What Food To Eat To Have Energy & Lose Weight?

Cutting calories from your diet is generally a sure way to lose weight. Unfortunately, it can also leave you feeling sluggish. The key is to focus on eating foods that are low in calories but high in nutrients. This enables you to lose weight but still have enough energy to power through the day.

Recommendation

Fiber and protein are an essential part of any diet plan that will result in weight loss without energy loss. According to the Mayo Clinic, foods high in fiber take longer for the body to digest. Therefore, you'll stay full for longer and be less inclined to feel hungry or snack in-between meals. As an added bonus, fiber rich foods also promote cardiovascular health. If you do become hungry after a fiber-rich meal, snack on a low-calorie, protein-rich snack. This gives your body a quick, steady boost of energy for relatively few calories.

Misconceptions

Certain foods marketed as "diet" foods such as light cookies or other fat-free or light snack products can be harmful to your weight loss efforts. These foods are typically high in sugar and low in nutrients. Reader's Digest notes that foods high in sugar spike blood sugar levels. They may provide an instant boost of energy, but your body quickly crashes, leaving you feeling sluggish and looking for more sugar.

Fiber

The Mayo Clinic recommends that adult males and females 50 years of age and younger consume 38g and 25g of fiber per day, respectively. Males and females over 50 years of age should strive for 30 and 21g daily, respectively. Most fruits and vegetables are an excellent source of dietary fiber. Whole grain products, beans, nuts and seeds are also dietary sources of fiber.

Protein

MedicineNet.com notes that males and females require approximately 56 and 46g of protein daily, respectively. The exact amount varies based on your body weight and activity level, so talk to a health care provider about how much is right for you. High protein, nutrient rich snack foods include Greek yogurt, nuts, beans and low-fat dairy products.

Warning

Always consult a health care provider prior to making any significant dietary changes. People with certain medical conditions may be advised to consume more or less of certain vitamins and nutrients. If you struggle with meal planning, a dietician or other health care provider can also devise meal plans that will meet your individual needs.