Five reasons why you feel tired after breakfast, and how to avoid this morning weakness
Can your first food of the day be the reason why you feel tired after breakfast and weak during the day? Daytime fatigue is uncomfortable and can even lead to chronic fatigue.
In this post, I have identified the 5 most common flip-flops for you that could be a reason for you being tired after breakfast.
It’s all about boosting the energy
During my studies, I often had the feeling that I was exhausted after the first lecture. I searched for causes for a long time and found an effective way to make breakfast optimal.
After reading through various books and blogs, I found possible reasons that could have made me feel constantly tired and weak after breakfast. I used the methods of biohacking.
A good breakfast should give us energy and ensure that we can make the best of the day. But there are different views of a good and healthy breakfast.
Our favorite variations such as rolls, toast or bagels are not conducive to an energetic day. Even our beloved muesli is not necessarily the best source of energy.
In the post, you will find the most common reasons why we feel weak during the day.
1 – Food that causes the blood sugar level to fluctuate
Foods that are very high in carbohydrates provide you with energy quickly, but the disadvantage is that this energy is rapidly used up again. One reason why we feel worn out after breakfast is that the blood sugar level drops fast.
Our body breaks down the carbohydrates into simple sugar in the mouth and finally in the intestinal tract. These get transported into the cells via the blood as energy suppliers.
Since the blood sugar level rose quickly, we also have a fast energy supply. By releasing insulin, the blood sugar level reduces again. So we experience a strong peak and a subsequent energy hole.
Supposedly good foods like muesli, bread rolls or fruit yogurts can lead to such an energy drain.
A better choice is a good low carb breakfast, which is rich in proteins and good fats. These nutritional components ensure a very low increase in blood sugar levels and provide you with energy over a longer period of time.
2 – Foods that contain very few nutrients
In addition to the three main components of food (proteins, fats, carbohydrates), I always speak of vitamins, nutrients and phytochemicals.
I’m a native Austrian, so a classical breakfast made from bread rolls with jam, toast with Nutella or crunchy muesli with milk has practically no nutrients – it is dead. None of these foods signals: LIFE!
I am again focusing on the supposedly healthy muesli. Muesli is not healthy per se just because it is called muesli. A few oatmeal, raisins and dried berry remains are contrary to what is on the packaging, no vital breakfast. It only gets worse if we grab the crunchy muesli, in which the oatmeal has taken a dip in the sugar.
If we feel weak after a short time, it could be because our breakfast was low in vitamins and nutrients. A good breakfast contains vital ingredients, such as berries (iron, vitamin C), nuts (magnesium, potassium), eggs (vitamin B, choline) or vegetables (vitamin A, vitamin C, iron).
When choosing your breakfast, always look for foods that are alive and have “lived” a short time ago. In addition, they should be processed as little as possible. A muesli has mostly been in the packaging for weeks, just like the yogurt that we add.
The wholesome breakfast
A vital breakfast would be, for example, a farm-fresh scrambled egg with spinach, and a fresh bowl of berries. An alternative to classic muesli is this healthy and low carb nut muesli recipe with fresh berries.
3 – Undetected food intolerances
Food intolerance is another reason why people feel permanently weak. Incompatibilities lead to chronic and creeping inflammatory processes in the body. This condition robs your body of energy, and sometimes the cause is not even clearly recognizable.
A food ingredient that often causes problems is gluten. Gluten, in turn, contains gliadin, which can disrupt the intestinal barrier. Gliadin virtually ensures that the intestinal wall becomes perforated, and this causes inflammatory reactions.
For most people, this process is only going to happen in a short window of time after consuming foods containing gluten. So this only becomes a problem if each of your meals consists of foods containing gluten. Bread rolls early mornings, pasta at noon and pizza in the evening is not a good choice.
Some people are very sensitive to this. These lead to a long-term or permanent inflammatory reaction. This is like a hole in the tank. It constantly eats energy and the person affected feels weak.
We can mainly find gluten in cereals such as wheat or rye. On the subject of wheat and gluten, I can recommend the book “Wheat Belly: Lose The Wheat, Lose The Weight, And Find Your Path Back To Health”*.
Other intolerances exist, for example, on lactose, fructose or certain food groups.
Tip: Recognize intolerances
Do you feel weak after eating? Then an intolerance is very obvious. With a blood test, you can easily identify disruptive foods.
4 – Constant “being full”
We all know the feeling after a sumptuous meal: we are tired and sluggish. If we are always full, our body has little need to do anything about it. It’s not just about having a rich breakfast, but generally about being constantly full of food.
We always have enough food in stock and enough body fat to be able to live without solid food for at least 2 weeks.
We have an abundance of energy in the form of food, but at the same time, we cannot muster energy because we still feel weak.
One way to address this dilemma is through intermittent fasting. In intermittent fasting, we set a time window by not eating anything.
Here the body has time to utilize existing energy. He switches to the fat metabolism, so to speak. At the same time, he has time to get rid of waste products, i.e. to detoxify.
I skip breakfast three to four times a week so that I have a food-free time window of around 16 to 18 hours – every now and then I stretch it to 24 hours. On days like this, I often feel more energetic and concentrated because the body is not busy with food utilization.
As the body has to get used to it, you should start gradually. Start with 10 hours and little by little increase to 16 hours. When you have your dinner at 8 p.m., you can have lunch at 12 p.m. I promise that you will not find it so hard.
Train your body to get by without food. The body is naturally used to not always having food available. We have reserves in the form of body fat and nutrient stores in our liver.
Your body will thank you with more energy and focus.
To learn everything about intermittent fasting and the different variations, follow the link below and continue reading there.
5 – Always eat the same
There are so many delicious and healthy foods. Unfortunately, we only use a fraction of what nature offers us. Anyone who has the same breakfast every morning is giving away potential.
Another reason that we feel weak is that we vary too little with the food. A good breakfast lives from a wide range of nutrients. Give your body the opportunity to draw on the full. If you only ever eat curd cheese with nuts, then you only give your body a small selection of essential ingredients.
Offer your body more diversity
The best thing to do is to look for three different breakfast options that you can vary over the week. Use different ingredients and forms of preparation.
This has the advantage that you can immediately feel which breakfast options make you feel weak and which ones give you a lot of energy.
There are so many different types of berries, nuts, vegetables or even meat.
For example, I have the following four favorite variations:
Scrambled eggs with spinach
Avocado with meatless chicken from the previous day
Cottage cheese with nut muesli and blueberries
Low carb rolls with salmon
Simply choose three varying breakfast options and use a different one every day. You can find more options here: 14 quick and wholesome breakfast recipes.
So you see that there are several reasons why you feel tired after breakfast. This exhaustion is really not pleasant, and it’s not nice to fall into an energy hole before lunch. To get around this, look for causes. I hope that the tips mentioned will help you get through the day full of energy.
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