MORE Energy During Your Diet

ANNNND time for… more energy. Yeah… I know what I’m saying here. I know what I’m suggesting. And you know what I’m not even going to lean on the fact that I’m a nutrition and fitness coach…. I’m going to tell you that I survived seasons with four kids close in age while marathon/ultramarathon training with an active duty husband that was often away on exercises. … Those credentials feel the most fitting. I kid I kid… but no really.

And hopefully, now you won’t scoff at me when I talk to you about more sleep 😂

Ok ok… let’s begin…

Energy. You consume energy in the form of calories. You expend energy in the form of movement and digestion and well staying alive. You can build your ability to have more energy through building muscle & the mini powerhouses in the muscle. And… You can definitely feel energy changes throughout the day depending on a multitude of factors.

And your energy can be taxed… With physical exertion. With mental exertion. And with emotional exertion. You could have low energy to start because of autoimmune diseases or just not having the ability to get enough sleep.

There’s so much push and pull when it comes to energy… and sometimes you’re gonna need to press in when you don’t have a lot to give just so you can have more to give later.

Energy and Weight Management

There’s no denying the fact that eating in different amounts are going to provide you different amounts of energy. The food we consume is energy for our bodies.

If you consume it at a less than what you need amount, you will lose weight because your body will tap into the reserves (stored energy in the body) in order to get what it needs.
If you consume at an amount that you need, your body will maintain its current bodyweight.
If you consume at an amount that is over what your body needs, you will begin to possibly store that excess energy within your body and gain weight.

I know that I’m not saying anything new here… but it’s worth stating again.

When we look at food… and no, we’re not only looking at food as fuel… we are simply looking at the fact that food and calories are energy.

Following?

A calorie is a unit of energy, not a physical thing. It measures the energy needed to raise the temperature of one milliliter (or gram) of water by one degree Celsius. The term was created by French chemist Antoine Lavoisier. A food calorie, or kilocalorie, is the energy needed to raise the temperature of one liter of water by one degree. Originally, food calories were measured with a calorimeter, which burned food to calculate its energy.

Today, calories are calculated using the Atwater system, which adds up the calories from protein, carbohydrates, fat, and alcohol, while subtracting undigested fiber. This system assigns 4 Kcal/g to protein and carbohydrates, 9 Kcal/g to fat, and 7 Kcal/g to alcohol.

For example, a 45-gram KitKat with 3 grams of protein, 29 grams of carbohydrates (22 grams of which are sugars), and 12 grams of fat contains 230 Calories.

You can read more about the breakdown of it all here: Diet, Weight Loss, Fat Loss & Calorie Deficit

So here’s the deal…. during different levels of calorie consumption, you’re going to feel different ways.

When you’re dieting, you have a likelihood of feeling exhausted a lot quicker. Like I said above, you are consuming less than what your body needs on purpose. That’s how you get weight loss. you need your body to need to pull from its excess storage.

In the beginning of a diet, you might feel this drop a little bit more. But think about it. Whenever something is new, we have a tendency to feel the change pretty quickly and then we adjust overtime.

Throughout the rest of this… I’m going to try to give you an idea on ways that you can try to minimize the drop or bump up the amount of energy that you feel… however, I always want you to resort back to the fact that I fully understand sometimes you simply will get what you get because of the situation you are in.

ANNNNNND… When you think of that, thought I need you to also think of another. You don’t know what it would’ve been like if you don’t try these things. You might be even lower even though that may sometimes feel impossible.

Reference: How is the caloric value of food determined?

1. Expect an Adjustment Period

I already began to touch on this above… when you’re heading into a calorie restriction phase, it is to be expected that you are going to feel less energy. One way to help yourself in this temporary moment would be to avoid adopting a lot of things to do right off the bat. The truth is… you do not need to immediately implement strength training, walking every day to get 10,000 steps, meal prep every meal for the next week and drink your water every day. OK…. so yes, you actually do need to drink your water every day but the other things… they’re not necessary right from the beginning. You can just lower your portions that you’re currently consuming, and you will automatically be in a calorie restriction compared to the previous day. That’s it.

If you normally have, 1/2 cup of oatmeal, a piece of toast with an egg and a latte every morning. You could simply change the milk used in your latte or reduce the amount of oatmeal that you use. It’s an automatic calorie reduction from this meal. Will that lead to fat loss? Maybe. it depends on the rest of the meals and your bodies needs. If anything, it may slow any weight gain that you are currently experiencing or speed up any weight loss that you are currently experiencing.

You don’t need to do it all right from the start. That’s how you go in hard and fizzle out fast. I know… That’s what I did. And you can even see it for yourself. I reposted my weight loss journey and fully put it out there that in the first eight weeks I failed for three of those by falling off the wagon. I fizzled out.

Week 1-8 of the Weight Loss Journey to Lose 135 lbs.

2. Monitor Your Calorie Intake

Track… don’t track… it doesn’t truly matter. Your habits matter more than anything else. But if you have no idea what your body needs and what you’re consuming… just track. Even if it’s temporary. When you don’t know what’s in your bank account, you reconcile it. Same thing goes. You need awareness. And once you have that awareness…. as long as you apply it… you can stop tracking.

3. Choose a Smaller Deficit

OK… One more thing here. Since we’re already talking about monitoring calorie intake. I’m also going to say that the slower your weight loss goes, the less energy you lose. You might wanna go hard and fast, but guess what your energy is your cost. That quick weight loss means that you’re going to basically be a zombie… and if you don’t believe me, go find somebody who’s done a bodybuilding prep. It ain’t pretty. Go for a smaller deficit and just ride it out.

1-2: Completely exhausted or lacking motivation. May need calorie deficit adjustment due to extreme lows unless due to illness.
3-4: Low energy but manageable. May be the ideal for a steeper calorie deficit for a short period of time. Not sustainable for a long-term.
5-6: Neutral, ideal for a calorie deficit with lower movement to help build energy levels.
7-8: Decent but tired at day’s end. Optimal for a calorie deficit with high non-exercise activity or indicative of maintenance calorie levels.
9-10: Very high energy. May be indicative of maintenance or surplus calorie levels.

Reference: Development and Validity of the Rating-of-Fatigue Scale, Rating of Fatigue (ROF), and Functional status of persons with chronic fatigue syndrome in the Wichita, Kansas, population

4. Focus on Nutrition, Not Just Calories (PS leave processed food alone!)

Another easy way to ensure that you have as much energy as you can… give your body the energy in the form that it works best on. There’s no denying that our body processes different food differently. And different food provides your body with different nutrients. Anybody who has dealt with bowel movement regulation issues knows that. Have some fruit. Have a vegetable. Go for food that isn’t as processed as other food. But also… don’t vilify the processed food either.

In the Comfort Crisis, Michael Easter retold of his experience with Trevor Kashay and their conversation regarding processed foods. Here’s some of it for you to chew on.

First, what are processed foods? Foods that have been processed in order to do 3 things; to keep food, safe, to transport it to areas that can’t cultivate their food, and to maintain texture, flavor, and mineral and vitamin content, while food is in storage.

So processed food is not inherently bad. This was to help us as human civilization changed. Think about if you don’t immediately cook meat, it will spoil. With vegetables or greens being treated by pesticides, cleaned, cut, flash frozen, blanched, or canned… this is all simply to maintain their freshness. Before these processes, it was extremely difficult to keep food longer. And that is the harder part that people don’t speak about. Think about how long it takes for food to grow versus how long it takes for food to be consumed.

So why does processed food end up vilified pretty often in the diet community? It is simply food that it has a tendency to be more calorie-dense, less filling, and gives you a better chance of over eating and gaining weight. OK, so maybe some other influencers telling you some other crazy reason but the truth is these foods can be included in a person’s diet alongside of nutrient-dense options that will be more filling and help you moderate your overall consumption levels.

5. Eat Regularly & Balanced

There are times in the beginning of a calorie deficit that it might be better to have meals on a more regular basis. This can help avoid extreme drops in your energy levels because you’re not consuming as many calories as you were previously or as much as your body needs. I am not saying that you should have 5 to 6 mini meals throughout the day just to manage your calorie deficit… I am saying that it might be helpful to not go eight hours in between meals one day and three hours in between meals the next day.

Balanced… this refers to the meals having the right amount of macronutrients (protein, carbohydrates & fats). This blog here has the best insight on macronutrients: Macronutrient Food Guide.

Additional Resources:

One other factor you can think about with this is different foods digest at different rates… So your energy will be sustained in different rates as well. Simple sugars from carbohydrates are typically digested quickly and provide rapid energy. An example of simple sugars (glucose, fructose, and sucrose) are commonly found in items such as candy, soft drinks, fruit juices, and table sugar. Fruits like apples, oranges, and grapes also contain simple sugars, though they come with additional nutrients and fiber. Proteins and fats take longer to break down, leading to a more sustained release of energy. This difference in digestion rates affects how quickly the calories from these foods become available to your body and can influence your energy levels and satiety throughout the day.

Examples of proteins and their digestion rates:

Whey Protein: Found in dairy products, whey protein is quickly digested, typically within 1-2 hours. It’s commonly used in protein supplements and shakes for fast post-workout recovery.
Egg Whites: Egg whites are digested relatively quickly, often within 2-3 hours. They are considered a high-quality protein source and are often consumed by athletes and bodybuilders.
Chicken Breast: This lean meat is digested at a moderate rate, usually within 3-4 hours. It’s a popular protein source for meals due to its high protein content and low fat.
Casein Protein: Also found in dairy products, casein is digested slowly, over 6-8 hours. It’s often consumed before bed to provide a steady release of amino acids throughout the night.
Beans and Legumes: These plant-based proteins are digested more slowly, often taking 4-6 hours. They also contain fiber, which further slows down the digestion process and provides sustained energy.

Examples of healthy carbohydrates and their digestion rates:

Oats: Oats are a whole grain that digests slowly, typically over 2-3 hours. They are rich in fiber, particularly beta-glucan, which helps stabilize blood sugar levels and provides sustained energy.
Sweet Potatoes: These are complex carbohydrates that digest at a moderate rate, usually within 2-3 hours. They are high in fiber, vitamins, and minerals, making them a nutritious source of carbohydrates.
Quinoa: Quinoa is a whole grain that digests at a moderate rate, generally within 2-3 hours. It is rich in fiber, protein, and essential amino acids, providing balanced nutrition and steady energy.
Brown Rice: Brown rice is a whole grain that digests slowly, typically over 2-3 hours. It retains its bran and germ layers, which provide fiber, vitamins, and minerals for sustained energy.
Fruits: Fruits like apples, berries, and pears contain natural sugars and fiber, leading to a moderate digestion rate of 1-2 hours. The fiber helps slow down sugar absorption, providing a gradual energy release.

Examples of healthy fats and their digestion rates:

Avocados: Rich in monounsaturated fats, avocados are digested slowly, typically over 3-4 hours. They provide steady energy and help keep you feeling full.
Nuts and Seeds: Foods like almonds, walnuts, chia seeds, and flaxseeds contain healthy fats and fiber, leading to a slower digestion rate of about 3-5 hours. They are great for sustained energy and satiety.
Olive Oil: High in monounsaturated fats, olive oil is digested at a moderate rate, usually within 2-4 hours. It’s a heart-healthy fat often used in cooking and salad dressings.
Fatty Fish: Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. They are digested moderately slowly, over 3-5 hours, and provide numerous health benefits, including anti-inflammatory properties.

6. Get the Right Amount of Exercise

Oh boy… so here’s one of the factors that I HATE to talk about… Especially with fellow moms who have a little to nothing to give… And here I am, a coach asking someone to use the little energy that they have to have more energy later and then have them look at me with a puzzled look on their face because what I just said doesn’t make sense. And it doesn’t in that way. But it does when we draw it all out.

Think about some of the different benefits that come from moving your body like improved cardiovascular health. What does that even mean? Simply that regular physical activity strengthens the heart and improves blood circulation… that enhances the delivery of oxygen and nutrients to your tissues… and that boosts overall energy levels and reduces fatigue.

You can build more tiny powerhouses! Regular exercise boosts the number and efficiency of mitochondria (the tiny little powerhouses of your cells) that generate the energy your body needs to function. More mitochondria equals more energy available.

Annnnnnd as you become more active, your body adapts by becoming more efficient at using energy. This increased efficiency means that everyday tasks require less effort, leaving you with more energy overall.

Where to start? Go for a walk. Start a simple strength training program. Put on a YouTube video while the kids are napping.

7. Hydration

Caffeine, alcohol & water… Yep. I’m going there.

Caffeine can definitely give you some energy… But I heard this quote a little while back, and by the way, it has not stopped me from my own consumption of caffeine, but… it said, “caffeine doesn’t give you energy it steals it from your future”… I know, right?!?!?!

Alcohol… There’s so many factors to this. If you go for a more sugary drink, you’re dealing with what we mentioned above with the simple sugars. There’s also the possibility of ending up a little bit dehydrated, which will touch on next with water. But then there’s also the fact that sometimes it has a sedative effect. By the way, even though it has that sedative effect it doesn’t necessarily help you sleep better. I heard that one in Why We Sleep by Matthew Walker, PhD.

And water… Are you like me and anytime you start thinking more in-depth about water you immediately go to one of the scenes of Waterboy with Adam Sandler? Anyway… Hydration is so necessary. Our bodies are anywhere from 40 to 60% water and we need to replace that on a consistent basis. That’s how our nutrients are transported and that’s how the waste is removed. We need water.

More here: The Basics with Hydration

8. Sleep Well

I know. This is the obvious one. This is the one that nobody wants to tell anyone else. We know. And sometimes it’s just not freaking possible to get more sleep. But other times… Those moments where you’re having your revenge scrolling at the end of the night instead of going to bed because you finally have a little bit of time to yourself for some thing that you want to do… Just remember the cost is your energy of tomorrow. Yeah, I said it. You can be mad at me all you want. It does not change the facts here. I mean… I am even mad at me after saying that.

More here: Building a Better Sleep Habit

Factors that Tend to Zap Energy

This is going to be a very short & quick list… Nowhere near inclusive of all of the things. And that is simply because everything zaps our energy. Life zaps our energy. But some of these things, zap our energy a little bit more.

Menstrual Cycle

First… not every woman feels all of these things in an intensity that is noticed… not every woman has a perfect 28 day cycle… hormones and birth control can change things too.

Menstrual Phase (Days 1-5): During menstruation, levels of estrogen and progesterone are low. This can lead to fatigue, lower energy levels, and mood swings due to blood loss and the physical symptoms of menstruation like cramps and discomfort.
Follicular Phase (Days 6-14): As estrogen levels start to rise, many women experience increased energy, improved mood, and greater motivation.
Ovulation (Around Day 14): Energy levels can peak during ovulation due to the high levels of estrogen and a surge in luteinizing hormone (LH). Some women feel their most energetic and vibrant during this time, with enhanced physical and mental performance.
Luteal Phase (Days 15-28): After ovulation, progesterone levels increase, which can lead to a gradual decline in energy levels. Some women experience premenstrual syndrome (PMS) symptoms; fatigue, bloating, irritability, and mood swings. The body may also experience increased temperature and metabolism.
Premenstrual Phase (The last few days before menstruation): Energy levels often dip significantly just before the menstrual phase begins, due to the drop in both estrogen and progesterone. Symptoms of PMS are usually at their peak, including physical and emotional discomfort, which can further drain energy.

Stress

In this world, this is no surprise, but stress impacts energy levels by triggering the release of cortisol and adrenaline, which disrupts normal sleep patterns and can lead to fatigue. And we see it hit every part of us.

Mental exhaustion from constant worry and overthinking diminishes focus and cognitive function.
Physical manifestations like muscle tension and poor digestion due to stress can also contribute to overall feelings of tiredness.
Emotional fatigue from managing stress can compound these effects reducing motivation.

Stress and emotional eating can be dangerous for energy levels too. Think about what you crave in these moments. It’s more than likely the foods mentioned above that are “more calorie-dense, less filling, and gives you a better chance of over eating“. I like guiding clients to work towards practicing a pause before grabbing for something and running through BLASTED (Bored, Lonely, Anxious, Stressed, Tired, Emotional, or Distracted). You can find more about this here: A Guide on Mastering Your Hunger.

Travel & Time zone changes

This is no joke… travel is hard. Jet lag is real. Time zone travel and the changes to the circadian rhythm are a thing.

“For every day you are in a different time zone, your suprachiasmatic nucleus can only readjust by 1 hour”… That part of the brain is the central pacemaker for the Circadian Timing System and regulates our circadian rhythms.

Why We Sleep by Matthew Walker, PhD

Traveling, Vacation & Weight Management Guide – this post covers planning, road trip, flying, all the different tips for vacation, tips for cruises, and most importantly, what to do when you come home.

Dining Out & Food Quality

This stuff matters. I will never not say that. This goes into the same thought as the processed foods… why? Because food is made to taste better with sugar, fat & salt. All of the wonderful flavor enhancers! BUUUUUUT you can lessen the impact of things through your choices.

Navigating Restaurant Nutrition: Tips, Tricks, and Realities of Calorie and Macro Tracking
Mindful Eating Strategies for Dining Out & Weight Loss – this has some strategies that combine mindful eating techniques, quick ways to help balance out calories, strategies on how to choose things when you have that capability, some swaps that are simple and easy to make, and other things like that!
Making it work: Cuisine, Fast Food & Restaurants

Illness or allergies

Illnesses and allergies can really sap your energy. I get it. I’m not telling you anything you didn’t already know. BUT… When you’re sick, whether it’s a cold, flu, or something more serious, your body shifts energy to fight off the illness. This often leaves you feeling tired and weak as your body focuses on healing. Allergies, like seasonal allergies or food sensitivities, also drain energy because they trigger inflammation and immune responses. Symptoms such as congestion, sneezing, and itchy eyes can disrupt sleep, leading to less restful nights and more daytime fatigue. And medications you take for allergies or illnesses can add to this by causing drowsiness or digestive issues.

Additional Resources:

Weather Changes

Cold Weather

It’s tough with the cold and energy levels. We have certain things that happen internally that can disrupt some of the balance like melatonin, vitamin D, and lack of sunlight.

Hot or Humid Weather

When it’s hot and humid, our bodies work harder to maintain a stable internal temperature through sweating and increased blood circulation to the skin. High humidity can also make it harder for sweat to evaporate from the skin, reducing its cooling effect and making us feel more sluggish.

We can end up in situations where maybe we’re feeling the effects of dehydration or maybe our sleep is off because of how hot it is.

MORE Energy During Your Diet