The key to maximizing your energy when eating a diet low in calories is to focus on foods that contain highly-nutritious calories. These types of foods include vegetables, fruits, low-fat or non-fat dairy, whole grains and lean protein sources. Carbohydrates, fats and protein all provide energy for your body, so it's important to properly balance these things to keep your energy levels high.
The Facts
A calorie is a unit of energy used by your body. Some calories come from foods that are highly-nutritious while others come from foods with little nutrition, which are also called empty calories. Sugary foods and drinks contain a relatively high concentration of empty calories, so they are not an ideal choice when focusing on a low-calorie, high-energy diet plan. The Dietary Guidelines for Americans 2005 recommends that adult women consume at least 1,600 calories a day, while the average man needs about 2,000 or more calories, depending upon age, body type and physical activity level. Diets consisting of less than these recommended amounts are also available, but consult your doctor to see if that's the best choice for you.
Significance
A low-calorie diet can play a significant role in your overall health. Consuming fewer calories each day can help you lose weight. Maintaining the ideal body weight for your particular age, gender and body can help to lower your risk of developing any one of the many obesity-related diseases such as type 2 diabetes, stroke and heart disease. Also, reducing your body weight can naturally help to boost your energy levels and reduce the impact on your joints, back and heart.
High-Energy Foods
Carbohydrates supply the majority of your body's energy needs. The exception to this rule is during vigorous exercise or physical activity that lasts longer than 90 minutes. Protein and especially fats provide most of your energy during extended periods of exercise, according to Colorado State University. Some ideal choices of low-calorie, high-energy foods include whole-wheat breads, cereals and pastas; oatmeal; all fruits; potatoes; beans and legumes; and most other vegetables.
Time Frame
Do not lose weight at too rapid of a pace because it can be unhealthy. The U.S. Department of Agriculture recommends losing weight at a rate not exceeding 2 lbs. per week. This is equivalent to a 7,000 calorie-a-week deficit, or 1,000 calories per day. You can achieve this level of weight loss by reducing your daily caloric intake by about 700 calories and exercising for about 60 minutes each day.
Warning
Low-calorie diets below 2,000 calories per day are not for everyone. For instance, athletes require additional calories to compensate for the extensive physical activity demands. Symptoms of dizziness, nausea or extreme weakness during any physical activity may be a sign of malnutrition, and it may require that you increase your daily caloric intake. Speak to your physician prior to beginning a low-calorie diet program, just to be safe.
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