Too many of us become weighed down by busy lifestyles that can zap energy levels. Here are the four main reasons why we lose energy: Poor diet, not enough sleep, lack of exercise and stress. This simple fatigue-fighting plan addresses all of the above and will help you keep your battery charged all day long.

Day 1: No Simple Carbs Before Noon
Many people start their day with simple carbs such as sugary cereals, baked goods or fattening coffee drinks like caramel lattes. The problem is, simple carbs give you a quick high, but then you crash quickly. You’ll feel very awake for an hour or two and then spend the rest of the day trying to regain your energy.

To avoid simple carb energy spikes, focus on having only protein for breakfast. Try a protein shake or have some eggs with turkey bacon. Just be careful not to overdo it with the sodium.

Day 2: Introduce High-Fiber, High-Protein Snacks
Endurance athletes are taught to eat and drink whenever they’re hungry or thirsty, a wise idea since otherwise the body can go into starvation mode, which actually slows metabolism and makes you feel tired. Healthy snacking keeps your blood sugar regulated so you’ll maintain energy levels and a healthy waistline. Fiber and protein are a winning combo since protein gives you energy and fiber helps make the energy last.

For a great mid-morning or afternoon snack, reach for dried peas; they’re crunchy and contain no sugar or fat like chips do. Put them in a plastic baggie and enjoy on the go (a quarter-cup provides three grams of fiber and six grams of protein). As an alternative, eat pistachios, a rich source of protein, antioxidants and other nutrients.

Next: Perk up with Dr. Oz's "Wakeup Water"


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