You have seen various types of information on Healthy Foods For Energy And Weight Loss and most of them give you the same old advice about eating salads, exercising for more than an hour everyday, and other difficult activities.
Healthy foods for energy and weight loss are essential to a healthy lifestyle. Exercise, sleep, and eating healthy mean more energy and a healthier body. (This article is about healthy foods for energy and weight loss)
Healthy foods for energy and weight loss are much more than fruits and vegetables. While those are great for the body and mind, the key is eating healthy foods that give power to your metabolism which will help you lose body fat and feel great. Eating a diet of excessive sugary snacks or fatty fast foods will make you gain weight, feel sluggish and lack energy throughout the day.
- eat at least 5 portions of a variety of fruit and vegetables every day
- base meals on potatoes, bread, rice, pasta or other starchy carbohydrates – choose wholegrain versions where possible
- have some dairy, or dairy alternatives such as soya drinks – choose lower-fat and lower-sugar options
- eat some beans, pulses, fish, eggs, meat and other protein – including 2 portions of fish every week, 1 of which should be oily
- choose unsaturated oils and spreads, and eat them in small amounts
- drink 6 to 8 glasses of fluid a day
Find out more about eating a healthy, balanced diet.
Eat At Regular Intervals
If you eat at regular times, you may find it easier to sustain your energy levels.
Try to eat 3 meals a day. Have a healthy snack, such as fruit or low-fat yoghurt, between meals if necessary.
Don’t Skip Breakfast
A healthy, balanced breakfast will help keep you going until lunchtime. Despite this, up to a third of us regularly skip breakfast according to the British Dietetic Association (BDA).
Go for healthier options, such as:
- porridge made with lower-fat milk or water, and topped with fruit
- Low-sugar, high-fibre breakfast cereals such as bran or wheat biscuits
- boiled or poached eggs, with wholemeal toast and low-fat spread
If you can’t face eating as soon as you get up, take a low-sugar snack to eat on the go, such as fruit.
Here Are 5 Healthy Breakfasts.
Aim For At Least 5 A Day
Most people in the UK eat too much fat, sugar and salt, and not enough fruit and vegetables.
Fruit and vegetables are good sources of vitamins, minerals and fibre – essential nutrients that your body needs to work properly.
Try to incorporate at least 5 portions of a variety of fruit and veg into your daily diet. They can be fresh, frozen, canned, dried or juiced.
Read more about how to get your 5 A Day.
Starchy Carbohydrates Can Help Sustain Energy
Starchy carbohydrates are an important part of a healthy diet. They’re a good source of energy and the main source of a range of essential nutrients. Starchy carbohydrates include:
Starchy foods should make up just over a third of what you eat.
Where possible, go for wholegrain or wholemeal varieties, as these are also higher in fibre and will keep you fuller for longer.
Read more about healthy starchy foods and carbohydrates.
More Good Sources Of Energy
Being low in iron can lead to iron-deficiency anaemia, which can make you feel tired and run down.
Teen girls and young women are especially at risk because they lose iron in their menstrual blood during their periods.
While red meat, green vegetables and fortified foods such as breakfast cereals are good sources of iron, the important thing is to eat a range of foods to get enough iron.
Find more advice on good sources of iron.
Make sure you stay hydrated by drinking plenty of fluids – the government recommends 6 to 8 glasses every day. This is in addition to the fluid we get from the food we eat.
Water, lower-fat milk and sugar-free drinks are healthier choices.
Watch your alcohol intake. Alcohol can not only dehydrate you but also disturb your sleep, leading to tiredness the next day.
Read more about water, drinks and your health.
Cut Down On Sugar
Adults and children in the UK eat too much sugar. While it does give you a rush of energy, this wears off quickly. It’s also bad for your teeth – and can be bad for your waistline too.
There are sugars in lots of foods, including fruit and veg, but you don’t need to avoid these.
However, we should cut down on foods with lots of added sugar, such as:
- sugary fizzy drinks
- some breakfast cereals
Superfoods And Supplements
No single food, including those labelled “superfoods”, can compensate for unhealthy eating. And there’s no evidence that a single food can provide an energy boost.
Most people don’t need to take vitamin supplements to improve their energy levels. They can get all the vitamins and minerals they need by eating a healthy, balanced diet.
However, there are some groups of people who are at risk of deficiency and may be advised to take a supplement.
If you want to stay healthy and have more energy, this is the plan for you. It’s relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.
Meal 1: Contains starchy carbs
Meal 2: Few carbs, if any
Meal 3: Few carbs, if any
Meal 4 (post-workout): Contains starchy carbs
Meal 5: Contains starchy carbs
Meal 6: Contains starchy carbs
Sample Meal Options
Meal 1: Cheesy Scrambled Eggs with Scallions
3 omega-3 eggs
4 egg whites (to add variety, you can switch out for 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or ¼ cup canned salmon)
¼ cup shredded cheddar cheese
2 scallions, chopped (switch out for 2 tbsp salsa, ¼ cup diced onions, or 2 tbsp diced sun-dried tomatoes)
2 slices Ezekiel bread (switch out for 1 multi-grain English muffin, 3 small corn tortillas, 1 large flour tortilla, or 1/3 cup rolled oats)
1 small apple (switch out for 2 kiwis, 1 small banana, or 1 cup raspberries)
Meal 2: Blueberry Almond Smoothie
2 scoops vanilla protein powder
1 cup blueberries (switch out for ¾ cup frozen mango chunks)
1 oz almonds (switch out for 1 oz cashews)
1 cup vanilla almond milk (switch out for vanilla coconut milk)
1 cup water
3–4 ice cubes
Meal 3: Grilled Flank Steak with Tomato Bean Salad
6 oz flank steak (switch out for 6 oz salmon fillet; 3 boneless, skinless chicken breasts; or 6 oz trout)
1 tomato, diced
½ cucumber, diced
1 cup chickpeas (switch out for 1 cup black beans, 1 cup kidney beans, or 1 cup Great Northern beans) • 1 tsp olive oil
Meal 4: Post-workout Nutrition
Recovery shake containing 50g carbs + 25g protein
Meal 5: Roasted Chicken with Quinoa Salad
6 oz boneless, skinless chicken breast (switch out for 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef)
1/3 cup quinoa, dry measure (switch out for 1/3 cup couscous, ¼ cup brown rice, or ¼ cup wild rice)
2 tbsp walnuts (switch out for 3 tbsp slivered almonds, 2 tbsp chopped pecans, or 2 tbsp shelled and chopped pistachios)
2 tbsp Craisins (switch out for ½ cup quartered grapes, 2 tbsp golden raisins, or 2 tbsp unsweetened)
Meal 6: Yams and Parmesan White Fish
6 oz tilapia (switch out for 5 oz tuna steak, 7 oz cod, or 6 oz shrimp)
2 tbsp Parmesan cheese
2 medium yams (switch out for 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley)
1 tbsp butter (switch out for 1 tbsp extra-virgin olive oil, 1 tbsp toasted sesame seed oil, or 1 tbsp coconut oil)
1 cup broccoli florets (switch out for 4 stalks of asparagus)
Ways to Naturally Boost Energy and Weight Loss
Are you looking for natural ways to boost energy and weight loss? Here are six tips to put into everyday practice.
Are you looking for natural ways to boost energy and weight loss? Here are six tips to put into everyday practice:
- Fill up with Fiber. The average American consumes 15 to 16 grams of fiber a day. We should aim to eat much more, closer to 40 grams of daily fiber. It fills us up with minimal calories. Fiber-packed sources include vegetables, fruits, whole grains, lentils, beans, and peas.Case study: Let’s say you’re traveling and need to grab a bite to eat. If you go to a local diner, you could easily ask for steamed greens and beans, like the Brussels Sprouts & Lentils dish at the Silver Diner. Compared to fish tacos, the veggie dish has twice as much fiber, nearly identical amounts of calories and protein, and no cholesterol. Studies show when we make the veggie choice every day, it’s easier to keep our blood pressure, blood sugar, cholesterol, and body weight in a healthy range.
- Favor Green Vegetables. Eat at least one leafy green vegetable each day. Research shows leafy green vegetables help stabilize blood sugar and reduce the risk for type 2 diabetes. Plus, they provide calcium and iron in their most healthful forms.Case study: To sneak in extra servings of leafy greens, opt for Swiss chard sandwich wraps, add microgreens as a topping to vegetable and rice bowls, and use broccoli or arugula as a base for “beta-carotene bowls,” a mix of steamed squash, brown rice, black beans, and your favorite cruciferous greens. If you normally pile on cheesy spreads, top this dish with a touch of tahini and nutritional yeast.
- Ditch Problem Foods. If cheese, meat, chocolate, and sugar call your name and derail weight-loss efforts, leave these foods aside for a few weeks. See how you feel. This timeframe is long enough to see a difference, but short enough to make it manageable.Case study: Try replacement foods that emulate your favorite staples. If you normally have a chocolate or candy bar, try fresh fruit with carob chips or blend steamed soymilk with cacao powder. If your afternoon snack is an apple and a hunk of cheese, try a nut-based cashew cheese blend. If it’s cheese crackers, opt for a base of cucumbers or whole-wheat pita bread and add hummus with roasted red peppers.
- Exercise. Exercise is not an especially strong calorie-burner. But it does burn some calories—about 100 calories for every mile you walk or run. Plus, it’s tough to eat a bowl of ice cream while you’re jogging. So lace up your sneakers. Aim for 40 minutes of moderate aerobic exercise, a few times each week. This can be as simple as going for a brisk walk with a friend, running for a four-mile loop around the neighborhood, or signing up for a water aerobics class. The key is to find something that keeps your heart rate up and to stick with it.Case study: Instead of turning to the television after dinner, grab a family member or friend and go for a brisk walk. Your energy rebounds and your sleep is better, too. It also provides cognitive benefits. Regular exercise reverses brain shrinkage and improves memory.
- Sleep. Our brains need time to recharge and fully function. By incorporating adequate sleep into your wellness routine you’ll reboot the regions of the brain that need it. My rule is lights out by 10 p.m.Case study: We make our best decisions, including what to eat, after a good night’s rest. Aim for 7 to 9 hours of sleep each night.
- Social Support. Take advantage of peer pressure by creating your own social support groups, which might be spending more time with family or volunteering at the library. Music counts, too.