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Plan Ahead for Maximum Daily Energy

Who couldn't use more energy? And not just quick bursts of energy--the kind you want is the steady, even energy that will see you through whatever your day brings.

If you'd love to learn some practical, hands-on strategies that will help you eat right to meet the demands of your active lifestyle, be sure to check out the latest Atkins Learning Center  offering--a free, three-lesson course called "Eating for Energy." You'll learn:

  • How essential it is to consistently eat balanced, nutritious meals
  • The vital role that protein plays in generating healthy muscle and maintaining energy
  • How fiber contributes to overall well-being, as well as daily energy
  • How to get organized and develop a plan for fitting healthy, delicious food into your active lifestyle


Take Charge of Your Metabolism
When you eat right, you don't have energy spikes and crashes; you feel balanced and resilient from morning until night. The key to this kind of energy is taking charge of your metabolism and making sure you get plenty of protein, fiber and the other nutrients you need.

But what you might not know is when it comes to protein, "how much?" matters--but so does "how often?" For maximum energy, you need to consume your protein in smaller amounts throughout the day. And the more active you are, the more you need protein for fuel. Planning ahead is the key to making sure the nutritious food you need is within reach.

Map Out Your Day: Tips and Strategies for Maximum Energy
Here are some tips for eating right every day, all day:

1. Start your day with protein. Getting a good breakfast is like filling your tank before a road trip. Without it, you'll be stranded. No meal plays a larger role in starting off your metabolism for the day than breakfast. Think of that first meal as setting the tone for your body's ability to turn calories into energy--and don't expect your body to perform at maximum efficiency on an empty tank!

2. Learn the difference between complete and incomplete proteins. As you choose protein sources, it helps to know the difference. Complete proteins contain all the essential amino acids required for growth. These proteins are derived from animal foods such as fish, chicken, turkey, beef, pork, eggs and dairy products. Incomplete proteins, on the other hand, come from plant sources, and are considered incomplete because they lack one or more of the essential amino acids. (Sign up for the "Eating for Energy" course to learn more!)

4. Control your metabolism--don't let it control you. Various lifestyle factors can have a negative affect on your metabolism, including stress, lack of sleep, alcoholic beverages and consuming foods high in sugar and empty carbs, Take a look at what factors have a negative effect on your metabolic rate and resolve to control them. (The "Eating for Energy" course has some great planning tips for making sure you've always got the nutrition you need close at hand.)

5. Eat smaller meals more often. The truth is that a healthy eating plan relies on more frequent, smaller meals throughout the day. These smaller meals stabilize your metabolism and energy level and help you avoid energy ups and downs.  Plan to eat a meal or a snack every four to six hours; going more than six hours without food may cause an energy nose-dive.

6. Make sure you get enough of both kinds of fiber: soluble and insoluble. The Institute of Medicine guidelines suggest that women get 21 to 25 grams of fiber a day and men 30 to 38 grams a day. Sadly, men and women in this country between the ages of 19 to 50 typically consume only 12 to 17 grams of fiber daily--an inadequate amount, especially for active people whose nutritional goals include steady, reliable energy levels throughout the day. 

Not sure about the difference between soluble and insoluble fibers and what they can do for you? All vegetables, most fruits, flax seed and oat bran are good sources of soluble fiber, which attracts water and slows down the digestive process. The benefits of soluble fiber include regulating blood sugar levels and lowering total cholesterol. Insoluble fiber speeds the digestive process, helping move toxins through the body and lowering acidity levels. Vegetables, fruit skins and whole grains are all good sources of insoluble fiber.

Lesson 2 of the "Eating for Energy" course tells you more about the two types of fiber and offers valuable tips for incorporating them into your day.

7. Don't leave home without food! As we said up above, you should plan to eat every four to six hours throughout the day, and each of these meals should include a good source of protein. To do this, it's a good strategy to keep food with you at all times. That way, your energy levels stay even and you can handle everything that comes your way.
Fruits and nuts make great take-along snacks; if you're following one of the weight loss phases of the ANA, carry some turkey rolls or hard-boiled eggs. Don’t forget to include Atkins Advantage® protein bars and shakes or an Advantage Morning ™ bar for a handy, protein- and fiber-rich alternative that tastes great.

To learn more about eating right for optimal energy, visit the Atkins Learning Center and enroll in "Eating For Energy." The course is full of practical tips for shopping, cooking, stocking up on the basics and taking high-energy food with you wherever you go.