Change your habits if dieting makes you cranky and listless. Learn which foods will help you lose weight and gain energy. When you plan your diet, pay careful attention to the nutrients, calories and fiber content in each meal and snack. Choosing the right combination of foods will help you get the best results.
Whole Grains
Eating carbohydrates is the quickest way to provide your body with energy. Refined carbohydrates are highly processed, stripping away fiber, bran, and vitamins and minerals. Unrefined, or whole grains, have more nutritional value. Whole grains also are good for weight loss because they provide fiber, which helps you feel full. The Recommended Dietary Allowance, or RDA, for carbohydrates is 130 g a day. Examples of whole grains include whole wheat flour, bulgur, oatmeal, whole cornmeal and brown rice.
Fruits and Vegetables
Fruits and vegetables are helpful if you want to lose weight because they're usually low in calories but high in fiber and water. Foods high in water and fiber help satiate your hunger. Veggies and fruits also are excellent sources of energy because of their high vitamin and mineral content. Eat fruits and veggies raw or add them to a soup or casserole. Prepare fruits and vegetables so you reap the most benefits. For instance, avoid breading, frying or adding full-fat dressing--these methods greatly increase the calories in your fruits and veggies.
Lean Meats
Protein doesn't provide the same energy increase as carbohydrates; however, when you combine protein with carbs, it may prolong your energy boost. Choose lean meats to reduce your caloric intake. Avoid red meats, which are higher in saturated fat and cholesterol--they also increase your risk of heart disease and certain cancers. Stick with poultry, fish and leaner cuts of red meat to reduce your waistline. The leanest beef cuts include round steaks and roasts, top loin, top sirloin, and chuck shoulder and arm roasts, according to the U.S. Department of Agriculture. The leanest pork choices include pork loin, tenderloin, center loin and ham.
Nuts
Nuts are high in fat and calories, yet they don't lead to weight gain if eaten in moderation. In fact, eating nuts may help you lose weight. They increase fullness more than other foods, leading you to eat less later in the day, according to a 2008 study by Richard D. Mattes et al. in "The Journal of Nutrition." The study results also indicated the body might not absorb all the calories from nuts, which may even increase metabolism.
Beans
Beans are high in fiber and low in calories. They're also high in protein, so if you combine them with unrefined carbohydrates, your energy will last longer. Bean also are a good source of folate and B vitamins. Deficiencies in folate and B vitamins often lead to a lack of energy.
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