How to Have More Energy Every Day
Discover how to have more energy through diet. Stable blood sugar, iron, B vitamins, hydration. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 132 lbs
Active woman, 35 years old, 132 lbs
Sedentary man, 35 years old, 165 lbs
Active man, 35 years old, 165 lbs
Why do you lack energy?
Chronic fatigue can have many causes: unstable blood sugar due to unbalanced diet, iron deficiency (especially in women), lack of B vitamins, dehydration, or too aggressive calorie deficit. Identifying the cause helps find the solution.
Stabilizing your blood sugar
Blood sugar roller coasters (quick sugars followed by crashes) exhaust your body. Favor complex carbohydrates (whole grains, legumes) and always pair them with proteins and healthy fats. Avoid added sugars and ultra-processed foods.
Energy nutrients
Iron carries oxygen to your cells: a deficiency causes fatigue. B vitamins (B1, B2, B3, B5, B6, B12) are essential for energy metabolism. Magnesium participates in hundreds of energy-producing reactions. Vitamin D also plays an important role.
Often neglected hydration
Even mild dehydration (2% of body weight) significantly reduces energy and cognitive performance. Drink 1.5 to 2 liters of water per day, more if you're active or it's hot. Fatigue is often the first sign of dehydration.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to Having More Energy
Important: Persistent fatigue can have medical causes. If you’re tired despite good lifestyle habits, consult a healthcare professional for evaluation.
Diet plays a major role in your energy level. Here’s how to optimize your meals for lasting vitality.
The Pillars of Food Energy
1. Balanced meals
Each meal should contain:
- Complex carbohydrates: whole grains, legumes, vegetables
- Protein: for slow energy release
- Healthy fats: for satiety and vitamin absorption
- Fiber: to slow digestion
2. Stable blood sugar
To avoid:
- Sugary breakfast (industrial cereals, fruit juice)
- Snacking on sweets
- Skipping meals
To favor:
- Protein and fiber-rich breakfast
- Regular meals (3 meals + 1-2 snacks)
- Low GI carbohydrates
3. Essential micronutrients
| Nutrient | Role | Sources |
|---|---|---|
| Iron | Oxygen transport | Red meat, lentils, spinach |
| B vitamins | Energy metabolism | Whole grains, eggs, legumes |
| Magnesium | Cellular energy production | Nuts, dark chocolate, leafy greens |
| Vitamin D | Muscle function | Sunlight, fatty fish, supplementation |
Anti-Fatigue Foods
- Oatmeal: slow carbs, B vitamins
- Eggs: protein, B12, iron
- Spinach: iron, magnesium, folate
- Bananas: potassium, carbs, B6
- Nuts and almonds: magnesium, healthy fats
- Salmon: omega-3s, B12, protein
- Lentils: iron, protein, complex carbs
Traps to Avoid
- Sugar as a “pick-me-up”: short-lived effect followed by crash
- Excess coffee: disrupts sleep, creates dependency
- Skipping breakfast: depletes glycogen stores
- Eating too light: insufficient calories = insufficient energy
- Ultra-processed foods: nutrient-poor despite calories
The Importance of Hydration
- Drink a glass of water upon waking
- Keep a bottle within reach
- Aim for 1.5-2 liters per day minimum
- Increase if physically active or in heat
- Urine should be pale yellow
Why Voical Can Help You
Tracking your diet with Voical allows you to identify patterns: are you eating enough? Are your meals balanced? Are your iron and protein intakes adequate? This information helps you understand and correct dietary causes of your fatigue.