Ask a Dietitian

As seen on BCTV Noon News January 27th, 2004

If you have been trying to lose weight but are finding that you just don’t seem to have the energy you need to keep going, here are a few things to consider.

Eat Often – Eating frequently during the day can help maintain more consistent blood sugar levels and prevent energy slumps mid-day.  Try to eat every 3 hours alternating meals and snacks

Eat Enough Calories – it is not necessary to eat 1100 calories to lose weight.  You can lose weight by eating 1600-1800 kcal in combination with some activity.  Consult a dietitian to help you devise a program suitable to your needs. 

Eat Less Sugar – Eating too much sugar can lead to blood sugar swings and result in low energy and mood swings.

Eat Enough Protein – Be sure you are getting at least 2 servings of meats or alternatives each day.  One serving is equal to 3-4 oz of fish, poultry or meat, ½-3/4 cup beans, 100g tofu, ¼ cup nuts, 1-2 eggs, 2 Tbsp peanut butter.  Protein helps maintain more consistent blood sugar levels and can also improve satiety.

Check Your Iron – Often when we reduce calories in our diet we also limit some of our best iron sources such as meat, fish and poultry.  Other sources of iron include breakfast cereal, whole grains, legumes, dried fruit, dark green leafy vegetables, nuts and seeds.  The iron in these foods is not well absorbed so you should combine them with a source of vitamin C from foods such as citrus fruit, tomatoes, strawberries, peppers and broccoli.  If you are sleeping more than usual, feel out of breath doing simple activities and have a pale complexion you should visit your family physician and request to get your iron levels checked.

Calcium – Be sure you are getting 2 milk products per day and 500mg calcium as a supplement to get a total of 1000mg calcium per day (if you are between 19-49yrs).

B Vitamins – Some B vitamins are involved in the conversion of carbohydrate food into energy.  If you are low in B vitamins you may be low in energy.  You can take a multivitamin with Bs in it or take a B50 complex in addition to eating foods with B Vitamins such as whole grains, meat, fish and poultry, eggs, vegetables and fruit.

Water – Aim for 8 cups of fluid daily to ensure adequate hydration

Activity – Be sure to combine regular physical activity with your weight loss program

The Bottom Line – When embarking on a weight loss program it is a good idea to discuss it with a dietitian to ensure you are getting all the nutrients you need to stay healthy.  What is the point of looking good on the outside if you are sick on the inside?