Drowsy After Lunch? Here's Why

Lunchtime rolls around, you sit and eat, and within 20 minutes, your energy levels begin to fade and you have to fight to concentrate and keep your eyes open. There are a few reasons you feel tired or sluggish after lunch, but with a few changes, you'll start feeling completely energized and pumped.

Food that are high on the glycemic index (carbs that raise your blood sugar levels) are big no-nos as the glucose in these foods gets quickly released, causing insulin levels to spike. They may initially make you feel hyped up and energetic, but when the sugar leaves your bloodstream, you'll experience that oh-so-familiar energy crash. Foods that are high in the glycemic index include processed foods and foods made with refined carbs like white bread, pasta, white rice, bagels, low-fiber cereals, crackers and pretzels, baked goods, as well as instant oatmeal, russet and sweet potatoes, juice, soda, and surprisingly, dates, melons, pineapple, raisins, and bananas.

It's best to skip the white bread sandwiches, wraps, and pasta altogether and go for whole-grain bread or actual whole grains like quinoa or barley, or if you do eat them, be sure they're paired with protein (20 to 30 grams) and the good carbs (50 to 65 grams total carbs) and fiber (eight grams or more) found in veggies and fruits. Here are some perfect lunch ideas.

Remember Thanksgiving? It's not just the turkey that makes you feel tired — it's the fact that you've probably eaten two (or more!) meals worth of food at one sitting. Keep lunch to between 400 and 500 calories and your body won't get overtired from working overtime to digest hundreds of extra calories at once. Drink water or seltzer instead of soda to save 100 calories, choose real fruit over fruit juice for added fiber, and don't forget about the extras like that slice of cheese you added to your sammy, that bag of chips, and the postlunch Starbucks latte or cookie — those count too!

Digesting your meal takes energy, so help things along by taking a short walk 15 minutes after your meal. Studies show that a postmeal stroll not only improves digestion, but also helps clear glucose from the bloodstream, lowering postmeal blood sugar levels. It doesn't take much; 15 to 20 minutes is enough. You can take a brief walk to a park or cafe, enjoy your lunch, and then walk back. Plus the endorphins released from a little burst of exercise can also help clear your head and make you feel more energized.