to ask those of you who are bouncing with energy what you eat

[VitoTheDecison]

....because I'd like to replicate your diet.

I'm afraid I'm one of those nauseating people who is always full of energy, although to be honest I think it's because if exercise rather than what I eat. I notice a dip in my energy levels if I don't train for a few days. As for food, I follow a low carb high protein plan, I can't cut out all carbs, I love porridge too much, I also have a lot of nuts, avocados and sweet potatoes. Everything I eat is full fat; yoghurt, milk, butter etc. no low fat or diet products in my house. I'm not a big drinker but do like an odd red wine. Are you exercising? And what's your diet like at the moment?

the only time I'm full of energy is when I've slept from 10.30pm to 7am

In for the suggestions, I'm really low on energy at the moment and need to get back on track.

I definitely have more energy when I exercise and find it easier to keep my food on track too so I don't waste all my workouts.

I agree with Kew that I only have high energy levels because I exercise regularly. I also sleep well because of it, and notice within a couple of days if I stop that my sleep patterns go a bit mad.

No low-fat stuff, but a pretty healthy diet. I don't eat fried foods aside for an occasional fried egg, lots of fish, pulses and lean meat, snacks are generally nuts, fruit or veg and hummus. I don't eat much bread because I have no self-control and will destroy an entire loaf if I start and it leaves me lethargic.

And breakfast. I must eat breakfast or I end up bingeing on rubbish mid-way through the morning.

Same, esiotrot! I find if I've not had s good sleep I reach for an unhealthy breakfast and then I have terrible energy slumps all day. Good sleep and waking with enough to make a good breakfast (usually eggs) is the first step for me.

I agree with everyone else I think. Good quality diet (enough of it), exercise, sleep.

And these things all reinforce each other.

With food - there are two ways to low energy:

• Eating lots of crap - you might have enough energy in terms of calories, but your body can't make good use of them because you're not well nourished enough in other ways. Adding additional vegetables to your diet is the first change I'd make
• Not eating enough - eating really healthily (lots of veg, protein etc) but just not eating enough calories. This will make you feel low energy (and probably cold and miserable too).

My diet is fairly healthy I think -porridge, salmon, veg, fruit, eggs. Very little bread as it makes me feel bloaty and hardly any alcohol. Not too good at drinking water. I do feel better when I exercise or am generally busy in social sort of way.

Bananas! I'm a monster without my daily banana . I eat quite a lot of fruit. I'm vegetarian although I lean more towards veganism because I'm not overly into eggs, I won't drink dairy milk (only unsweetened almond) and I try not to eat too much cheese. A lot of full fat hummus, vegetables, only drink water (aside from morning coffee and occasionally a herbal tea).

Exercise and enough sleep are key though. If I don't get at least eight hours I feel drained and grouchy. I work out six days a week and don't drive so walk a lot.

For me it is exercise and sleep. When I don't get enough of one or the other then I am lethargic and can't be bothered. What I eat seems to have very little to do with it.

Like most people here it is the virtuous circle of good sleep, wake up feeling refreshed and energetic, and motivated. Eat fairly well ( no junk, no alcohol ) exercise a lot, sleep well.
I really don't cope well with a disturbed or late night. In bed by 10:30- 11pm. I sleep like a log after a good run. Even a small amount of alcohol spoils everything.

I really notice an energy dip if I indulge in lots of sugar or carbs. I feel much more energetic both physically and metally if I eat light and healthy.

Hi Vito - maybe need to consider the combined effect of diet+exercise+ hydration +sleep

I emboldened hydration because that was the thing that stood out for me in your post - "not too good at drinking water".

if there is one thing that I can recommend, which changed my well-being for the better, is increasing intake of filtered water. I carry a bottle everywhere now, its a good habit, feels like something missing without it

I low-carbed for years and it was only after a few months Mediteranean-type food, with plenty of complex carbs and fruit, that I realised I'd been lacking energy for years.
I train 5-6 days per week, so maybe why I feel better with generous portions of quinoa, potatoes, rice, pasta. I eat masses of fruit now and (unintentionally) replaced most of the red meat I was eating by fish and chicken.

However, that's just me: There is no one diet that fits all: some folk do better on low carb / low fat / Mediteranean / vegan .....

Increasing veg portions, doing regular exercise and cutting down on junk food would help most folk.
Also, keep within the recommended daily & weekly limits for alcohol, Calculator

High protein, high fat, weightlifting. I don't drink and don't really do sweets/crisps and stuff.

I'm not full of energy (far from it), but the only time in my life when I was, I was taking a lot of exercise. I was probably at the gym at least 5 days out of 7.

I think it's a vicious circle. When you're knackered, the last thing you want to do is exercise, but that's precisely what you need to do. Despite knowing this, I have failed miserably to return to my routine after a chest infection earlier this week, as I feel too tired.

Diet wise, I think you naturally start to eat well if you're exercising (or I do anyway). I reduce my carbs intake considerably, but haven't ever cut it out completely.

Tbh OP, I think exercise is the key. I should really listen to my own advice!

Oh and I also agree with the comments regarding alcohol. Gone are the days when my body could cope with whatever I threw at it. If I have a drink, I feel noticeably awful for at least a couple of days afterwards. Sadly, that doesn't always stop me.

I find that I have more energy on days I build in more walking. Even if I started the day lethargic, walking 40 minutes to a more distant station in the morning gives me more energy and makes me want to walk more later in the day.

I don't know about 'bouncing with energy', but I am pretty active.
I eat normal food ,apart from being mainly vegetarian (I eat oily fish once a week, but other than that all veggie). I usually have about 6 hours of sleep (could well be less,especially in the summer) so do sometimes have a power nap in the evening.
Breakfast - porridge, with mixed dried fruit. I always have exactly the same.
Lunch - usually a wholewheat pitta with cheese or hoummus and a bit of salad.
Dinner - something like lentil and veg curry, lentil bolognaise, or a cheese omelette with tinned tomatos and peas. I do usually have at least '5 a day'. Usually a yoghurt as well.
That's the good bit. I have been eating a fair amount of crap on top, hence the need to lose a bit of weight.

I see someone mentioned alcohol. I am teetotal, have been so for about 5 years now, and noticed a big improvement in my energy levels when I stopped drinking.

I don't know that you could describe me as bouncing with energy, but there are three things that really make a difference, but are very hard to do when you have low energy levels.

Food - No refined sugar and really cut back on white carbs, especially bread. All the things you think you want when you're tired. When I do cut them out I feel better within a day or two.

Be busy - it sounds perverse but I definitely have more energy when I do more. Sitting in front of MN is completely energy zapping.

Fresh air and daylight - even just getting out for a 20 min stroll at lunchtime makes a difference, whatever the weather.

Exercise does it for me too. Keeps me in a high for ages afterwards, and I inly want to eat good stuff

Veg
Veg juices
Gluten free crackers
Cheese
Fruit
Eggs
Whole grains

And a new discovery is those nakd bars!