At the most basic level, your body weight is determined by energy balance --- the number of calories you consume and the number of calories you burn off through basic bodily functions and activity. When you're trying to lose weight, consuming too few calories or exercising too much can deplete your energy level and leave you feeling tired or irritable. Adding more foods that enhance weight loss and boost energy to your diet can help you avoid this common dieting dilemma.
Complex Carbohydrates
Carbohydrates are quick sources of fuel for your body. But if you want to lose weight, choose complex carbohydrates over simple carbohydrates. Complex carbs such as whole grains and cereals are full of weight-friendly fiber, which helps you to feel full longer, thereby reducing hunger cravings. Fiber also causes food to be digested more slowly, which keeps blood glucose and insulin levels more stable, which helps to control your weight. On the other hand, simple carbohydrates such as sugar and products made from white flour are less filling. They cause blood glucose and insulin levels to spike; high levels of insulin can promote fat storage, especially around your abdomen. Forty-five to 65 percent of your calories should come from complex carbohydrates.
Healthy Fats
Fat gets a bad rap, but not all fats are bad and they are vital for certain bodily functions. Fat provides twice as much energy as carbohydrates or fats, according to Elmhurst College. Essential fatty acids such as omega 3 provide valuable nutrients for your body. However, your body cannot produce these polyunsaturated fats. All fats contain nine calories per gram, so polyunsaturated fats are not lower in calories than saturated fats, which are found in meat and dairy foods. But essential fatty acids help lower cholesterol and triglyceride levels, both of which tend to be higher in people who are overweight or obese. Also, some foods rich in polyunsaturated fats, such as nuts and seeds, are also rich in appetite-suppressing fiber. Healthy fats should make up about 25 to 35 percent of your total daily calorie intake. Other good sources of essential fatty acids include fatty fish such as salmon, herring and mackerel and olive and safflower oils.
Watery Fruits
Fruits are nutritious, low-calorie options that should be part of any weight-loss program. They are a good source of "quick energy" as they are good sources of simple carbohydrates. They are also rich in fiber, which is found in the skin, pulp and seeds. Fruits are good sources of water, but some contain more water than others such as citrus fruits and melons. Water helps to control your appetite. According to Penn State University, water in food is different from water as a beverage. It leaves your stomach more slowly and helps you to fee fuller. Try to consume two to two and a half cups of fruit.
Green Leafy Vegetables
These foods --- which include asparagus, broccoli, cauliflower, collard greens, lettuce and spinach --- are rich in fiber and low in calories and cholesterol. One cup of lettuce, for example, contains just seven calories. Green leafy vegetables also play an important role in providing energy for your body. They are rich sources of B vitamins, which help to convert carbohydrate into energy.
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