A Diet to Lose Weight, Gain Energy, and Be More Focused

Losing weight is often the main concern women have when they’re choosing a diet. But sometimes, diets that are purely designed for “weight loss” are too restrictive and don’t provide the right nutrients you need to have energy and focus.

As an online weight loss coach that works with busy women, I know my clients need energy and focus while they’re on their weight loss journey. Food is meant to be fuel for your body, and there is a way to lose weight without sacrificing your energy and mental focus. In this article, I provide some of the best recipes and foods that will give you more energy, help you stay focused, and keep you on the path to weight loss.

FOODS THAT CAN HELP WITH WEIGHT LOSS, ENERGY, AND FOCUS

To make sure you have energy and the brainpower for focus, you want to include foods that contain a good amount of protein and fiber, and won’t spike your blood sugar. Eaten in the right amounts, the following foods will help boost your energy and focus while also helping with weight loss.

List of foods that help with weight loss, energy, and focus:

• Mixed nuts
• Eggs
• Beans
• Coconut milk
• Cruciferous foods
• Salmon
• Greek yogurt
• Chickpeas
• Sesame seed
• Ginger
• Ground cloves
• Tofu
• Brown rice

• Mushrooms
• Sweet potatoes
• Cherry tomatoes
• Avocado
• Baby spinach
• Baby carrots
• Kale
• Olive oil
• Lime juice
• Blueberries
• Chicken breasts
• Strawberries

• Mint leaves
• Chia seeds
• Fresh parsley

• Dark chocolate
• Cinnamon
• Grapefruit
• Cottage cheese
• Cumin
• Oregano
• Vanilla

Below, I’ve combined some of these foods into recipes that are sustainable and scientifically backed to help you lose weight and burn fat. These recipes will also balance your blood sugar, which leads to a high energy and mental focus. These foods are high in protein, fiber, healthy carbs, and fats, and also include metabolism-boosting spices that increase fat-burning, decrease appetite, and make your food taste delicious. You’ll be surprised how easy and filling these meals are!

THE MEAL PLAN TO HELP LOSE WEIGHT, GAIN ENERGY AND STAY FOCUSED

BREAKFAST

1. Infused Debloating Water

Debloating water is a healthy way of ridding your system of toxins while inducing a sense of relief from digestive comfort. Here is my recipe for debloating water that will give your day a kick-start:

Combine any or all these ingredients below in a large pitcher and let them infuse overnight. Drink one glass a day (or more), preferably first thing in the morning.

• 6 cups of water
• 1- 2 lemons, sliced in rounds with the peel on
• 1 medium cucumber, sliced in rounds with the peel on
• 6-8 muddled sprigs of fresh mint
• Optional: sprinkle of cayenne or paprika

A glass of this debloating water when you wake up in the morning can boost your metabolism, eliminate toxins, melt away belly fat, and help curb cravings that lead to overeating.

2. High Protein Breakfast Options

As mentioned before, protein is necessary to help you power through your day and lose weight. For breakfast, I recommend eating foods that are high in protein. Here are some of my favorite breakfast meals that will help you lose weight and get that energy and focus boost.

• Greek yogurt: Greek yogurt is a great source of protein, and when the right foods are added to it, can be filling and energizing. I love Greek yogurt with strawberries and almonds added; check out my previous article for more ideas on what you should put in Greek yogurt to lose weight.
• Eggs. Eggs are an excellent, low-calorie source of protein. I like to make scrambled eggs with mixed vegetables, or make a mixed veggie omelet. A quick egg option is hard-boiled eggs, which you can cook ahead of time and keep in the refrigerator (in shell) for up to 7 days.
• Smoothies: I love smoothies! They are a fairly quick and easy way to eat nutrients that will give you energy and help you lose weight. When you add a scoop of protein powder to them, these smoothies become protein powerhouses. Here are two of my favorite smoothie recipes:

• METABOLISM-BOOSTING BLUEBERRY SMOOTHIE

SERVINGS: 2 servings

INGREDIENTS

• 1/2 cup fresh or frozen wild blueberries
• 1/2 banana
• 1 cup frozen cauliflower florets
• 1/4 avocado
• 1 scoop protein powder
• 1 cup water plus more as needed
• 1 tablespoon lemon juice

INSTRUCTIONS

Combine all of the ingredients in a high-speed blender and blend until smooth and creamy. Add more water as needed, then serve immediately.

Additionally, estrogen is responsible for fat distribution around the thighs, breasts, and buttocks. As we age and get to the perimenopause and menopause stages, the fat tends to build up in these areas, instead of being more evenly distributed.

• SLIMMING AVOCADO MOJITO SMOOTHIE

SERVINGS: 2 servings

INGREDIENTS

• 1 cup frozen honeydew melon chunks
• 1/2 avocado seeded and peeled
• 1 scoop protein powder or 5.5 oz. Greek yogurt
• 1 1/2 cup coconut water
• 1 tablespoon fresh lime juice
• 4 – 6 fresh mint leaves
• 1/2 cup water

INSTRUCTIONS

Add all ingredients to a blender and puree until smooth. Divide between two glasses and enjoy.

LUNCH

To keep up your energy and focus while still losing weight, for lunch you want to continue eating foods that contain a good amount of protein and fiber, and have a low glycemic index so we avoid spiking the blood sugar. Here are three lunch meals that will deliver what you need.

• SCOOPABLE SKINNY BURRITO IN A JAR

This Skinny Burrito in a Jar from Skinny Ms. is a great jar lunch with a mild or spicy flavor. It’s scoopable but doesn’t turn to mush, and it contains the right foods to boost energy and focus and lose weight. I updated the recipe below to maximize metabolism-boosting protein and spices.

SERVINGS: 4 servings

INGREDIENTS

• 1 cup salsa no sugar added
• 24 oz. shredded Mexican chicken (see the crock pot recipe here)(optional, skip for vegetarian option)
• 1 15-ounce can of black beans, drained
• 1 cup reduced-fat cheddar cheese, shredded, or feta cheese, preferred
• 2 cups Greek Yogurt, non-fat (optional non-fat sour cream)

INSTRUCTIONS

Evenly divide each ingredient into 4 (1/2 pint size) canning jars. Add ingredients in this order: 1/4 cup salsa, ¾ cup shredded chicken, 1/4 heaping cup black beans, 1/4 cup cheese, and ½ cup Greek yogurt.

Refrigerate for up to two days. Eat straight from the jar, add on top of 2 cups romaine lettuce or on the side of 1 cup bell pepper strips, or add to whole wheat or sprouted grain wrap.

TIP: Try adding 1/4 cup of cooked quinoa or brown rice to each jar.

• GRILLED CHICKEN AND BLUEBERRY SALAD

This salad offers a great savory and sweet combination. Also from Skinny Ms., it’s a flavor-popping salad that has the protein and fiber you need to keep you energized through the afternoon.

For easier healthy eating, skip cooking the chicken breasts and buy a whole rotisserie chicken from the grocery store, remove the skin, and slice it up for your salad.

I updated the recipe below to maximize fat burning.

SERVINGS: 4 servings

INGREDIENTS

Salad

• 5 cups mixed greens
• 1 cup blueberries
• 1/4 cup slivered almonds
• 3 cups cubed chicken breasts, cooked (can substitute with the same amount of tuna or tofu, or 8 eggs)

Belly-Busting Blueberry Dressing

• 1 tablespoon olive oil
• 1/2 cup apple cider vinegar
• 1/4 cup blueberries
• 2 tablespoons honey
• Salt and pepper to taste

INSTRUCTIONS

In a large bowl, toss the greens, blueberries, almonds, and chicken breasts until well-mixed.

For the Belly-Busting Blueberry salad dressing, combine the olive oil, apple cider vinegar, blueberries, and honey in a blender. Blend until smooth. Add salt and pepper to taste.

• CRAB AND PIMIENTO STUFFED AVOCADOS

PREP TIME: 20 mins

TOTAL TIME: 20 mins

SERVINGS: 4 servings

INGREDIENTS

• 1/4 cup nonfat Greek yogurt
• 2 tablespoons low-fat mayonnaise (optional)
• 2 tablespoons pimientos, rinsed and patted dry
• 1 small clove of garlic, minced
• 1/3 teaspoon cayenne pepper or to taste
• 1/8 teaspoon salt or to taste
• 2 2/3 cups cooked crabmeat, picked over
• 2 ripe avocados, halved
• Lemon wedges for garnish

INSTRUCTIONS

Combine yogurt, mayonnaise, pimientos, garlic, cayenne, and salt in a blender. Blend until smooth. Transfer to a bowl and mix in crab. Adjust seasoning with cayenne and salt.

Divide the crab salad among avocado halves. Serve with lemon wedges.

DINNER

We still need energy and focus to get us through the evening, so here are three meals to prepare to help you power through the 5 pm-10 pm hours (and stick to your weight loss goals!)

• EASY BAKED SALMON

Salmon is an easy-to-digest source of protein and it will help you feel satisfied and full. This empowers the body to lose weight the healthy way by signaling that it’s safe, and has enough sustenance to live off of. With the safety net of lean, nutritious protein, your body can shed extra pounds and you won’t suffer through hangry evenings. You can find the recipe here.

Pair this salmon with a side of sauteed kale and brown rice, and you’ll have a powerhouse dinner that powers you until bedtime.

• VEGAN MASALA LENTILS

Vegan Masala Lentils from The Full Helping is a fiber-packed and spiced meal full of protein and flavor. It’s an ideal dish that will help you burn belly fat fast and gets better tasting the longer it’s in the fridge because the spices soak into the lentils. So it makes for great lunches and dinners for days after you make it. And the fact you can cook it in a crock pot is a huge time-saver. See the recipe here.

• #1 SLOW COOKER CHICKEN TIKKA MASALA

This AMAZING crock pot Chicken Tikka Masala from The Kitchn is full of protein. It’s an easy “dump-and-go” recipe that is incredibly rich in complex flavor. If you don’t eat meat, I have a vegetarian option you can try. Both recipes can be found here.

The meals I have listed here are relatively easy and quick to prepare and they will keep you energized, focused, and on the path to weight loss throughout the day.

If you are interested in learning more about how Masala Body’s programs can help you on your weight loss journey, see the page for my 8-Week Slim Down Personal Weight Loss Program. You can also book a call with me if you’re ready to get started.

Also, check out these motivating weight loss success stories that will inspire you on your weight loss journey.

---

The post A Diet to Lose Weight, Gain Energy, and Be More Focused appeared first on MasalaBody.

Frequently Asked Questions

Does natural appetite suppressants work?

Reduce your food intake is the best way of naturally losing weight. This would include consuming fewer calories and avoiding high-fat and sugar foods.

Exercise regularly is the best way lose weight quickly. You will burn calories from the many delicious meals you eat each day.

One of our natural appetite suppressants products might be a good option if you still haven't lost weight despite following the tips.

They are rich in powerful ingredients such as ginger, bitter melon, green and ginseng. They have all been clinically shown to reduce hunger pangs.

Are daily green leafy vegetables worth it?

It depends on what you mean when you say "worth". If you are referring to health benefits, then the answer is yes. If you are referring to cost-effectiveness, it is likely not.

There is no evidence to suggest that regular consumption of them is beneficial if you look at the long-term cost (e.g. will they save me money in the next 10 years).

However, if you look at short-term costs (e. Are they better for my waistline or long-term costs? ), then I would say that yes it is worth it.

This question, I believe, is fascinating because it touches upon two important aspects about nutrition - cost-effectiveness as well as health benefits. Evidence suggests that regular consumption is associated with a lower risk of certain diseases like cancer. However, there is less evidence that cost-effectiveness can be proven.

The best way to determine whether eating healthy food is worthwhile is to consider both factors simultaneously. This is called the Health Economic Assessment. It is the process of assessing the expected health outcomes for different food types, and the associated costs to purchase these foods.

What are some effective appetite suppressants?

Some of the most popular appetite suppressants include:

• Bitter Melon is a fruit that comes from India and China. It has been shown to promote healthy digestion and reduce appetite.
• Green Tea - One of the most popular beverages worldwide, green tea has been shown to improve metabolism and help control blood pressure.
• Ginseng - A herb found in Asia as well as Europe, ginseng is used to enhance mental clarity and support overall wellbeing.
• Ginkgo Biloba, a tree from Japan, has been shown to prevent memory loss and improve circulation.

You can also find many other appetite suppressants. Why not give one a try? You'll be surprised at how quickly your weight loss begins!

Can I eat carbs while on the Ketogenic diet?

Yes, you can eat carbohydrates while on the Ketogenic Diet. You should limit your intake of carbohydrates. Instead, eat high fiber veggies such as broccoli and cauliflower, cabbage, Brussels Sprouts, kale. These will fill you up without adding unnecessary calories.

You should also eat lots of nuts, seeds, avocados and coconut oil. These foods have high amounts of saturated fats. They are vital for ketosis.

Statistics

• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)

External Links

healthline.com

• Glucomannan - Is it an effective weight loss supplement?
  

cdc.gov

• Products - Data briefs - Number 376 September 2020
  
• Centers for Disease Control and Prevention
  

ods.od.nih.gov

• Ephedra - Office of Dietary Supplements
  
• Health Professional Fact Sheet: Dietary supplements for weight loss - Health Professional Fact Sheet
  

pubmed.ncbi.nlm.nih.gov

• Use of dietary supplements for weight loss in the United States: results of a national survey - PubMed
  
• African mango (IGOB131): a proprietary seed extract of Irvingia gabonensis is found to be effective in reducing body weight and improving metabolic parameters in overweight humans - PubMed
  

How To

African mango extract may have potential health benefits

African Mango Oils have long been used as a natural remedy for many ailments, including cancer. These extracts have been used since ancient Egypt to heal wounds, treat diabetes and stop bleeding.

Scientists at the University of Nigeria have discovered that African mango extracts are rich in certain compounds, including tannins, flavonoids and Vitamin C. These compounds help to prevent blood clotting and fight free radicals. They also improve liver functions, reduce cholesterol levels and lower blood pressure. They promote cell growth and boost immunity systems.

1. Cancer treatment. Around 50% of all cases of cancer worldwide are caused or exacerbated by environmental factors. Therefore, it is essential to find ways to prevent cancer. Numerous studies have demonstrated that antioxidants found in fruits like blueberries, tomatoes, bananas, oranges and peas can prevent cancer.
2. Antioxidants are substances that neutralize harmful substances called free radicals, which can cause cell damage as well as genetic mutations. Studies show that African mango extracts can slow down or even reverse the growth of tumors in mice. A study found that African mango extracts could stop the growth in vitro of human colon cancer cells (cells in lab dishes). Another study showed that an African Mango Extract inhibited the growth of prostate cancer cells in vivo (in living animals) by inhibiting their metabolism. These findings suggest that this product could potentially help treat some types of cancer.
3. Prevention of Cancer. Recent research from the National Institutes of Health has shown that African mango extracts are effective in preventing breast cancer. They believe that African mangoes' active ingredients inhibit the activity of hormones responsible for estrogen production, which can increase breast cancer risk.
4. Inflammation Reduction. When inflammation occurs, chemicals produced by white blood cells attack foreign tissue, causing pain and swelling. Inflammation can be caused by injury, infection, or irritation. Chronic inflammation can be a cause of some diseases, including asthma and arthritis. Research shows that African mango extracts can decrease the production of inflammatory chemicals, thereby reducing the severity of symptoms associated with many conditions.
5. Liver Function Improvement. The liver is one the most important organs of the body. It regulates digestion as well detoxification and protein production. Healthy livers also help regulate internal processes such as water balance, sugar levels, and red blood cells count. Research has shown that African mango extracts can stimulate the regeneration of liver cells damaged by toxins and drugs. This is why some people feel less tired after drinking large amounts of African mango juice.
6. Blood Pressure Lowering. According to the American Heart Association, adults should aim for a normal blood pressure reading of 120/80 to 140/90mmHg. High blood pressure can cause damage to the arteries which increases the risk for strokes and heart attacks. Scientists from the University of California-Davis investigated the effects of African mango extracts on rats with high blood pressure. Their research revealed that African mango extracts significantly reduced blood pressure.
7. Bone Building Vitamin D3 and calcium are both nutrients found in African mangoes that can promote bone growth. A double-blind placebo-controlled trial conducted at the University of Alabama School of Medicine showed that supplementation with 500 mg of vitamin D3 and 2 grams of calcium daily, and 3 grams of potassium citrate significantly improved bone mineral density. The daily intake of potassium citrate was equivalent to approximately 10 ounces each of fresh African mangoes juice.
8. Other benefits African mango extract increases blood flow to the skin's surfaces, improving skin health. It stimulates collagen formation, making skin appear smoother and younger. African mangoes are good for hair growth and help prevent premature graying. It promotes fat metabolism, which aids in weight loss.

https://slimbody.fun/a-diet-to-lose-weight-gain-energy-and-be-more-focused/