Cut Calories, Boost Energy

Cut Calories Not Energy

You might think that if you cut back on calories you'll have less energy. Think again. Most of the calories we can easily lose are the cheapest kind, offering little in the way of energy boosting nutrients. It's entirely possible to cut calories by 20 percent or more and have more energy in the bargain- if you choose the foods that are the best nutritional bargains. The foods in this gallery all qualify- they're high energy foods that provide sustained energy, vitamins, minerals, proteins and important fats all for a relatively low caloric cost.

Sardines
Sardines are truly a health food in a can. They're high in protein, which boosts metabolism and leaves you feeling satiated for much longer than the equivalent amount of carbohydrates. They're loaded with energizing omega-3 fats which also help keep you full while being good for your heart, brain and mood at the same time. Best of all, they're low in calories. And because they're low on the food chain, they're almost never polluted with chemicals like mercury. A full can is under 200 calories!


Pumpkin
Nope, it's not just for Thanksgiving. Pumpkin is an energizing, low calorie fruit (no that's not a misprint) that's brimming with immune boosting vitamin A. It's got way more potassium than a banana, and, for good measure, it's loaded with fiber. That means your blood sugar won't soar, but your energy will be constant and sustained. Canned pumpkin is available at every grocery store. You can heat it and season it just like you do pumpkin pie- with nutmeg, cinnamon and a little butter. Just leave out the sugar. It makes a great substitute for mashed potatoes and has only 49 calories per cup


Blueberries
Blueberries are a true superfood. They're loaded with fiber and antioxidants and studies show they boost memory making them a true "brain food". Low in sugar but sweet and delicious, they'll sustain your energy while adding nothing to your waistline. Add them to shakes or salads or eat them alone. Tip: Frozen blueberries are an undiscovered low-calorie treat that mix incredibly well with a little milk or yogurt. You'll never even know you're cutting calories. One cup: 84 calories.


Broccoli Rabe
Even if you hate broccoli, you'll love broccoli rabe. It's has a completely different taste, and is actually pretty good raw. Best of all, it's satisfying, unbelievably nutritious, and ridiculously low in calories- less than 37 calories per cup. It makes a great substitute for (or addition to) a raw vegetable snack of carrots and celery, and because it's so low in calories, you can even treat yourself to a couple of tablespoons of dip and not break the calorie bank. Baby broccoli is the ultimate example of a high energy, nutrient dense food that calorically costs you almost nothing.


Salmon
There's no better protein source on earth, and you get the additional benefits of heart healthy, omega-3 fatty acids to boot. The protein stabilizes your blood sugar, the fat keeps you from being hungry, and those magical omegas will improve your mood to boot-- you won't even notice you're cutting calories! You can have a nice 3 oz salmon steak for about 150 calories. Add a handful of brown rice and a heap of vegetables and you'll be good to go for hours!


Quinoa
The Incas called it the "mother of all grains" and actually used it as a major source of fuel for their armies. Though it's technically a seed, it cooks and acts and tastes like a grain, and has the highest protein content of any cereal on the planet. It's also high in iron, and has 5 grams of fiber per cup. Calorie cost? Just over 100 calories per half cup. It'll fill you up for hours! Tip: Combine with blueberries for a terrific breakfast.


Oatmeal
Oatmeal is a food that actually helps you cut calories! Studies have shown that people who eat a high fiber breakfast food like oatmeal naturally eat less calories later in the day, are satisfied longer, and have more energy for things like mental performance. High in fiber and moderately high in protein, oatmeal fills you up and energizes all for a very moderate caloric cost of 150 calories for a half cup of uncooked dry oats, which cooks up into a nice portion. Tip: Avoid the par-boiled packets- they're loaded with sugar and have less fiber. Unlike the real deal, you'll find yourself hungry an hour later.


Grass Fed Beef
Three to four ounces of beef is surprisingly low in calories- a quarter pound is under 200 calories. And more suprises: half the fat in beef is heart healthy monounsaturated fat, the same kind that's found in olive oil. Beef stablizes blood sugar and gives you lasting energy, plus it's loaded with iron and amino acids. But there's a world of difference between fast food beef and grass-fed. While more expensive, the grass-fed is high in omega-3's and virtually free of hormones, antibiotics and hormones. Spend the extra money and get the good stuff- it's a true low calorie high energy food.


Whey Protein Powder
Whey protein powder is one of the best kept secret of dieters and athletes! It's one of the highest rated proteins on the planet, containing a full range of amino acids. Studies show that it helps with dieting, keeping folks fuller longer. People who drink whey protein shakes tend to eat less calories at subsequent meals. Plus whey protein boosts immunity and slightly lowers blood pressure. Calorie cost? About 100 calories per serving.