All foods produce energy -- but none burns fat. However, particular foods, as part of an overall healthy diet, can enhance weight loss and your energy levels. Aim for gradual weight loss, at 1 to 2 lbs. per week, which tends to bring the most success, according to the Centers for Disease Control and Prevention. Avoid under-eating, which can sap your energy and pose health risks. For best results, seek guidance from your doctor or dietitian.
Whole Grains
Whole grains retain all nutritious parts of the grain. As a result, they provide more vitamins, minerals, protein and fiber than refined grains, such as white flour. Fiber-rich foods enhance weight loss, according to MayoClinic.com, because they take longer to chew, allowing your body time to recognize that you're no longer hungry, and keep you fuller longer between meals. Whole grains also provide rich amounts of carbohydrates -- your body's main dietary source of energy. Nutritious examples include oats, barley, brown rice, wild rice and popcorn.
Fresh Fruits and Vegetables
"Foods that have higher water content allow you to have a bigger portion with the same calorie content. Vegetables and fruits rule," said Barbara Rolls in an interview with "Today's Dietitian" on the topic of appetite control, published in April 2009. Grapefruit, for example, is about 90 percent water and provides a mere 39 calories per half. Carrots, which are 88 percent water, contain a mere 25 calories per half cup. Fruits and vegetables also provide satiating fiber and energizing carbs. Particularly fiber-rich varieties include artichokes, broccoli, peas, raspberries, pears, pumpkins and apples.
Lean Protein
Lean proteins are low-glycemic, meaning they have a mild impact on your blood sugar. Replacing high-glycemic foods, such as sugary sweets and white bread, with low-glycemic foods might boost your energy by slowing the release of the hormone insulin in your body, which promotes fat storage instead of burning, according to "Today's Dietitian." Protein is also believed to increase satiation. Lean, protein-rich foods include low-fat dairy products, beans, lentils, fish and skinless, white-meat poultry. Beans and lentils are also chock-full of fiber.
Nuts and Seeds
Nuts and seeds provide heart-healthy, unsaturated fats and antioxidants, such as calcium and selenium. Diets high in omega-3 fatty acids and antioxidants have been linked with improved brain function and moods, which play an important role in energy. Fats also supply your muscles with energy during exercise and enhance fullness after meals. Although eating too much fat can lead to weight gain and sluggishness, healthy diets contain 20 to 35 percent fat, according to the American Dietetic Association, mainly from nutritious sources. For omega-3 fatty acids, consume flaxseeds and walnuts, almonds, peanuts, Brazil nuts, hazelnuts, sunflower seeds and pumpkin seeds.
References
- MayoClinic.com: Dietary Fiber -- Essential for a Healthy Diet
- "Today's Dietitian"; "Taking Control of Hunger - Lessons on Calming Appetite and Managing Weight"; Sharon Palmer; April 2008
- MayoClinic.com: Energy Density and Weight Loss
- "Today's Dietitian"; "Eating for Energy"; Dina Aronson; April 2009
- American Dietetic Association: Eat Right for Resistance Training
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