How to Fight Fatigue with Proper Diet?


In today’s busy lifestyle, all of us don’t have enough energy. To overcome that part, we all use to go for drinks and foods which are high in carbs like caffeine and sugar. These drinks and foods offer us a temporary boost by it is not long term. It is very much essential to understand the proper diet which we should follow, especially to fight fatigue. Whether you consult a dietitian for weight loss or else to fulfill your weight loss goals, a proper diet is what they will recommend.

how to fight fatigue with proper diet

Fatigue – a feeling of tiredness

Fatigue is defined as a feeling of tiredness or lack of energy that can be physical as well as mental. It can be considered as same as drowsiness and is very common nowadays. Below are some symptoms of fatigue

  • Weakness
  • Lack of energy
  • Difficulty in doing tasks
  • Fainting
  • Loss of consciousness

Causes of fatigue

There can be many causes of fatigue; some of them are listed below:

Lack of sleep

Seven to eight hours of sleep is a must, and if not, this lack of sleep causes fatigue. In case any problem makes some changes in your sleeping environment to get enough of it.

Sleep apnea

The primary reason for fatigue is sleep apnea, as it is a sleep disorder in which a person stops breathing for a short period during sleep. It can cause loud snoring along with daytime fatigue. It happens due to smoking, being overweight, and drinking alcohol.

Not consuming enough nutrients

What you eat highly affects your overall health, and consuming foods that are not enough nutritious can cause fatigue. Eating foods that spike your blood sugar will make you feel tired. Dietitians recommend a balanced diet to overcome fatigue and to stay energetic.


Anemia is one more reason for feeling tired and is a common cause of fatigue in women. If your body lacks iron, then your body will not get enough oxygen, which it needs for energy.


 There is also a mental cause of fatigue, which is depression. It can be resolved without treatment; just you have to be mentally strong and can also treat with therapy and medications.

 A detailed guide about energy-producing nutrients

According to Dietitians, your body needs certain nutrients to feel energetic and healthy. The proper diet plan is the best way to fight fatigue, and consuming proper nutrients is vital. Your body uses energy-producing nutrients at the cellular level, and that feels the body and gives a long-lasting effect. Below we have listed some energy-producing nutrients that you should know:

  • Magnesium
  • Iron
  • Protein
  • Creatine
  • B vitamins
  • Carnitine
  • Potassium

If you want to fight fatigue, you should look for fatigue fighters and to check on carbs and protein intake. Both nutrients come from grains as well as sugary foods that offer quick energy but are not long-lasting.

Tips to fight fatigue with food

When we feel tired, we use it to overcome it by drinking or eating sugary items to boost up energy. We all don’t understand that these foods for sure boost energy level instantly but lack staying power. There are many tips that can be beneficial for you to fight fatigue and which will guarantee a long-lasting energetic persona. Below are some tips to fight fatigue with food:

Never skip breakfast

 It is recommended to never skipping breakfast as it is the primary step to perform better. You can choose foods that contain fewer calories but never skip it.

Cut coffee intake

Two cups of coffee on a daily basis can be fine, but increasing coffee intake will make you feel tired. To fight fatigue, you have to cut your coffee intake, especially drinking it in the afternoon or in the evening can make you feel more fatigue the next day too.

Avoid refined carbs

 It’s true that carbs are the best nutrients to boost energy but not highly refined carbs. Having candy, sweet baked items, and white bread can make you fatigue. Instead of it, you can choose brown rice, oatmeal, oranges, spinach, broccoli, blueberries, and more.

Adding lean protein is a must

Protein is one of the vital nutrients that your body needs, but it takes time to digest. You should try out to add lean protein in your meals or snacks to fight fatigue. Even nutritionists suggest adding yogurt, cottage cheese, almond, or else peanut butter to snacks or meals.

 Have small portions

Never skip a meal; instead, choose small portions and frequent meals in a daily diet plan. As recommended by many not eating frequently will make your energy levels fall down. Try to consume smaller meal portions frequently.

Fatigue is a response to physical exertion, emotional stress, lack of sleep, and poor eating habits. You can easily fight fatigue by proper diet and some lifestyle changes. Consult Dietitian for weight loss, to get a proper diet chart for yourself and to stay energetic and fit.

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Archana is a professional content writer with over five years of experience in the field. Her writing style is engaging, informative, and thought-provoking, and she always strives to deliver content that resonates with her readers. Archana is also a passionate traveler and has visited many places across the world. She often incorporates her travel experiences into her writing, adding a unique perspective to her work.