Do you feel sluggish and struggle to stay at a healthy weight? The solution may be as simple as eating foods that will leave you feeling energized and ready to take on your day. This article will help you avoid overeating and still feel satisfied and full of energy. How? By including energy dense foods to your diet.
What are energy dense foods?
Energy dense foods are nutrient-rich, calorie-heavy sources that increase energy in more ways than one. For the most part, eating them also tends to make you stay satisfied, so you do not eat excessively. The idea is not to eat more but to simply eat differently so you can feed your body properly and still feel full.
Filling up on energy dense foods such as fruits, vegetables, whole grains, and lean proteins is a great way to stay full, so you won’t find yourself snacking a lot later. So, let’s discuss the benefits of these foods and how they positively affect health.
The concept of Energy dense foods
Energy dense foods are usually high in fats, carbs, or both. They are indispensable as they offer the necessary energy to your body for it to work normally. Nevertheless, it is important for us to know their function in total calorie balance and nutrition.
Let’s take for example nuts, seeds, oils, avocados, dried fruits, and some whole. These are high in vitamins, minerals, fiber, and healthy fats. Yes, they are high in calories but will make your tummy full throughout the day. Remember, too, that not all energy dense foods are healthy. No one wants to get tons of unnecessary fat, and many foods are filled with unhealthy stuff you don’t need in your body anyway. Opt for more nutrient-dense, non-processed whole foods that contain ideal proportions of good fats, complex carbohydrates, and lean proteins.
Effect on satiety
Satiety is the feeling you get after eating, which really affects how many calories you consume and your weight. Energy dense foods are great for satiety because they are more satisfying than low-energy ones.
Nuts, seeds, and avocados are rich in protein, fiber, and fat. The human body needs more time to digest them; therefore, natural products make you full for a long time.
Conversely, foods containing a lot of carbs and sugar, such as all kinds of processed snacks and sweet beverages, are not healthy. The body consumes them quickly. Consequently, the blood sugar level increases instantly and declines soon after. Hence, a person becomes hungry shortly.
Adding energy dense foods to the diet will help regulate your appetite for several reasons. First, it is beneficial for losing and maintaining weight. Second, these foods are abundant in nutritious elements, which are valuable for a healthy heart and enhanced brain performance.
Guidelines on How to Identify Energy Dense Foods
It is significant to recognize energy-rich foods and enrich your meals with them. There are several circumstances to consider. While some foods, such as fried snacks and sweets, have too many calories per serving, which is obvious, others might not be so clear.
- Healthy fats in nuts, seeds, avocados, and olive oil have 9 calories per gram.
- Energy-dense foods are high in calories but also high in nutrients.
- Your diet should contain complex carbohydrates and fiber, such as whole grains and whole wheat, oats, fruits, and starchy vegetables.
- Even the energy dense foods mentioned above can lead to weight gain. So, the portion size of these meals must be balanced.
Strategies for Eating Less While Feeling Full
Eating less without feeling hungry is a good way of losing weight and maintaining a healthy diet. However, controlling hunger and avoiding overeating is never easy with calorie restriction. Nutritionists argue that by consuming energy dense foods, one can eat less and feel full. Suggestions on eating less and still feeling full include:
- Prioritize high-fiber and nutrient-dense foods: half of the plate should have fruits, veggies, whole grains, and lean proteins
- Add healthy fats such as avocados, whole eggs, nuts, and olive oil in small portions in meals and snacks
- Super-hydrate with water before, during, and after meals: it makes it easier to load the stomach with ore water and less food
- Chew each food bite thoroughly and eat slowly without engaging in other tasks
- Include protein such as lean meats, poultry, fish, eggs, legumes, and tofu in your meals and snacks
- Pay attention to portion control and use smaller plates
Nutrient-rich Alternatives To Energy Dense Foods
Energetic foods are important to preserve a beneficial balance in one’s diet. However, because they contain as many calories, choosing lower-calorie foods that are still rich in nutrients is preferable. Non-starchy vegetables like spinach, greens, broccoli, cauliflower, and bell peppers are low in calories and packed with vitamins, minerals, fiber, and other nutrients.
Lean protein options include grilled chicken, fish, and tofu, which are lower in calories than high-fat proteins with higher calories.
Another option is whole grains, such as quinoa, brown rice, and whole-wheat bread, which provide more fiber. They help you feel full and maintain good digestion.
Conclusion
It is crucial to include high-energy foods in your diet, as they are important to maintain balanced weight, consume vital nutrients, and stay healthy. Lasting energy, better satiety, and a healthy body are only a few of the advantages of these foods.
One should learn to identify and use them properly. Different smoothies full of useful ingredients, big salads, and nutritious snacks that are high in protein are just a few examples of how this can be achieved.
If you’re new to losing the extra weight, read Weight Loss: A Dummy’s Guide For Shedding Pounds.
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