Best Foods to eat for weight loss and energy? I know, what a crazy combination. I almost didn’t write about this topic, but then I thought to myself, “Why not?”.
Did you know that eating healthy and balanced can actually help you to a healthy weight? I mean, it is recommended by numerous dieticians, right? It also helps if your daily habits are considered into the mix of fitness and health. Here are some foods that will help you to stay on the path to a healthier body and mind.
Best Foods To Eat For Weight Loss And Energy
If losing weight is your goal, these 18 foods may help support a healthy weight loss journey, according to science.
1. Whole eggs
Once feared for being high in cholesterol, whole eggs have been making a comeback.
These fears were rooted in misconceptions that overlooked how your body regulates cholesterol levels. Your body sources it, as needed, from your diet or your liver to maintain its baseline levels
While people with elevated baseline levels of LDL (bad) cholesterol should be more conscious of how much cholesterol they get in their diet, moderate egg consumption — between 7–12 eggs a week — has been proven safe for many people
Although a higher intake of eggs may raise the levels of LDL cholesterol in some people, eggs are one of the best foods to eat if you’re looking to reach or maintain a healthier weight.
Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are found in the yolks — like choline and vitamin D — though egg whites deliver 4–6 grams of protein each
Because they’re high in protein and fat, they help you feel full
That’s key, because responding to your body’s internal fullness and hunger cues can help you reach or maintain a healthy weight. In other words, getting in the habit of eating when you’re hungry and stopping when you’re full can help your weight loss goals
A study including 50 healthy people with more weight showed that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased feelings of satiety (fullness) for the next 4 hours
Similarly, another study among 48 healthy adults found that those who ate an egg-based breakfast, either high or moderate in both protein and fiber, reported higher satiety than those who ate low fiber cereal and milk .
Since feeling satiated can help combat overeating driven by feeling overly hungry, eating eggs may support your weight loss goals while also packing a ton of healthful nutrients into your day.
2. Leafy greens
Leafy greens include kale, spinach, collard greens, Swiss chard, and a few others.
They have several properties that make them perfect for reaching or maintaining a healthy weight. For example, they pack fiber and nutrients that keep you satiated and hydrated.
What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies
It’s worth noting, however, that both studies are small, and participants took a 5-gram thylakoid supplement — the amount found in about 3.5 ounces (100 grams) of raw spinach
Those receiving even a single dose of the supplement reported better appetite management, resulting in weight loss
However, more research in humans is needed to understand the effect of thylakoids from food sources as a tool for achieving a healthy weight — as well as their long-term effects in supplement form.
In the meantime, leafy greens boast an assortment of fiber and micronutrients and are almost always a great addition to your diet
Adding leafy greens to your diet can help you feel satiated and reduce cravings for less nutritious foods. Learning to respond to your body’s internal cues of hunger and fullness can aid your larger healthy weight loss goals
If you’re taking medications, such as blood thinners like warfarin (Coumadin), speak with a healthcare professional or a registered dietitian about how many leafy greens you should eat daily to find the right balance.
Leafy greens are high in vitamin K, which may interact with your medication. Consistent vitamin K intake is key
Fatty fish like salmon are incredibly nutritious and very satisfying.
Salmon is loaded with high quality protein, healthy fats, and various important nutrients. That combination keeps you satiated and can help you reach a healthier weight
Salmon is loaded with omega-3 fatty acids, which may help reduce inflammation. Inflammation plays a major role in obesity and metabolic disease
What’s more, fish — and seafood, in general — may also supply a significant amount of iodine.
The nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally
But studies show that a significant number of people don’t fill their iodine needs. Adding
Mackerel, trout, sardines, herring, tuna, and other types of fatty fish are also excellent for your health.
4. Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts.
Like other vegetables, they’re high in fiber and tend to be incredibly filling.
What’s more, these types of veggies contain decent amounts of protein. They’re not nearly as high in protein as animal foods or legumes, but still high for vegetables
A combination of protein, fiber, and low energy density (low calorie content) makes cruciferous vegetables the perfect foods to include in your meals if you want to lose weight
They’re also highly nutritious and contain compounds that may lower your risk of developing cancer. Keep in mind, though, that no amount of cruciferous vegetables can replace recommended cancer screenings or proper cancer treatment
5. Chicken breast and some lean meats
Meat remains a controversial food group for many people.
Beyond issues of sustainability and ethics, we’re still not sure whether and how red meat raises the risk of heart disease or diabetes.
Research on meat consumption and health outcomes has yielded low evidence of causation.
That language can be confusing, and it’s often misinterpreted as a ringing endorsement to eat more meat, but it simply means that there isn’t enough evidence to say whether it causes unfavorable health outcomes
However, a high intake of red and processed meats is associated with a higher risk of cancer, diabetes, premature death, and heart disease
Eating unprocessed meat in moderation (i.e., 2–3 servings a week) alongside fruits, vegetables, and whole grains may mitigate some of the cancer risks associated with meat consumption
Nutritionally, chicken and red meat are both high in protein and iron.
Skinless chicken breast and lean red meat like tenderloin or flank steak pack protein and iron and have less saturated fat than other cuts. Opt for these most of the time to better support weight management and heart health.
Saturated fat has been thought to drive inflammation, which is associated with chronic illness. However, research on this, too, has so far yielded mixed results
How you prepare meat can also affect health outcomes.
Red meat that is cooked at high temperatures for a long duration, by smoking or grilling, for instance, renders fat drippings. Against hot cooking surfaces, these form a toxic by-product called polycyclic aromatic hydrocarbons (PAHs) that may cause cancer
Minimize this risk by limiting smoke, wiping away drippings, and eating lean meat in moderation. This means no more than a few 3-ounce (85-gram) servings per week. A serving is about the size of the palm of your hand
5 Best Foods for Energy Metabolism
Maybe you had a bad night’s sleep or are approaching the afternoon slump, but the bottom line is that you need an energy kick—stat! Well, skip the Red Bull because there are better and healthier sources of energy that won’t drive you into a sugar coma.
Generally speaking, all food supposedly gives you energy. But some foods are better at providing the energy kick you need to conquer the world. Try noshing on any of these picks—and go from 0 to 10 on the energy scale. And for more inspiration for getting fired up to make big things happen, don’t miss these 20 Foods Successful People Eat.
Packed with more protein than any other grain, plus rich in amino acids, quinoa makes the perfect energy boost mid-day. “It is also high in folate, magnesium, phosphorus and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels,” says Dr. Lindsey Duncan, celebrity nutritionist. For plenty of ideas on how to enjoy quinoa, save this list of 30 Quinoa Recipes for Weight Loss.
Lentils are a food that gives you a bang of nutritional value for barely a buck. Its high fiber content stabilizes blood sugar levels, keeping you energized all day.
While it doesn’t have the most pleasant smell, eating tuna fish for lunch can perk you up. Loaded with protein and vitamin B, eating type of fish can provide a great source of energy says Rebecca Scritchfield, R.D.N. A piece of advice: go for the light canned tuna which is one of the 6 Best Fish for Weight Loss. And to really get a better understanding of your most nutritious fish options, take a look at our exclusive report on the 40+ Popular Types of Fish—Ranked for Nutrition.
Not only will beans keep you feeling full and satisfied, but they can also prevent you from feeling sluggish midday. “The protein helps keep blood sugar levels steady to keep you energized, plus the complex carbohydrate provides energy for the brain and body,”
They’re the number one breakfast food for a reason! “Eggs provide high-quality protein and heart-healthy monounsaturated and polyunsaturated fatty acids and help stay energized and prevent overeating,” says Elisa Zied, R.D.N., C.D.N., author of Younger Next Week and Food, Fitness & Fiction blogger. (Psst! Find out What Happens to Your Body When You Eat Eggs!)
Whole Grain Cereal
There is nothing bland about whole grain cereal! And eating this in the a.m. is a great way to pump up your energy. “High-fiber whole grain cereals slow the release of glucose into the bloodstream which ultimately translates to more consistent energy levels throughout the day,” says Lisa Moskovitz, R.D., founder of The NY Nutrition Group.
Sprinkles these healthy seeds into your yogurt or smoothies and you the energy you need to fuel your day. “Chia seeds give you stable energy because of their great ratio of protein, fats and fiber combined with the fact that they’re low-carb,” says Carolyn Brown, MS, RD at Foodtrainers on Manhattan’s Upper West Side. “They won’t cause spikes and drops in blood sugar or insulin levels, preventing cravings and overeating later.”
More of a tea drinker? Then trade the java for a some green tea; we’re such big fans at Eat This, Not That! that we created The 7-Day Flat-Belly Tea Cleanse. Much like coffee, green tea naturally contains caffeine, but it also has a compound called thymine that keeps you focused and alert without feeling jittery. Meanwhile, its powerful properties help burn more belly fat—which is why test panelists for the cleanse lost up to 10 pounds in a week!
“Yogurt is a great source of high-quality protein to fill you up and provide basic energy for the brain, says Zied.” The best part about this food is it pairs well with pretty much everything. Add some granola, nuts, or fruit to amp up its flavor.
Oranges contain high levels of vitamin C, which can make you less tired two hours after intake. For more smart snacks, try these 40 Healthy Snack Ideas to Keep You Slim.