Diet For Energy & Weight Loss

Most dieters have at one time or another suffered from a lack of energy. According to nutritionist Dina Aronson, MS, RD, dieting itself may be the culprit. With a well designed eating plan that maximizes nutrient density, you can lose weight while maintaining sufficient energy levels.

Energy Density

Everything we eat has to characteristics, the number of calories and the volume or size of the food. According to the Mayo Clinic, you should concentrate on consuming foods that are high volume and low calorie. Foods such as fruits and vegetables typically have more volume and much fewer calories than a candy bar. The Mayo Clinic says that three factors make foods less calorie packed. Higher amounts of water and fiber decrease the amount of calories when compared to volume. Increasing the amount of fat does the opposite.

Select Nutrient Dense Foods

Choosing nutrient dense foods will ensure that you not only lower your calorie intake but also get all of the nutrients that are essential to your health. According to Aronson, this is necessary for energy metabolism. Nutrient dense foods include fruits, vegetables, legumes, whole wheat grains and lean meats. Sugars, sweets and refined grains fall outside of this category.

Focus on Omega 3s

Omega 3s play a role in improving our mood, memory and thinking. All of which can have an impact on our energy levels. Aronson says that you should get at least one significant source of Omega 3s each day. Foods that have Omega 3s include fish, flax seeds and oil, walnuts, and leafy greens. Aronson also says that Omega 3 supplements are okay, but should not be your only source.

Don't Skip Breakfast

The timing of your eating is equally important. According to Weight Loss for All.com, breakfast is the most essential meal of the day. Breakfast determines how you will feel the rest of the day. You should not, however, eat breakfast immediately upon waking up as your digestive system is not awake yet. Fifteen minutes of light exercise before eating should take care of that.

Increase Antioxidants

According to Aronson, we should increase our intake of antioxidants. Antioxidants help eliminate chemicals in the body that cause fatigue and illnesses. Ridding our body of these chemicals will not only give us more energy, but keep us healthier. Fruits, vegetables and plant-based foods all contain antioxidants.