MIDDAY SLUMP: You Have To Eat A Snack Between Lunch and Dinner


Ever catch yourself nodding off about an hour or two after lunch?  “If you started your day with nothing more than a cup of coffee or a bowl of cereal, you’re bound to feel your energy start to drop sooner in the day.”  Protein six times a day helps this from happening.

And if your lunch mainly consisted of carbs, then after a meal later on,  there is a huge drop in blood sugar.  However, after any meal, your blood sugar rises for about two hours—and then it drops off.   Your lunch has to contain enough protein and fiber, and if not, then your blood sugar can rise and drop even more quickly, causing you to feel groggy.

Even if you eat a substantial breakfast and a lunch that combines carbs and protein, you might still have the midday slump. Eating raises your body’s core temperature as the body works to digest and metabolize your food.  After you eat a meal, a few hours later, your core body temperature drops, signaling your brain to release melatonin, which causes you to feel tired.

One thing that can help is to exercise.  Regular exercise has been shown to provide more energy throughout the day. If you aren’t able to get in an early-morning or lunchtime workout, try a 15-minute power walk around the time you usually start your slump.   Snacking helps to control blood-sugar levels.  The ideal snack is around 200 to 300 calories and contains a balance of carbohydrates and protein.

If you want to lose weight and keep your metabolism going AND you want to stay awake during the day and be productive, you need to eat your midday snack.

8 suggestions for a snack:

1. A piece of fruit and two tablespoons of peanut butter (or another nut butter).

2. One ounce of almonds and a handful of grapes or a piece of fruit.

3. One ounce of cheese with a few whole-wheat crackers.  Watch the carbs in the crackers.  Look at the box.

4. Two ounces (a moderate handful) of trail mix.

5. Six ounces of greek yogurt with fruit.

6.  A low carb protein bar

7.  A hard boiled egg and a piece of fruit.

8.  A couple of slices of meat, cheese and a piece of fruit.