The Energy Diet is designed for those who have very intense pace of life or who practice daily physical activity.

It combines weight loss and energy in such a way as to balance the two aspects.

Together with a specific workout program, the best way to lose weight and get back to your healthy weight is to follow a balanced diet combined with the need to burn off those extra calories which, turning into fat, make you fat.

Whole grains for energy diet

Whole grains are one of the main ingredients of the energy diet

Characteristics of the Energy Diet

This kind of diet is low in saturated fat and high in antioxidants. It provides around 1800 kcal per day to our body, and it is therefore not recommended for sedentary people that can't burn much.

You can follow the energy diet for an indefinite period, until you reach the target weight although, for a long-lasting weight loss, weight loss should be slow and gradual (about 2 lbs a week).

While on energy diet you're expected to:

  • Drink natural mineral water
  • Rarely replaced it with zero-calorie sodas (that actually are responsible for weight gain, as explained in the foods that lower testosterone article)
  • Opt for simple cooking methods, low in fat (baked, broiled, steamed, microwaved, etc. . )
  • Use 3 tablespoons of olive oil per day as a condiment (read about Mediterranean diet)
  • Avoid butter, margarine and lard, but you can consume 30 grams of bread per meal

Energy Diet Menu - How to Combine Foods

Here's a weekly menu that you can take as example of energy diet.

Monday

Breakfast: 125 g of natural skimmed yogurt with 30 g of whole grain cereals, a kiwi, a cup of green tea.

Snack: an apple.

Lunch: vegetables cream or soup, steamed hake.

Snack: 30 g of wholegrain bread with a slice of turkey ham, a cup of green tea.

Dinner: salad with lettuce, tomato, 2 asparagus, cucumber, bell pepper, and onion; 60 g of bread with tomato omelette, 12 grapes with 50 g of cheese.


 

 Tuesday

Breakfast: 30 g of wholegrain bread with 50 g of cheese, 10 grapes, a cup of green tea.

Snack: some nuts.

Lunch: watercress salad with 2 slices of turkey, 30 g of lentils with 15 g of rice, 125 g of skimmed yogurt.

Snack: 2 slices wholegrain bread with cheese, a cup of green tea.

Dinner: green beans with a boiled potato, baked salmon (with lemon and parsley), a slice of fresh pineapple.


 

Wednesday

Breakfast: 125 g of natural skimmed yogurt, 4 wholemeal biscuits without sugar, a slice of fresh pineapple, a cup of green tea.

Snack: an orange.

Lunch: 30 g of spaghetti with tomato sauce and 100 g of chopped lean meat, a bowl of fresh fruit salad.

Snack: an apple or 2 tangerines, a cup of green tea.

Dinner: cream of zucchini, steamed hake, lettuce and tomato, a skimmed dairy product.


 

Thursday

Breakfast: 30g of wholemeal bread with 50 g of cheese, 10 grapes, a cup of green tea.

Snack: 7 hazelnuts.

Lunch: vegetable cream with two tablespoons of boiled rice, 120 g of grilled chicken, a kiwi.

Snack: 125 grams of skimmed natural yogurt with a tablespoon of oatmeal.

Dinner: soup, vegetable soup with 30 g of pasta noodles, eggplant omelette, 50 g of cottage cheese.


 

Friday

Breakfast: 125 g of natural skimmed yogurt with 30 g of whole grain cereals, a kiwi, a cup of green tea.

Snack: a banana.

Lunch: 40 g of green peas sauteed with onion, 120 g of grilled turkey breast, 125 g of natural skimmed yogurt.

Snack: a few nuts, a cup of green tea.

Dinner: 100 g of boiled spinach, 120 g of grilled calamari with lemon, a pear.


 

Saturday

Breakfast: 125 g of natural skimmed yogurt, 4 wholemeal biscuits without sugar, a slice of fresh pineapple, a cup of green tea.

Snack: an orange.

Lunch: 30 g of pasta or rice with tomato, 100 g of grilled tuna with endive, a slice of fresh pineapple.

Snack: 2 slices wholemeal bread with cheese, a cup of green tea.

Dinner: 60 grams of bread with tomato and 2 slices of ham, an apple.


 

Sunday

Breakfast: 30g of wholemeal bread with 50 g of cheese, 10 grapes, a cup of green tea.

Snack: 2 tangerines or a small banana.

Lunch: carrot or zucchini cream, 100 g pork fillet with 2 tablespoons of boiled chickpeas, 125g natural skimmed yogurt.

Snack: a glass of soy milk, 4 breadsticks.

Dinner: salad with lettuce, tomato, cucumber, bell pepper, onion and carrot, 100 g of cheese pizza, and a kiwi.

 

I hope you enjoyed this energy diet menu...try it for a couple of weeks and see how it goes. Ideally you should have good energy to perform your daily routine and get leaner at the same time.

Let me know how it goes!

 

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