If you wanted to know the best diet for weight loss and energy, then you should know about this plan. It’s about eating real food that can actually help you lose weight and improve your health at the same time.
The Best Diet for Weight Loss and Energy provides you with simple, easy-to-follow information about your health. Your diet is a major factor in your overall health, weight loss, and energy level. The Best Diet for Weight Loss and Energy will tell you the truth with helpful advice on healthy diets…
If you want to lose weight, and get the energy that you need and deserve, then you have to use a plan that will actually work! I’m going to explain why, in just a few minutes. Because the first thing you have to realize, is that there are two ways to lose weight. One is healthy, and one is not so much. The diet industry is full of fads and lies that prey on your desperation to lose weight as fast as possible. But what’s worse is, once you fall for these bad diets, it can actually be even harder to maintain your weight loss, once you stop!
Best Diet For Weight Loss And Energy
While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.
These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.
In this article, we consider nine effective methods of weight loss.
1. Trying Intermittent Fasting
Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.
Several studiesTrusted Source have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.
The most common intermittent fasting methods include the following:
- Alternate day fastingTrusted Source (ADF): Fast every other day and eat normally on non-fasting days. The modified versionTrusted Source involves eating just 25–30 percent of the body’s energy needs on fasting days.
- The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
- The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.
It is best to adopt a healthy eating patternTrusted Source on non-fasting days and to avoid over-eating.
2. Tracking Your Diet And Exercise
If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.
Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weightTrusted Source.
One studyTrusted Source found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review studyTrusted Source found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.
3. Eating Mindfully
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weightTrusted Source.
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.
Techniques for mindful eating include:
- Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
- Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
- Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
- Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.
4. Eating Protein For Breakfast
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokininTrusted Source.
ResearchTrusted Source on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.
Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
5. Cutting Back On Sugar And Refined Carbohydrates
The Western diet is increasingly high in added sugars, and this has definite links to obesityTrusted Source, even when the sugar occurs in beveragesTrusted Source rather than food.
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.
These foods are quick to digest, and they convert to glucose rapidly.
Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:
- whole-grain rice, bread, and pasta instead of the white versions
- fruit, nuts, and seeds instead of high-sugar snacks
- herb teas and fruit-infused water instead of high-sugar sodas
- smoothies with water or milk instead of fruit juice
6. Eating Plenty Of Fiber
Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.
Fiber-rich foods include:
- whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
- fruit and vegetables
- peas, beans, and pulses
- nuts and seeds
7. Balancing Gut Bacteria
One emerging area of research is focusing on the role of bacteria in the gut on weight management.
The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteriaTrusted Source.
Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain.
Some foods can increase the number of good bacteria in the gut, including:
- A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal.
- Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.
- Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.
8. Getting A Good Night’s Sleep
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesityTrusted Source. There are several reasons behind this.
Research suggestsTrusted Source that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisolTrusted Source, which also prompt fat storage.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.
9. Managing Your Stress Levels
Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response.
However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetiteTrusted Source and potentially lead to them eating more.
Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrate.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.
Researchers foundTrusted Source that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of children and adolescents who are overweight or have obesity.
Some methods of managing stress include:
- yoga, meditation, or tai chi
- breathing and relaxation techniques
- spending some time outdoors, for example walking or gardening
Best Food To Eat For Weight Loss And Energy
We all dream of having the perfect body, but the process of weight loss is super hard. You’re constantly hungry. Your energy levels are depleting. You feel irritated. But it’s mostly hard because you’re not providing your body with the right nutrients.
Healthy weight loss requires a complete lifestyle transformation and diet changes, and the only way you’re going to stick to it is by eating foods that you actually enjoy and that give you energy.
So, are you feeling lost searching for the best food to eat for weight loss that will put the sparkle back into your eyes? We’ve got you covered!
We have prepared a list of foods that are not only excellent for weight loss but also easy to prepare and combine. All you have to do is amp up your grocery list with these overachievers now, and thank us later.
1. Whole Eggs
Let me guess, you already knew eggs were going to make the cut, right? Well, eggs may be a weight-loss classic, but they will keep both your belly and batteries full!
After years of being labeled as a food that can cause bad LDL cholesterol, eggs are making a big comeback on the weight-loss scene. They are one of the best weight-loss-friendly foods that are available, cheap, and easy to prepare.
A high-protein breakfast or brunch—including a delicious veggie omelet or a poached egg on a toast—can be very satiating during a busy day. Even a hard-boiled egg atop a delicious salad can keep you full until dinner time.
2. Leafy Greens
If you are looking to shed those extra pounds, one of the dietary changes you can make is to include more leafy greens in your meals.
Spinach, kale, lettuce, cabbage, microgreens, just to name a few, are superfoods loaded with fiber, vitamins, and minerals. They are perfect for adding in salads or as a side dish.[1]
Eating leafy greens will add volume to your meals without breaking the calorie count. You will feel full throughout the day, but you won’t feel guilty about eating a big lunch.
3. Fatty Fish
When it comes to indulging in some healthy protein, you can’t go wrong with a nice fillet of fatty fish. Tuna, salmon, and sardines are always great choices because they are rich in omega-3s and lean protein. The unsaturated fatty acids and minerals found in salmon make it an excellent dinner choice.
Salmon is also rich in vitamin D, which, according to research, can help with weight loss and weight control.[2] A portion of salmon also contains 25% of your daily vitamin B6, which is great for mood and stress regulation.
A nice fatty fish meal will keep your hunger at bay and help you avoid unwanted cravings later in the day or night. It is the best food to eat for weight loss if you ask me!
4. Apple Cider Vinegar
It’s true: The healthy lifestyle community swears by the powers of apple cider vinegar.
This health tonic comes with a long list of benefits. Several studies suggest that it helps maintain blood sugar balance, controls the appetite, and improves metabolism.[3]
The recommended amount of this ‘elixir’ is 1 to 2 tablespoons per day. Toss it on a boring salad or mix it with some water and take it before a meal. You will feel the hunger subsiding with every passing minute.
5. Nuts
With such a big variety, you probably have trouble figuring out the best way to incorporate nuts into your diet. Well, they make a great heart-healthy snack full of monosaturated fats. If you used to reach for the chips or pretzels, nuts can be your guilt-free pleasure from now on.
But if you want to avoid snacking in between meals at any cost, you can toss a few into your morning shake, and you are good to go. Human-based studies suggest that people who consume nuts regularly are fitter and healthier than those who don’t, mostly due to the nuts’ effect on supercharging metabolisms.[4]
6. Quinoa
Quinoa is a household name in the health food department. It’s gluten-free, high in fiber and protein, and rich in vitamins B and E. Most importantly, it’s one of the rare plant foods that contain ample amounts of all nine essential amino acids.
These properties of the quinoa seeds will make you feel fuller for longer and stop you from reaching for unhealthy snacks. It’s also low on the glycemic index, which is great as it doesn’t totally disrupt blood sugar levels.
7. Avocado
Trendy, popular, and packing a ton of health benefits, avocado is like a gold medalist at the healthy fats Olympics. The reasons why avocado is considered a weight management champion are many. Unlike most fruits that are loaded with carbs, avocados are rich in healthy fats, fibers, and water. These characteristics make them less energy-dense and one of the best weight loss foods.
Your salad feels kinda boring? Adding a ripe avocado will make all the difference. Just keep it moderate, and you’ve found yourself another superfood that can help you fight the pounds.
8. Citrus Fruits
Do you feel drained and unwilling to exercise? Would a little bit of sunshine in your life improve your mood? If your answer is ‘Yes,’ we’ve got just the right food to give you back your energy.
Citrus fruits like lemons, oranges, limes, grapefruits, and a few others are loaded with vitamins, fiber, and water, so they fill you up easily. They also contain a sufficient amount of potassium to reduce bloating and antioxidants that fight inflammation.
9. Peanut Butter
Surprised to find peanut butter on this list?
Don’t be, and here’s why: Whether you prefer it creamy or chunky, peanut butter will keep you feeling full and satisfied during a busy day.
It may not be the first food that comes to mind when trying to shed some pounds, but it packs unbelievable 8 grams of protein and up to 4 grams of fiber per serving.
If you are still wondering how peanut butter supports weight loss, it’s because it kills hunger, controls your appetite, and keeps your blood sugar in check.
10. Full-Fat Greek Yogurt
Greek Yogurt is one of the most popular dairy products at the moment, and rightly so!
Wonder why?
Well, it may sound hard to believe, but studies indicate that full-fat yogurt works a lot better for weight loss than low-fat dairy products.[5] Unsweetened full-fat yogurt carries strong probiotic features that help boost immunity, regulate gut function, and banish bloat.
A healthy gut lowers the risk of inflammation and resistance to leptin (the hormone that regulates appetite, body weight, and metabolism). Always choose full-fat yogurt with five or more active cultures. Other forms of yogurt have plenty of added sugars and virtually no probiotics.
11. Berries
Barries rank quite high among the fiber-rich fruits. Blueberries and raspberries are many people’s fruit of choice. A cup of berries contains around 6 to 8 grams of fiber, and as you probably know, fiber has been linked with energy levels and weight management.
They are extremely healthy, contain less sugar than most fruits, and make a great snack or dessert. Add powerful antioxidant traits to the mixture, and you got yourself healthy and refreshing addition to a well-balanced breakfast.
If you are still not convinced, throw a few barriers together with some Greek yogurt in the morning. It will feel like a treat for body and soul. We promise!
12. Herbs And Spices
Are you tired of eating plain and boring food while working on your figure? Are all healthy choices also tasteless? Let me tell you a different story!
Taking care of your health doesn’t mean you should sentence your taste buds to death. The moment you throw some extra seasoning in the pan, your hate for dieting will sizzle away. Avoid the salt shaker (sodium adds to water-retentions and makes you bloated) and reach for the herbs and spices shelf.
My favorite seasonings to use are:
- basil
- cilantro
- cinnamon
- rosemary
- curry
- cumin
- oregano
- ginger
- black pepper
13. Dark Chocolate
I left the best for last! Studies show that dark chocolate may be one of the best foods to eat for weight loss. It reduces cravings and promotes feelings of fullness, which may help you win the battle with the pounds.[6]
As an up-and-coming member of the superfoods club, it confirms its status by improving insulin sensitivity, lifting mood, and boosting your energy. If you have a sweet tooth, dark chocolate will make the perfect snack for you as long as you are careful not to go overboard on it.
Takeaway
It is important to remember that there are no quick fixes when it comes to weight loss.
The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day.