Looking for healthy eating for energy? Here’s your article. There are tons of articles on the internet that showcase breakfast recipes and low-calorie recipes. However, not many articles give you strategies to incorporate the right foods in your diet to stay fit-and-healthy. This article will help you get a grip on how to eat well and enjoy the food while losing weight!
The following recommendations are based on hours of research on the latest scientific findings about human populations and measurable effects of diet on longevity and health, from leading plant based medical doctors.
If you’re looking to lose weight and boost your energy levels, then here’s a great starter guide for eating better and feeling healthier.
Plus, we have used trial and error of different types of meals/proportions and recommend this daily eating guide, based on how we feel ourselves, how much energy we have, how much we weigh, and what our kids want to eat.
When we first went whole foods vegan we lost weight very quickly, results are immediate.
You can expect the same. Greg lost 20 lbs down to 190 lbs and I lost 6 lbs down to 122 lbs in 4 weeks. I especially noticed weight loss on my upper arms, around my ribs and my legs. I bet we lost a lot of fat around our internal organs too, fat there is really unhealthy.
Over the last couple years, we started eating a bit too much starch,
For us the key to staying vegan is to remain focused on our health goals and environmental goals.
It’s really quite easy to stay whole foods vegan because our stomachs feel so much better, and if we eat animal products we don’t feel good.
Use these pie chart proportions to plan the best way to eat vegan, for lots of energy, and to lose and maintain weight without effort.
We are still gradually losing weight eating the following way (unless we get lazy and eat a bunch of restaurant meals, or buy a packaged snack).
I expect I might stabilize around 112lbs and Greg around 185lbs – right at the weights Dr. Furman recommends for our heights for maximum life span.
Studies show skinny people live longer.
Adult Meal = Greens + Fruit or Vegetable + A Little Starch + A Little Protein
Use the percentages in the adult vegan proportions pie chart as a guideline for a single day.
For adults, think about meals as firstly being composed of a vegetable (lunch and supper) or fruit (breakfast), then add a little whole grain starch and some protein or nuts with a no oil dressing/sauce/spices.
If you want to lose weight really quickly, and actually increase your energy, start most adult lunch and supper meals with a plate of dark leafy greens, like spinach. Pile the meal (made of vegetables, starch, and protein) on top. Have a fruit for a bedtime snack.
Beans are the perfect protein because they are the right amount of protein and carbs. You can eat vegetables and beans with no starch and get lots of energy. This makes a great lunch. Typically we will add a bit of starch at dinner, because it tastes great.
Kids Meal = Starch + Vegetable or Fruit + A Little Protein
Use the percentages in the children vegan proportions pie chart as a guideline for a single day.
For kids, because they need more energy, and can resist some vegetables and resistant to sauces that give calories, think about kids meals as first being composed of a whole grain starch such as potatoes, brown rice, whole wheat bread, whole grain pasta, corn, or quinoa.
Then fill 1/3 the plate with vegetables or fruit and 1/4 with a protein. Most kids love tofu and plain beans and lemon juice as a sauce.
I get my kids to eat dark leafy greens by including spinach or bok choy in soup, pizza sauce, and spaghetti sauce. Especially in soup. We eat soup once a week for supper plus lunch leftovers. They enjoy plain romaine lettuce, but we are working on salads more than that. It is a work in progress.
My kids love plain broccoli, cauliflower, brussels sprouts, sweet potatoes, carrots and cabbage. They really love plain vegetables. So they eat vegetables every dinner and most lunches as leftovers. Our conflicts usually come from the fact that Greg and I want spices and sauces on our meals, the kids don’t.
Our kids eat whole grain cereal (Cheerios, Mini Wheats) with unsweetened soy milk for weekday breakfast, and whole grain waffles with loads of berries on top on weekends.
They like fruit and smoothies and toast with fruit for snacks.
Eat only whole plant based foods.
As much as possible, choose “whole foods” – which means not altered from how it grew.
Olives instead of olive oil, an apple instead of apple juice. Beans instead of protein powder or vegan nuggets.
For pasta, rice, oatmeal, and bread, whole grain instead of refined. Whole wheat instead of white flour, brown rice, brown pasta, stone ground oats, or quick cooking oats, quinoa, barley, cornmeal.
Whole grains are the whole grain kernel with the bran, germ, and endosperm intact. Refined grains started out as whole grains, but then are processed to give them a finer texture and longer shelf life. During processing, the bran and germ are removed, which also removes dietary fiber, iron, and many B vitamins.
Edamame soy beans are better than tempeh which is better than tofu which is better than soy milk.
Choose a rainbow of colours.
Try for some green and cruciferous vegetables daily. Start adult lunch and supper meals with a plate of leafy greens. Pile the meal on top. Eat a variety of fruits and vegetables over the course of a week, and over a month.
Choose foods that have the most nutrition per calorie.
This is the secret to high energy. Vegetables have the highest nutrition per calorie.
Only eat foods that contain fibre.
Animal products contain no fibre. Processed foods with oils added often have reduced fibre.
High fibre ensures wonderful digestive regularity and health, poop once a day, no bloating, no acid indigestion, never diarrhoea, and no smelly gas.
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.
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. 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.
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.
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.
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.
7. 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.
8. 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.
9. Full-Fat Greek Yogurt
Greek Yogurt is one of the most popular dairy products at the moment, and rightly so!
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. 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.