The worst foods on our menu

Foods that give you a short burst of energy (which is why we unfortunately most often seek them out in moments of fatigue), then cause a steep drop and leave you even more exhausted.

List of the biggest culprits for fatigue

1. Refined sugars and sweets

These are classic “energy vampires”. When you eat a donut, a chocolate bar or drink a sugary drink, your blood glucose level jumps.

The body responds with a large dose of insulin, which causes a rapid drop in sugar – the result is a “sugar crash”, accompanied by drowsiness, irritability and headache.

2. Processed meat products (Hot dogs, salami, pâtés)

These products are full of sodium (salt) and nitrates. Too much salt causes water retention and dehydration at the cellular level, which slows down the flow of blood and oxygen.

In addition, digesting these heavy fats is a great effort for the body, so it directs all its energy to the stomach, instead of the brain.

3. “White” flour and bakery products

White bread, pasta and puff pastry have a low glycemic index only on paper – in reality, they behave almost identically in the body as pure sugar.

They contain very little fiber, so they break down quickly, fill you up only for a short time and soon after cause a feeling of heavy eyelids.

4. Energy drinks and too much coffee

Paradoxical, isn’t it? Energy drinks work on the principle of “borrowing energy from tomorrow”.

• They contain huge amounts of sugar and caffeine.

• When the effect wears off, deep fatigue sets in.

• They cause sleep disturbances, which leads to a vicious cycle of chronic fatigue.

5. Fried and “fast” food (Fast Food)

Fried fries, burgers and fried meat are full of saturated and trans fats. These fats are extremely difficult to digest.

The body uses a lot of energy to break them down, which literally “grounds” you to the couch for a few hours after eating.

6. Alcohol (especially before bed)

Although you may fall asleep more easily after a glass of wine, alcohol drastically reduces the quality of your sleep.

It prevents the deep REM phase, which is crucial for the body’s regeneration. You will wake up tired in the morning, no matter how many hours you slept.

“Replace the worse for the better” table

Bad choice (steals energy)        Better alternative (gives energy)

Fruit yogurt (full of sugar)        Greek yogurt with fresh fruit

White rice                                  Quinoa or buckwheat porridge

Crisps                                         Roasted chickpeas or nuts

Carbohydrates                          Mineral water with lemon and mint

Tip: You don’t have to give up these foods completely (we’re all human!), but limit them to a minimum when you know you need clear thoughts and high energy.

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