Do you find yourself craving, constantly snacking in between meals to provide you with enough energy to be able to concentrate on work? You end up feeling drained at the end of the day and the snacking is not doing any favours to your waistline either! It can feel like you’re on a rollercoaster: a quick boost, then a slump, then another quick fix. Over time, this cycle chips away at your focus, your motivation, and your confidence with food.
Do you want your energy levels to be stable throughout the day so you are able to focus at work without relying on ‘healthy’ energy bars and sugary snacks to get through the day? You feel calm and energised throughout the day as well as guilt free! Imagine finishing your afternoon with steady energy, a clear head, and no urgent need to raid the cupboard before dinner. It is possible with a few simple changes that support your body rather than fight against it.
Constantly snacking in between meals is a sign that your blood sugar may be out of balance. This is why you are turning to sugar or high energy dense foods that provide glucose to your brain for energy. When your blood sugar levels lower, you feel less energy and are not able to concentrate. However, this constant spike in blood sugar due to high carbohydrate snacks leads you feeling more drained at the end of the day as your body is having to deal with the dips in blood sugar level. This leads to an increase in secretion of insulin which is a hormone known to cause fat storage of excess glucose particularly around the middle. Balancing blood sugar helps to calm cravings, even out mood, and reduce that afternoon crash that makes everything feel harder.
Here are 5 ways that you can regulate your blood sugar levels to leave you more energised and focused throughout the day, whilst reducing the snacking and weight gain.
- Have a high protein breakfast. Protein is essential for keeping energy levels regulated. Eggs or a chia pudding with nuts and berries are great high protein breakfast. Add a little healthy fat (like avocado or nut butter) and some fibre (berries or leafy greens) to keep you fuller for longer and prevent mid-morning cravings
- Replace the sugary snacks with a protein rich snack. Try hummus with carrot sticks or apple with nut butter. A small handful of nuts and seeds, cottage cheese with cucumber, or plain yoghurt with cinnamon are also simple swaps that keep blood sugar steady between meals.
- Instead of reaching for a sugary snack or coffee, go for a walk or do some deep breathing to increase the oxygen flow to the brain and increase energy levels. Exercise also helps utilise glucose into the blood, therefore keeping energy levels stable. Even 5–10 minutes outside or a few rounds of box breathing can lift your energy without causing a crash later.
- Make sure you are well hydrated. Drinking enough water throughout the day is crucial to balancing your energy levels. Don’t wait till you are thirsty to have water. Keep a bottle on your desk and sip regularly; adding a slice of lemon or a pinch of sea salt can make it more appealing and support gentle electrolyte balance.
- Reducing intake of caffeine will also help with reducing blood sugar spikes. Go for green tea instead as this contains l’theanine and has a relaxing effect on the mind whilst improving concentration. Try to have your last caffeinated drink before midday and notice how your afternoon energy and evening sleep improve.
Small, consistent steps make the biggest difference. When you balance your plate, move your body, hydrate well, and manage caffeine, you naturally experience fewer cravings and steadier energy. You feel more in control around food and more present for work, family, and the things you enjoy.
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