Have you ever experienced sudden fatigue and loss of motivation after lunch? Afternoon energy decline can be influenced by what we eat for lunch. Poor lunch choices can cause blood sugar levels to spike and then drop sharply, or place unnecessary stress on the body, ruining the rest of the day.

 

Here is a list of 9 foods to avoid if you want to spend your afternoon energetically and healthily, as introduced by the American health website Health Nature. Avoiding these foods alone can help maintain your energy levels and make your day more efficient.

1. Refined carbohydrates

Refined carbohydrates such as white bread, crackers, and plain rice quickly raise blood sugar levels and then sharply drop, making them ideal foods for causing afternoon fatigue. These foods may initially seem to provide energy, but soon lead to tiredness and decreased concentration. According to a study, excessive intake of refined carbohydrates is also associated with diabetes and impaired mental performance. For lunch, it is better to choose complex carbohydrates such as whole grain bread and brown rice.

2. Carbonated drinks

It is common to drink carbonated beverages for lunch. However, it is important to remember that they have no nutritional value and only provide empty calories. Drinks containing sugar or artificial sweeteners can cause a rapid spike in blood sugar levels followed by a sharp drop, leading to fatigue. Additionally, carbonated drinks can increase the desire to eat salty foods, which may lead to overeating. For lunch, it is healthier to choose water, green tea, or herbal tea.

3. Fried foods

Fried foods have a high fat content and can burden the body during digestion. Studies show that frequent consumption of fried foods increases the risk of cardiovascular diseases and may induce feelings of depression and anxiety. It is more advisable to prepare a lunch menu consisting of nutritious proteins, salads, and whole grains.

4. Snacks and treats

Snacks that people tend to reach for when their mouth feels bored after lunch. However, these snacks that are casually eaten contain excessive amounts of salt, sugar, and fat, leading to a sudden drop in energy in the afternoon. These processed foods are also associated with high blood pressure, obesity, and even Alzheimer's disease. For a simple lunch snack, choosing nuts or fresh fruit is healthier.

5. Protein Shake

Protein shakes are good as supplements, but they are insufficient as meal replacements. They lack essential trace nutrients and fiber, which can quickly trigger hunger. For lunch, consume foods rich in protein and fiber to maintain a feeling of fullness.

6. Dessert

If you have dessert for lunch, it causes rapid spikes and drops in blood sugar, leading to energy depletion. Excessive sugar intake increases the risk of obesity, diabetes, and cardiovascular diseases. For lunch, it is necessary to compose a diet rich in vitamins and minerals.

7. Processed meat

Processed meats like ham and sausages contain high levels of salt and preservatives, which can cause fatigue. These foods are associated not only with afternoon energy dips but also with cardiovascular diseases and type 2 diabetes. Choosing fresh proteins such as chicken breast and fish is beneficial for health.

Tips for a healthy lunch

To have a healthy lunch, it is important to compose a balanced diet that includes complex carbohydrates, proteins, healthy fats, and fiber. Good choices include quinoa, brown rice, eggs, nuts, vegetables, and fruits. Additionally, adequate hydration is essential. Drinking water or herbal tea can prevent dehydration and reduce afternoon fatigue. Paying attention to lunch menu choices can help you stay energetic and healthy throughout the afternoon.

 

 

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Today, greasy hamburgers for sure.

I'm craving it~~

You should eat a healthy meal at the cafeteria, haha.

Eating also seems to be quite difficult.

 

Take care of your health with nutritious food.