Let me tell you a story about Rajni. Rajni is a gym freak and after an hour-long exhaustive training, she felt so hungry that she might eat an entire food track in two minutes. After reaching home, she could not find single food that can help her have a balanced diet. After scanning the entire fridge, she quickly had a donut her brother was eating and went to the office.
So, what’s wrong with her diet? Long story cut too short, in place of having a protein or nutritious food, she opted for a sugar-rich dessert, which affects her appetite, her healthy regime, and more.
We should keep in mind while shopping for food when we want to have a balanced and healthy diet. A balanced diet helps to reduce weight, and you can find long and lasting results it delivers to your body.
What are the best foods to eat for energy?
So, what type of food you should have in your diet, or what kind of food you should add in your grocery that gives you all-day energy? Here are 15 best healthy foods that give you energy and also help you lose weight quickly.
Bananas are the best snack you can have before and after a workout. It’s a good source of carbs, potassium, and vitamin B6. Rich in fibers, Bananas are a source of natural sugar, and the fiber helps to slow the digestion of that sugar.
2. Fatty Fish
Fish is an excellent and light source of vitamin B and protein that may provide sustained energy throughout the day. Fatty fish like salmon and tuna are rich with fatty acids and nutrients, making them a great option to include in your diet.
A serving of salmon or tuna in your diet, gives you a recommended amount of omega-3 fatty acids and vitamin B12. Studies say that taking omega-3 supplements could decrease fatigue, and increase energy.
3. Brown Rice
Compared with white rice (often nutritionists advice to avoid for your weight loss journey), brown rice is a very nutritious food. It processes less and retains nutritional value in the form of vitamins, fiber, and minerals.
Celebrated nutritionist Frida Harju rightfully said, “A versatile ingredient, brown rice is a great food to have if you are running low on energy. It is rich in manganese, a mineral that helps your body produce energy from the carbs and protein that you consume, leaving you feeling energized for longer.
4. Sweet Potatoes
Sweet potatoes are an excellent source of energy for those who are looking for an extra boost. It’s beneficial sources of carbohydrates, high on fiber, which may help slow absorption of these carbohydrates. With slow digests of them, it provides you with a steady supply of energy.
Eggs are packed with protein, which can provide a steady and sustained source of energy. Besides, one of the tremendously satisfying foods, eggs is full of leucine which is an abundant source of amino acid is known to stimulate energy production in several ways.
A medium-sized apple contains about 14 grams of carbs, 2.1 grams of fiber, and 10 grams of natural sugar. Due to its rich source of carbs and fiber, apples can provide a slow and sustained energy release.
Oatmeal is nothing but a whole-grain cereal that could provide you long-lasting energy. Rich in vitamins and minerals, oatmeal contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. The gel delays the digestive process, leading to a delay in stomach emptying and the absorption of glucose into the blood.
Yogurt is one of the most nutritious foods you will ever consume because it has 18 grams of protein per 6 oz serving. The yogurt provides calcium to help strengthen bones – important for anyone who might not get enough calcium during their diet.
Hummus is a simple recipe made with chickpeas, sesame seed paste (tahini), lemon, and oil. The combination of all these ingredients makes hummus a good source of energy. The sesame seed paste with oil in hummus contains healthy fats that help to slow the absorption of carbs. You can enjoy hummus as a dip for veggies or in combination with other dishes like sandwiches or salads.
Lentils are also a good source of protein, nutrients and help boost energy levels. They are legumes that are rich in carbs and fiber. It helps to increase your energy levels by replenishing your stores of manganese, folate, zinc, and iron.
Avocados are rich in healthy B vitamins, fats, and fiber. The healthy fat which is 84% in avocados come from polyunsaturated and monounsaturated fatty acids. Healthy fats promote optimal blood fat levels and improve the absorption of nutrients. The 80% carb content helps maintain steady energy levels in your body.
Seeds such as flax seeds, chia seeds, and pumpkin seeds, can increase your energy level. These plant-based seeds are high in omega-3 fatty acids. It’s also a good source of fiber and protein. The fiber contributes to the slow digestion, resulting in a sustained and steady release of energy.
Rich in fiber, protein, and carbs, Beans are digested slowly, which helps to maintain a stable blood sugar level and gives you steady energy. There are a hundred types of beans like black beans and black-eyed peas that are good sources of folic acid, iron, and magnesium. These seeds help in energy production and help to circulate energy to every cell in your body.
Nuts, such as walnuts, almonds, and cashews are known for their high-calorie density and rich in proteins, carbs, and healthy fats. Walnuts are especially high in omega-3 and omega-6 fatty acids that help with inflammation and antioxidant protection.
15. Peanut Butter
Peanut butter is rich in protein, fats, and fiber, and may help you feel full for longer after eating it with a sandwich or bread. This may also help you to cut the need for constant snacking, leading to a healthy and balanced lifestyle.
The bottom line
There are so many foods, especially whole foods are available which are packed with fiber, and protein for a slower release of energy, and increase your power and stamina.
As we discussed above, many of these foods contain significant amounts of nutrients, vitamins, antioxidants, and minerals. If you want to feel more energetic throughout the day, incorporate these foods into your diet, and start your journey towards a healthy today.