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TOPIC: How to avoid energy crash after lunch?

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April 17, 2012 12:33 PM
I am often very tired after lunch. Right now I feel like I can hardly stay awake. I about 1 1/2 hours ago. A bit about me...I am 36 (37 next month), have four kids (youngest is 6 months and wakes up quite a bit at night still), weigh 148 and am 5'0" tall. I had gestational diabetes and my fasting BG has been high for the last month (usually high 90's or low 100's). I go in for a fasting glucose tolerance test next week. That being said, what are some general food rules for avoiding a crash after lunch? Here is what I have eaten so far today:

Breakfast--Quaker weight control oatmeal and an egg muffin cup (about 3/4 of an egg, a bit of sausage and onions and peppers).

Lunch--I was very hungry (still am)--homemade pasta fagioli soup (1 cup);yoplait greek yogurt;carrots, snap peas and grape tomatoes; Zone simple perfect energy bar; and I just ate a piece of string cheese.

Any suggestions?
  14068738
April 17, 2012 12:36 PM
I also drink diet soda. I hadn't really thought about it until now, but could this be a "crash" from not having caffeine for a few hours? I usually have three cans of soda per day--two in the morning and one in the afternoon (just having it now). I do stay tired throughout the afternoon, though.
  14068738
April 17, 2012 12:37 PM
How much water are you drinking? Tiredness can result from dehydration too.

*just saw the diet soda thing - that will dehydrate you too if you aren't drinking enough water with it.
I will be the last person to tell someone to stop with the diet soda's and you will probably hear that from many others, but I figure everyone has things they don't wnat to give up and need to make them fit in their new lifestyles........mine is coffee creamer.....and the occasional slice of cheesecake :)
Edited by abcwhite10 On April 17, 2012 12:40 PM
April 17, 2012 12:37 PM
Insulin which regulates the glucose in the blood makes that. When you run low on it is the time the regulation is over. (Takes roughly 3 hours. You can avoid that by :

- Eating food with low GI (cook your pastas al dente)
- Mixing some vegies with your plates

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April 17, 2012 12:56 PM
I do drink water as well. I am always drinking something. :) I keep telling myself I should stop drinking soda but then don't know how much it will actually help me, KWIM? I hear some people say it made a big difference in how they feel, others didn't notice anything. I didn't notice any change when I stopped drinking it during my pregnancies, but then again, I was tired all the time from being pregnant. However, if the soda is what is causing me to feel this way then I would stop.

Is there anything that I should do differently with my eating, based on what I have eaten so far today? The soup had a small amount of pasta (8 ounces for the whole soup which comes to over 8 servings) but is mostly tomatoes, beans and a small amount of ground beef.

If I am pre-diabetic could that be causing tiredness?
  14068738
April 17, 2012 12:57 PM
go to bed earlier
April 17, 2012 12:59 PM
I am also breastfeeding, forgot to mention that.

I can't get much more sleep since the baby wakes up frequently.
  14068738
April 17, 2012 1:00 PM
I eat snacks between breakfast and lunch so that I don't over indulge at lunch which then leads to a crash for me after lunch. I also try to eat a lot of veggies and protein at lunch and stay away from pasta. When I start to feel tired, I go outside in the sunshine for a 10 minute walk.

ETA: That first sentence is confusing - if I over-indulge at lunch I crash after lunch. If I eat snacks mid morning, then I'm not starving my lunch and I don't over-indulge.
Edited by ladyace2078 On April 17, 2012 1:01 PM
April 17, 2012 1:01 PM
I would have a mid morning snack and a smaller lunch. In fact, I do. =D
April 17, 2012 1:01 PM
Avoid the simple carbs and sugar at lunch. Eat a protein based meal and follow up about 30 min later with water!!!!

Crashing is either carb or sugar issue. Eat protein which gives you real engery, no crash!!!

Oh and get rid off or really cut back on the diet soda.......

Best of luck!!!
  2399006
April 17, 2012 1:01 PM
I would say go low-GI on the carbs, and to be honest you might as well cut the diet drinks to see if it helps. Many say that fake sugars will give you a bigger crash so it's probably not helping.
April 17, 2012 1:01 PM
Maybe go for a run on your lunch break? or some other type of activity. I used to have the same problem before I started running on my break. It's a great energy/mood boost for the day.
April 17, 2012 1:01 PM
QUOTE:

I am also breastfeeding, forgot to mention that.

I can't get much more sleep since the baby wakes up frequently.


I think having a newborn is the reason you're sleepy after lunch, rather than insulin.
April 17, 2012 1:02 PM
Reduce simple carbs and up protein at lunchtime.
April 17, 2012 1:05 PM
I hear meth works pretty well. May help you lose some weight too. Bonus!
  6061830
April 17, 2012 1:07 PM
As a recovering Mt. Dew addict, put down the pop! Seriously, I quit drinking it by downing a glass of water first thing in the morning. That way when I had my Dew on the way to work I wasn't actually thirsty. Sure enough, by about day 4 I wasn't even finishing my can of Dew. I don't know if you drink pop in the morning but I always did and it turns out (DUH!) my body was just thirsty from not drinking all night. That trick resolved the morning Dew issue. Next, I quit buying it at home and I carry my water bottle with me AT ALL TIMES! I keep one in my freezer as well about half full. It freezes, I add water and constantly have ice cold water at home. After a couple weeks I didn't even miss it. I still have a soda here and there but even when I have one I usually don't finish it and I'm getting a water instead. It has made a huge difference for me and I no longer have the caffeine crash that comes with pop! My head used to start drooping at my desk around 3 everyday. This has stopped since I quit drinking pop. Coincidence?? Maybe but I like to think it was the soda. Good luck! wink
April 17, 2012 1:07 PM
QUOTE:

I hear meth works pretty well. May help you lose some weight too. Bonus!


Nice.. that was ALMOST funny. yawn
April 17, 2012 1:07 PM
QUOTE:

I am often very tired after lunch. Right now I feel like I can hardly stay awake. I about 1 1/2 hours ago. A bit about me...I am 36 (37 next month), have four kids (youngest is 6 months and wakes up quite a bit at night still), weigh 148 and am 5'0" tall. I had gestational diabetes and my fasting BG has been high for the last month (usually high 90's or low 100's). I go in for a fasting glucose tolerance test next week. That being said, what are some general food rules for avoiding a crash after lunch? Here is what I have eaten so far today:

Breakfast--Quaker weight control oatmeal and an egg muffin cup (about 3/4 of an egg, a bit of sausage and onions and peppers).

Lunch--I was very hungry (still am)--homemade pasta fagioli soup (1 cup);yoplait greek yogurt;carrots, snap peas and grape tomatoes; Zone simple perfect energy bar; and I just ate a piece of string cheese.

Any suggestions?


Are you eating all your calories, or running a higher deficit in the hopes of losing weight faster? If you are, STOP IT. Tiredness sometimes is a sign of lack of sleep, and sometimes a sign that you aren't feeding the machine properly and you need more fuel.

But far more importantly...

You said you are breastfeeding. Are you counting the calories you are giving your baby? You are making your baby's food right now and your body needs extra fuel to make that happen. The quality of that milk is more important to your baby's health than losing weight is to yours, so DO NOT go by this site's basic recommendation for your daily calorie intake - talk to your doctor or pediatrician about how many calories you should be eating and what they should consist of.
  20407831
April 17, 2012 1:08 PM
I admire you so much for having four kids and trying to get in shape! I was exhausted for years with just one child! Try to stay away from sweets, eat small protein-filled snacks throughout the day. Good luck and more power to you! smile
  11497435
April 17, 2012 1:08 PM
It always helps me to eat a good snack around 2 or 3ish. I like to have some protien along with a fruit. A big glass of chocolate milk sounds good right now though. Since you are breastfeeding make certain you are eating plenty of calories.
  4614081
April 17, 2012 1:08 PM
I save my b vitamin and my daily multi vitamin for after lunch to give me an extra pick me up in the afternoon.
April 17, 2012 1:09 PM
QUOTE:

I also drink diet soda. I hadn't really thought about it until now, but could this be a "crash" from not having caffeine for a few hours? I usually have three cans of soda per day--two in the morning and one in the afternoon (just having it now). I do stay tired throughout the afternoon, though.


It could. Save half the diet soda from lunch and drink it an hour later. (with plenty of water to buffer the caffeine's diuretic effects, especially if you're tired and breastfeeding). If the "crash" moves out an hour or goes away, then it's caffeine letdown.
  20407831
April 17, 2012 1:10 PM
If this happens consistantly after eating you may want to check into several things:

Lower the amount of carbs you are eating. Sugar and the resultant insulin response could be causing the issue.

Talk to a doctor about an insulin resistance test. After having a baby my wife became insulin resistant and does not deal well with carby foods

Have your thyroid checked. Changes to the thyroid can occur after pregnancy, and one of the symptoms of hypothyroid can be an afternoon crash. Again, taking in less carbs is your best defense here as well.
  4724989
April 17, 2012 1:11 PM
I noticed a huge difference when I was drinking diet soda. I gave it up. I have an occasional one. If you can, I would just stop drinking it. I feel a little tired after lunch too but it is more because I am bored or work is extremely quiet.
April 17, 2012 1:13 PM
I'm pretty sure you're supposed to get some extra calories in your daily allowance for breastfeeding...here are a couple articles on it. As far as I know, there's even a listing for breastfeeding under the exercise diary so you can add it on.

http://kellymom.com/nutrition/mothers-diet/mom-calories-fluids/

http://www.breastfeedingbasics.com/articles/nutrition-exercise-and-weight-loss
(see about halfway down the page for this one)

These extra calories might help you add in a few extra snacks that'll help keep you going. Some good options: hard boiled eggs, nuts, carrots/apple with peanut butter. And definitely look into adding more protein to your diet. Since you like oatmeal, check out Kashi Go Lean's honey cinnamon oatmeal - it's sooo good and there's a ton of protein to help keep you full.
  5367199

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