body burns in order to produce the energy. This energy is needed to maintain basic functions, such as breathing, pumping blood, maintaining optimal body temperature, etc. In other words, it means that our body burns calories even at rest.
Since food is the fuel that the body uses to produce vitality, even when we are not moving, we need to consume a certain amount of food, or calories. How many calories it is depends on numerous factors such as body weight, age, gender, thermoregulation, overall health, etc.
How does the body produce energy?
Of the three macronutrients, carbohydrates are the fastest source of energy.
Nevertheless, we categorize carbohydrates as simple and complex, as well as with high, medium or low glycemic index (GI), which also affect energy levels differently.
Simple and complex carbohydrates as a source of vitality
Simple carbohydrates consist of one or two sugar molecules, and we know them as monosaccharides and disaccharides. Because their structure is small, they are easier to digest and therefore the body easily uses them to produce energy.
However, because they are digested quickly, they also cause a rapid rise in blood sugar levels. It usually accompanies their rapid decline.
To avoid such an effect, try to exclude white bread and other pastries, sweets, purchased fruit juices, and processed or refined cereals with added sugar from your diet.
In contrast, complex carbohydrates consist of three or more sugar molecules and we know them as oligosaccharides and polysaccharides.
Since their structure is more complex and they are usually rich in fiber, the body needs more time to digest them. In this way, they gradually increase blood sugar levels.
The group of complex carbohydrates includes unrefined, whole grains, legumes and starchy vegetables such as sweet potatoes.
Which all affects the energy level?
Foods that contain complex carbohydrates, as well as fiber, will help you maintain an optimal level of energy throughout the day. These include bananas, fatty fish, wholemeal rice, legumes, apples, quinoa and many others.
In addition to food, physical activity, hydration and sleep affect vitality level.
Research shows that physical activity is associated with improved energy and reduced fatigue, even in the case of a sedentary lifestyle.
Also, proper hydration during the day can provide you with vitality and help fight fatigue.
Insufficient fluid intake, especially water, can cause dehydration. Mild to moderate dehydration can lead to difficulty concentrating, headaches, irritability, lethargy and drowsiness.
In addition, the body needs sleep to restore and preserve energy. Its deficiency leads to a drop in energy, focus and concentration, and can worsen overall health.