As a kid, you had all the energy in the world. After all, even when it was time to go to bed, you would try every trick in the book to stay awake. But as an adult, you feel tired all the time. You’re stifling yawns during morning meetings, fighting to get through the midday slump, and can barely keep your eyes open after dinner. What can you do to feel more energized so you can fly through your to-do list every day of the week? Try these 4 easy diet changes that increase energy levels.

1. Eat a balanced diet

One of the easiest ways to increase energy levels is to ensure you’re eating a balanced diet. If you’re loading up on carbs and forgoing lean proteins and veggies, your diet may be a key culprit in your fatigue. Start boosting your energy today by eating a balanced diet that includes foods from all major food groups.

2. Maintain a consistent eating schedule

Another way to increase energy levels is to make it easier for your body to sustain your energy levels until your next meal and snack. You can do this by eating at regular intervals each day. This helps your body anticipate when it’ll get food next. As a result, it can manage your energy levels effectively without making you feel hungry to get you to eat.

3. Limit your sugar intake

Sugar may taste sweet, but it can zap your energy by making your blood sugar spike and drop rapidly. That’s why you can increase energy levels by putting a limit on your sugar intake. In particular, avoid foods that contain added sugar, such as candy, cake, cookies, and pop.

4. Eat energy-boosting foods

Whereas foods with added sugar cause your blood sugar to spike and drop, foods that release energy slowly help you maintain consistent blood sugar levels. As a result, your energy levels remain relatively stable throughout the day. What food increases energy levels by releasing energy slowly? Coconut oil. Because coconut oil is packed with medium-chain triglycerides (MCTs), it gives you that much-needed energy boost that sticks with you throughout the day.

It isn’t hard to increase energy levels

Figuring out how to increase energy levels isn’t just about getting more sleep at night. It’s also about ensuring that you’re eating a diet that’s designed to give you energy, not zap it away. To start eating the foods that energize your mind and body, try making these 4 easy diet changes. They’ll help you get the energy you need to make the most of each day.