Created by clinical nutritionist Sarah Di Lorenzo, The 10:10 Diet is a 10-week meal and exercise plan aimed at helping you lose 10 kilos and keep the weight off in the healthiest way possible. The 10:10 Diet not only outlines an easy-to-follow 10-week program to lose 10 kilos, but it goes behind the program to explain the science and logic that were used to create it.
Today, you can read an extract from The 10:10 Diet on how to beat fatigue and low energy. Read on!
Sarah Di Lorenzo
BEATING FATIGUE
Fatigue is something that can be debilitating for so many people. It can impact a person’s relationships, work performance, productivity, parenting and life in general.
Fatigue is a symptom, not a condition, and it affects many people. It can dramatically and adversely impact your quality of life. There is normal tiredness that affects everyone at some point in their day, and then there’s fatigue. Fatigue is low energy on a daily basis and it is not improved by sleep. It can last for a month or can go on for six months or more and it will affect everyone differently.
I’ve treated many people with low energy in my clinic, with huge success. Fatigue can cause a vast range of other physical, mental and emotional symptoms including:
tiredness or sleepiness
dizziness
blurred vision
sore and achy muscles that are weak and tender
appetite loss
reduced immune function
impaired hand–eye coordination
short-term memory problems
slowed reflexes and responses
poor concentration
impaired decision making and judgement
irritability
low motivation
brain fog
Identifying fatigue
The first step for patients who are really fatigued is to head to their GP and have a blood test to establish their levels of vitamin D, iron and C-reactive protein (CRP). CRP is an inflammation marker and I believe it’s important to track it as it can be a strong indicator of possible disease states. If you’re on top of these markers, chances are you will pick up if something is wrong sooner. I always request it when I do my own bloods and track it looking for any trend.
When we are under a lot of stress, our body responds by releasing adrenaline and cortisol – the fight or flight stress response. When stress is ongoing, it results in constant fatigue and exhaustion because it leaves the body in a state of tension and high alertness.
I encourage my patients to work on recognising their stress triggers and managing them well through delegating more and seeking help from others. It’s common for people who are stressed to experience poor sleep and to stress eat, which leads to fatigue. Be kind to yourself when you are stressed. What would you tell someone who is stressed? You would tell them to get help, meditate, take a break or get a massage – so take your own advice!
Iron deficiency is a condition that will leave you short of breath and tired. An iron deficiency occurs when the body can’t produce enough of a substance called haemoglobin in the red blood cells, which enables oxygen to be carried around the body. Iron-rich foods include shellfish, red meat, legumes, pepitas, quinoa, turkey, broccoli, tofu and tuna. A blood test will tell you if you are deficient. If you are, it can be addressed by increasing iron-rich foods in your diet and, in some cases, through supplementation.
One of the symptoms of low energy is low vitamin D, which is why I recommend clients get their vitamin D levels checked when treating low energy. Unfortunately, it’s often overlooked as a potential cause. As a clinical nutritionist, I look at blood tests all the time and at least 95 per cent of the vitamin D readings in my patients are low.
Numerous studies have shown that very low vitamin D can cause fatigue, which has a severe negative effect on the quality of life. We get vitamin D from the sun and some foods such as fatty fish (such as wild salmon, sardines and herring) as well as eggs, dried mushrooms, red meat and liver.
Inflammation is linked to an increased risk of diabetes, heart disease and obesity. The foods we consume can significantly affect inflammation in our body and it can impact all body systems. Inflammation can be caused by a poor diet, being overweight, stress, poor sleep and smoking. When unmanaged it can become chronic and cause changes in physical function, influencing energy levels and your general feeling of wellbeing. Foods that cause inflammation are refined carbohydrates, processed meats, trans fats and artificial sweeteners, as well as sugar and alcohol.
If you are someone who gets the big afternoon slump around 3 or 4 pm every day, then this could be a sign of cells becoming resistant to insulin. Insulin is required to transport glucose from your bloodstream to your cells, where it enters an insulin receptor site to be converted into energy. When we indulge in sugary food, including refined carbohydrates, we get that sugar high and low – but that is a short-sighted decision. Removing these foods during the afternoon slump is important to beat fatigue.
When immunity is low, our infection rate is higher, and this can also be linked to fatigue. Taking care of gut health is one of my first treatment recommendations. Good-quality probiotics will help improve your gut health and build your immunity. If you are someone who gets sick often and has recurring infections, chances are that you have a lowered immunity. Increase your immunity by eating a healthy diet full of foods rich in vitamin C, vitamin B6 and zinc, probiotics and anti-inflammatory, antibacterial foods.
Hydration is one of the most easily overlooked causes of fatigue. Eight glasses of water daily is outdated information – our adequate hydration rate is 30 ml per kilogram of body weight. So, for example, if you weigh 60 kilograms, you would drink 1.8 litres of water a day. When the body is dehydrated, you will experience a drop in blood fluid volume. As a result, the heart needs to work harder to pump the proper amount of nutrients, oxygen and fluid to cells – this extra effort from the heart will cause fatigue. The body also struggles to regulate its temperature to deliver oxygen to the cells when it’s dehydrated.
Check out our video interview with Sarah Di Lorenzo over on Booktopia’s Facebook page!
Eating to beat fatigue
A balanced and healthy diet is extremely important when managing fatigue. A good balance of macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals) is important.
When treating low energy, we can refine this into specific nutrients that the body can use, such as B vitamins, coenzyme Q10, omega-3, vitamin D, iron, vitamin E and zinc.
It’s important to remember that what we eat fuels the body. When we use a nutritionally balanced, healthy diet to treat fatigue, we will also reduce inflammation, and improve mental and physical health.
What foods should we avoid when we are feeling fatigued? Sugar, caffeine, alcohol, saturated fats, all refined foods and gluten. A gluten-free diet is essential because gluten is known to trigger intestinal inflammation and increase intestinal permeability, where substances such as bacteria and toxins can pass through the intestinal wall.
Weight loss is essential for improving energy levels. Believe me, this is something I hear all the time from patients who’ve lost weight. They are so surprised at their new vitality. My golden rules when it comes to your daily diet essentials are:
Don’t skip breakfast: this really is the most important meal of the day. Ensure your breakfast is protein-based to stabilise blood sugar levels for the day ahead and make you feel fuller for longer.
Water is essential: think of it as a prescription and drink lots of it! Hydrated bodies function better.
Stick to recommended portion sizes and don’t overeat: large meals overload energy production systems and are inflammatory
Energy boosters
What we eat and the time we eat plays a huge role in our energy levels throughout the day. The nutrients that improve energy include B vitamins, antioxidants such as vitamins C and E, and omega fatty acids. Foods rich in these are essentials to include in our diet. Food with a low glycaemic index will give a slow release of energy as will including protein in each meal.
In order to boost your energy, look for foods with:
low glycaemic index (GI): foods with a low GI are good for slow release of energy
fibre: to keep you full and healthy
protein: good for a slow release of energy
B vitamins: fantastic for supporting your energy and your nervous system
antioxidants: these promote blood flow, keep you oxygenated and therefore energised
good fats: a fantastic energy source. Top energy boosting foods include:
eggs: full of protein and B vitamins, but also, the protein has an amino acid called leucine that stimulates energy production
protein: you should have 100–150 grams of good-quality lean protein such as seafood, chicken, tofu, lamb, turkey, pork or beef with each meal. Protein will sustain you and keep your blood sugar levels stable • bananas: I love bananas for a natural source of energy because they contain vitamin B6, potassium, fibre and carbohydrates. Note that the sugar from fruit is coupled with fibre, so the energy release is slow
watermelon: good for hydration
oats: packed with fibre and a slow release of energy
chia: full of fibre plus protein
brown rice: low in GI and packed with B vitamins and energy
quinoa: a fantastic seed that’s a good source of energy
almonds: good fats, fibre and protein
avocado: good fats that reduce blood pressure
Greek yoghurt: carbohydrates (sugars) plus protein
kale and spinach: antioxidants and fibre
strawberries: carbohydrates, sugar and antioxidants
oranges: vitamin C, fibre and antioxidants
dark chocolate: antioxidants that increase blood flow throughout the body. But have no more than two squares to get the health benefits
sweet potato: low GI and full of good-quality carbohydrates to sustain a slow release of energy
nuts: good fats, fibre and a great source of energy. Just keep the serving size to 30 grams per day
beans, pulses and legumes: great for energy. They digest slowly and are a fantastic source of protein, carbohydrates and fibre. Plus, they’re easy and affordable
lentils: another good source of fibre and protein. Plus, they’re easily digested.
—This is an edited extract from The 10:10 Diet by Sarah Di Lorenzo, Clinical Nutritionist. Published by Simon & Schuster Australia.
The 10:10 Diet
The Healthy Way to Lose 10 Kilos in 10 Weeks (& keep them off forever!)
The 10:10 Diet not only outlines an easy-to-follow 10-week program to lose 10 kilos, but it goes behind the program to explain the science and logic that were used to create it. Devised by clinical nutritionist Sarah Di Lorenzo, The 10:10 Diet outlines the factors that contribute to weight gain and how to eliminate or respond more effectively to them.
The roles played by stress, lack of sleep, unhealthy food options, mental and societal roadblocks and other factors are explained in layperson's terms, and Sarah draws from both her own experience...
How to read a skincare label, with Hannah English! 
Read a Q&A with Dr Nikki Stamp | Scrubbed 
Ten Terrifying Questions with Alison Daddo!
Comments