If you feel tired after eating sugar, changing when and how you take it can help improve your metabolism in your body. You can choose sweet products that contain fat and / or protein or eat them immediately after a meal; you should also work hard to try to limit your consumption in general, to minimize the tiredness you feel after eating a cake, cake or cookies.
Steps
Method 1 of 3: Act Wisely About Sweets
Step 1. Don't binge on sweets
It's okay to eat a slice of cheese cake, but if you gulp down half the cake, you may feel sleepy in the next few minutes or hours; try to reduce your sugar intake on every single occasion. For example, if your nutrition label says 10 gummy bears are a serving, stick to this and don't overdo it.
Step 2. Try to eat proteins, before sugars
Taking a small amount before or during the consumption of sweets can cancel the soporific effects of sugary substances. Choose a dessert that also contains some protein, such as a cheese cake or other desserts that have peanut butter; alternatively, eat some dried fruit or meat before dessert.
However, this does not mean that consuming protein powder while eating a whole cake will help you
Step 3. Eat fat with sweets
Sometimes, the sugar in fruit leaves you feeling tired and can even raise your blood sugar spike, followed by a crash. However, you can help your body metabolize it more effectively - while also avoiding the spike and collapse of blood sugar - by adding fats and proteins to fruit. For example, if you typically drink some fruit smoothie and then feel tired, try eating a handful of almonds just before enjoying it.
Step 4. Replace individual sugary snacks with dessert at the end of the meal
You should avoid sweet snacks; the consumption of only sugary products in some people can cause a state of drowsiness. For example, if you chose a sweet snack in the middle of the afternoon rather than at the end of the meal, you are more likely to experience adverse symptoms, such as lethargy or fatigue. Instead, you should strive to eat sugary foods after a balanced meal so that you are better able to maintain proper blood glucose levels.
Step 5. Avoid drinks that contain sugar and caffeine
Although a sweetened coffee can offer you an initial energy boost, the combination of these two substances can lead to a subsequent energy crash, which in turn leads to a feeling of fatigue and lethargy. Avoid coffee and sugar-based drinks, sodas and other energy drinks if possible, and preferably opt for flavored sparkling water, lightly sweetened tea or even black coffee if you need to consume caffeine.
Method 2 of 3: Reduce Sugar
Step 1. Limit the amount of sugar you consume each day
If you find that you often fall asleep after eating sweets, it could mean that you need to limit the frequency of snacking or sweet foods. Try to stick to general guidelines regarding daily sugar consumption; experts indicate that only 10% of the overall calorie intake must come from sweet foods. For example, if you consume 2000 calories daily, sweet foods shouldn't provide more than 200 calories.
- Replace sugary drinks with water.
- You can also replace sweet snacks with low-glycemic fruits, such as berries.
Step 2. Pay attention to added sugars
Many industrially processed foods contain a large amount of sugar; for example, salad dressings or yogurts can have a surprising amount of added sugar, hindering your efforts to reduce your intake. Always read the labels carefully and check if there are substances such as:
- Whole sugar;
- Corn sweetener;
- Corn syrup;
- Dextrose;
- Fructose;
- Glucose,
- High fructose corn syrup;
- Honey;
- Lactose;
- Malt syrup;
- Maltose;
- Molasses;
- Raw sugar;
- Sucrose.
Step 3. Talk to your doctor
If you feel tired after eating sweets, some underlying condition may be the cause. If you always have trouble staying awake after consuming sugary foods, make an appointment with your doctor, who will be able to undergo some tests to see if your blood glucose levels are normal and will be able to consider ways to limit your intake. your nutrition.
Method 3 of 3: Overcoming the state of fatigue
Step 1. Get moving
If you often fall asleep after eating sweets, exercise. A short walk or an entire training session can help you recover your energy levels; if you tend to feel lethargic all the time in the afternoon, take a short walk around your office building.
Step 2. Avoid eating any more sugar
If you experience a glycemic crash, it is easy to get tempted by another dessert or some energy drink to regain vitality; however, you must not give up, because you would only raise the glycemic peak again and then have it followed by another collapse, consequently leaving you even more tired.
Step 3. Drink a glass of water or a cup of tea
Dehydration often leads to cravings for sweets. Before succumbing to the temptation of a sugary substance, try drinking a large glass of water or a cup of tea to see if you can stave off the desire for "something gluttonous".
Step 4. Expose yourself to sunlight
Another way to combat the sleepy state that arises after eating too much sugar is to go outside; the sun's rays can warm and invigorate you. Spend time in the sun to also increase your intake of vitamin D, a key nutrient for overall health and well-being.
