You know the story all too well. You’re at work, feeling good and getting stuff done. Then 3 PM hits you like a freight train. All of a sudden you feel sluggish, hungry, and unable to concentrate on the simplest of tasks. You are not alone. This phenomenon is so widespread it has come to be known as ‘the afternoon slump’, or ‘3pm munchies’. Luckily The Doc has some tips on how-to-beat-3pm-snack-cravings and keep unnecessary snacking at bay.
Forget About Those Sugary Pick-Me-Ups
Sugar is not your friend. Especially when it is found in the snacks you tend to turn to in the midst of your 3 PM blues. Think chocolate bars, muffins, and endless energy drinks. They may provide you with a quick burst of energy, but ultimately they will make you feel even more lethargic after those pesky blood sugar levels plummet once again.
Instead, you should be reaching for slower burn energy sources. This includes protein, fats, and complex carbohydrates such as whole grains. All three have distinct roles in powering the brain and are critical if you want a lasting energy hit. It is also a good idea to fill up your water bottle throughout the day; as often we mistake our bodies telling us that we are dehydrated, for sugar cravings.
Unlock Your Energy
Do you spend a significant amount of work time looking forward to your lunch – a hearty pasta anyone? As it turns out, you might want to opt for something a little lighter, or at least reduce your portion sizes. The digestion process diverts blood away from our brains; which explains why our abilities to concentrate fly out the window at 3 PM. And, the more we eat, the longer it takes to digest.
It is also a good idea to get out of the office. First of all, eating at your desk is not very productive. Plus, getting some fresh air (and getting away from your screen) will boost your energy, and your mood; allowing you to get more done when you do return to your desk.
Protein Holds The Power (And The Energy)
There’s a reason that a high protein diet is also referred to as the high energy diet. When you eat protein it is broken down into individual amino acids, giving your cells access to whatever is needed for the job at hand. This includes building and repairing muscle, skin, and bone tissue, digesting food, and activating your metabolism. The nitrogen must also be removed from these amino acids. This process is what allows protein the ability to fuel your body with a slow burning energy source.
Protein is also an important nutrient on the journey to weight loss, and better health. When you are eating enough protein in your diet, your hunger hormones are reduced leaving you feeling more satiated. A reduction in hunger encourages fewer calories to be consumed, aiding weight loss efforts.
Consuming whey protein, like that found in protein powder, before a meal can also result in a smaller increase in blood sugar after the meal. Further helping to avoid the afternoon slump.
The Doc’s Protein
Our Doc’s know the value of a protein full diet. Not only do all our menu’s (Yep. Even vegan) provide you with a nutritionally balanced diet, including plenty of protein.
We also have protein powder available to help satiate snack cravings, tide over hunger until the next meal time and keep you healthy. Both our Whey Protein Isolate (WPI) and plant-based protein contain an exceptionally high amount of protein per serve (and in only 100 calories, bonus!) They are also suitable for people with digestive issues, such as lactose sensitivity, or anyone suffering from gas or bloating. And, we have vegan and vegetarian options available so everyone can get that energy hit.
If you need help finding the right balance in your diet, or simply need that extra energy boost than The Doc’s protein and nutritionally balanced menus might be right for you. They’re calorie and portion controlled to you by our Docs, and full of nutritionally balanced whole foods that your body needs and loves. Ensuring that your weight and health goals are met! Book in with one of our Docs and start next Tuesday.
The Doctor’s Kitchen and our doctors service all Brisbane, Gold Coast, Sunshine Coast, and Toowoomba areas.
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