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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
Can you suggest a diet to keep my energy levels up at night?
I have a full-time job 8.30 am to 5.00pm Monday to Friday, plus an evening job 4 week nights a week 5.30pm to 9.30pm. I have just joined the gym and need to leave home at 6.15am to get an hours exercise before I need to go to work. Can you suggest a weight-loss diet which will keep up my energy levels at night and food to eat so I don't have the 4pm sugar cravings? Many thanks.
A.
Our expert says...
Thank you for your question. Your busy lifestyle means that it is very important that you eat the right foods, at the right times, to keep your energy levels up. Otherwise there is the danger of getting very tired, over-eating and then regretting it.
First of all, it is important that you eat 3 regular meals a day and healthy, low-calorie snacks in between these meals. If possible, try not to go longer than 3-4 hours without eating something, even if it is a piece of fruit. Base your meals on complex, slow-releasing carbohydrates, which are known as low GI foods. These are 'brown' carbohydrates, such as wholemeal bread, wholewheat pasta and brown rice. They contain a lot more nutrients and fibre than the white varieties and will keep your blood sugar levels up to give you energy, also keeping you fuller for longer.
Also make sure you have some lean protein with your lunch and dinner, such as fish or skinless chicken or turkey. Eat lots of vegetables with these meals too, as these are good for your health as well as being filling. Try to eat different coloured vegetables each day to obtain the different phytonutrients they contain - preferably split between raw salad vegetables and cooked vegetables.
Although it is tempting to have something sugary when you are tired, try to avoid this. It only provides a quick, high-calorie fix that will leave you craving something else quite quickly. Instead, try snacking on foods like dips with vegetable sticks, fruit with a small amount of nuts and seeds or an oat cake with cottage cheese.
I hope this helps. Good luck!
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