The positive impact of a good diet on health has been known for a long time. The positive effect on performance is well researched when it comes to athletes. The impact on time management is less researched and was surprising to me.

Habits are deeply engrained, hence you will not be able to change them overnight. The key challenge is to go through a period of changing habits. To make this change simple, the tips presented change very little at any given time.

Looking at our half-year diet change program, you will be surprised how few changes it boils down to. Stretching the program over half a year requires very little change at any given time plus makes it much more likely that you will achieve sustainable change.

Our diet is a product of our eating habits which may reach as far back as childhood.
An apparent example are people who continue with their diet years of even decades after relocating to a different country (I was one of many of those – and sometimes still am). This is good if you have learned to consume good food and bad news for the rest of us (unfortunately including many of today’s kids). But eating habits can be changed in a conscious effort. And that is exactly what this chapter is about!

Steady energy diet info graphic


~~~ Steady Energy Diet ~~~

What you eat will directly affect your energy levels. Our tips will do two things: a) give you prolonged high energy and b) avoid energy spikes because they are always followed by energy dips. The right diet will also avoid the dip after work when you don’t have the energy for your family – a common problem.

1Have a healthy breakfast. Definitely don’t skip it.

2Replace high GI* food by low GI food. High GI foods will cause large fluctuation in your blood sugar levels, whereas low GI food provides much longer energy release.

3Some high GI foods are: most white bread, most short grain white rices, potatoes and many others. Some low/medium GI foods are: most wholemeal or rye bread, some long-grain or brown rice, sweet potato, many fruits. Wholemeal products are generally medium GI. Search the internet for comprehensive GI lists under “GI index.”

4Love your coffee? Avoid 5-10 coffees, the occasional candy, and so on. It’s just a soft addiction and self-inflicted distraction. Drink plenty of water and have fruit snacks instead. I know it feels strange initially, but it is also easy to get used to it!

5Have healthy snacks in between, especially fruit several times a day. Also, have some diversity in your meals.

6Avoid heavy, fatty, greasy food, too much sugar and white flour.

7Reduce carbohydrate intake towards the evening.

8Avoid overeating in the evening. When de-energised from the work day we give in easier to temptation. This is the most dangerous time and you can waste a day’s worth of efforts within minutes!


~~~What is low GI?~~~

The Glycemic Index (GI) is a popular, well-researched dietary measure. Many studies have shown that low GI foods release energy over prolonged periods rather than a short duration energy-rush with a dip following.

While low GI products are generally more healthy, there are exceptions like certain chocolate or even ice cream among others. You may also find some fruits have high GI while being healthy. Choose healthy low GI food!

Low GI is not new but becoming increasingly popular. That is good and bad. More and more produce is being designed as low GI by addition of artificial ingredients to market it under this banner, watch out! Stick with healthy, no or little processed food to avoid this trap.

Search the net for lists of GI products and choose the healthy ones!

Low GI foods


~~~ What is it good for? ~~~

The tips presented focus on providing constant energy. You may not love all tips initially, but it’s easy to make them work. Once you have established them, you will feel a difference and will not want to go back.


Learn more about this….

3 Key Habits for a Good Diet


Confused about all the diet tips, programs and products? I believe following just a few tips can put success back in your own hand. Learn more

2 Key Habits for Losing Weight

Lose weight info graphic

In my opinion losing weight boils down to two key habits, one of which is to never try to lose weight(!) How this is the only way it works? Learn more

Half-year diet change program

Diet change tracker

Stretching a diet program over half a year requires very little change at any given time plus makes sustainable change much more likely. Learn more


By Murat Uenlue, PhD, PMP, 2013.