The diet of those who need extra energy

 The diet of those who need extra energy

Most classic or modern diets have in common, among other shortcomings, the fact that they leave you exhausted. But the permanent feeling of fatigue is not the price you have to pay for a figure drawn through the ring. On the contrary, you will lose weight when your energy resources can support you on the path of change.

So, I called the meeting and brought together in this article a series of foods that you can rely on. Include them in your summer diet and your body will thank you. You will feel a boost of positive energy and improvements in your health.

Whole grains

Wheat, oat, psyllium, buckwheat or barley bran are complex, slow-release carbohydrates, so they fall into the category of good carbohydrates. In other words, they are the body's favorite fuel. Their advantages are that they constantly release energy throughout the day and provide a long-lasting feeling of satiety.

The explanation is simple: the body absorbs complex carbohydrates much more slowly than simple ones. And it converts them into energy rather than fat. Instead, simple carbohydrates are easily deposited in the form of fat and cause sudden changes in blood sugar. Thus, appetite, hunger or general condition of the body are negatively influenced. Two relevant examples of "not so" would be sugar and refined white flour.

Whole grains are ideal for breakfast, because they keep you busy until noon. They prevent sudden rises and falls in blood sugar and provide a long-lasting feeling of satiety. Moreover, the fibers in their composition are a remedy for constipation, maintaining the health of the digestive tract and intestinal flora.

However, avoid commercial whole grains with added honey, cocoa or candied fruit. Most of the time they contain a lot of sugar, which greatly increases their caloric level. Always check the ingredients (to be as natural as possible), but also the calories, and take into account the amount you consume.

Vegetables and their sisters,

 legumes, Vegetables, especially green ones, and legumes (beans, peas, lentils, soy) are also among the top foods that provide you with impressive amounts of energy. They are high in fiber, but very low in fat, so I confidently recommend tomatoes, peppers, cucumbers, cabbage, cauliflower, broccoli, spinach, lettuce and vegetables.

As you probably expected, 

frying in an oil bath is the most destructive method of cooking for them. After frying, boiling or cooking under pressure loses the greatest amount of antioxidants. The good part is that you can use the water in which they cooked the vegetables in sauces or soups. So, the few recommended methods are steaming, grilling and baking in covered pots, but all for a limited time.

The more varied, colorful and prepared as indicated above, the more efficiently you charge your batteries. Here's some key information on how to eat some of the star vegetables of the season:

• Bell peppers lose up to 75% of their antioxidant power, regardless of the thermal method used. Therefore, I recommend that you eat it raw.
• Artichokes, asparagus, beets and onions do not lose their antioxidants even by boiling.
• With the exception of pressure cooking, green beans are miraculously enriched in antioxidants when cooked.
• Boiled carrots contain three times more antioxidants than raw ones, as do ripe tomatoes compared to fresh ones.

I know you don't necessarily think of a plate of vegetables when you feel like "something good". But always think about how you could enrich the dishes you like with vegetables. No one refuses a cheese or muscle sandwich. There is nothing wrong with that, because by adding a slice of tomato, half a pepper and a leaf of salad you can turn this sandwich into a balanced meal.

Fresh fruits

Guaranteed, it provides you with quality energy. That's why I invite you to enjoy the rich offer of seasonal fruits that have colored the stalls in the market. Leave bananas, oranges, kiwis or other exotic fruits for the winter.

The champions of the moment are apricots, peaches, strawberries, cherries, soon followed by watermelon and melon. You can eat them as such or in fruit salads. If you feel the need for a touch of flavor and variation, add a low-fat yogurt - but avoid cream. Regardless of the time, season or preferences, you will surely find a fruit to your taste. Don't forget, fruits remain the most delicious and healthy desserts.

Natural and delicious energy drinks

Green tea is the perfect choice for the first part of the day. You will enjoy an explosion of energy and its powerful antioxidant qualities.

Fruit and vegetable smoothies mixed in a blender are always preferable to juices obtained by squeezing. Smoothie is a dish that retains fiber and antioxidants from natural fruits, having a much longer satiety. mainly water and sugar remain; the latter absorbs quickly and is not hungry. And the quality vitamins and phytonutrients in the peel and pulp remain in the juicer. Imagination is the key ingredient of any smoothie, so mix in the blender the fruits and vegetables you like. Experiment! Add lemon juice, season with ginger, use a fig for extra flavor and sweetness.

Chicory coffee stimulates the nervous system and concentration, fights drowsiness and asthenia, helps digestion. Cocoa is considered a real "food for the brain". I recommend you to choose 100% organic cocoa powder, non-alkaline, from authorized sources.

Lightning rules for super energy:

1. Sugar, fatty meat and sausages, margarine, pastries or alcohol do not contain any macro and micronutrients to bring you energy, but only many empty calories… Dismiss them from the summer menu and you will immediately feel the effects!
2. In general, hastily taken snacks (pies, pretzels, biscuits) do not contain fiber. Not only do we not feel full after consuming them, there is even a state of lethargy. And the likelihood of eating more at the next meal also increases. Send them on vacation for good and quench your hunger with your favorite fruit until you get to sit at the table.
3. Choose a mix of simple carbohydrates (fruits) and complex carbohydrates (whole grains) before moving on. They are a combination of nutrients that give you the strength and energy you need. So eat a main meal two to three hours before exercise and a light snack 30-45 minutes before.
4. Did the heat leave you breathless? Your first choice should be vegetable soups, lean chicken soups or fish soups, without added oil, rich in nutrients and low in calories.
5. Remember: Low calorie foods (vegetables, low-fat dairy products, fresh fruits) are the ones that help you lose weight and feel fit. The explanation is simple: they are rich in water and fiber, but low in fat.