While you are losing weight, you do not always feel excited and motivated. There are days when you feel like you are “on top of the world”, determined to change to become a healthier version of yourself. But there are also times when you are tired, lethargic, even want to give up everything to find a sweet chocolate bar, a bag of crispy potato chips or a cup of rich milk tea. This is completely normal, because losing weight means your body needs to adapt to a lower diet and calorie intake.
However, losing weight does not mean you have to sacrifice energy and spirit. In fact, if you choose the right foods, you can maintain stable energy levels and reach your weight goals.
What are the energy-rich foods that help fight fatigue and maintain energy?
A common mistake when dieting is focusing only on calories and ignoring nutritional quality. You can eat enough calories, but if the food lacks the necessary vitamins, minerals, and macronutrients, your body will still feel exhausted.
Here are some foods that help you fight fatigue, stay mentally sharp, and stay healthy during the weight loss process:
1. Avocado
Many people often avoid avocado when losing weight because they think it is high in fat. In fact, the fat in avocado is a healthy fat, including omega-3 and omega-6, which is essential for the brain, heart, and hormone balance. In addition, avocado contains a lot of fiber and water, helping you feel full for a long time, while increasing the ability to absorb antioxidants from vegetables. A few slices of avocado in a salad can provide a sustainable source of energy instead of feeling lethargic.
2. Salmon
Salmon provides high-quality protein and omega-3 fats that are good for the heart. In particular, salmon is rich in B vitamins that can help the energy metabolism process better. Eating salmon regularly not only helps maintain muscle while losing weight, but also protects the brain, reduces inflammation and improves mood. If you don’t like salmon, you can replace it with sardines, mackerel or tuna.
3. Blueberries
Blueberries are low in calories but rich in manganese, a mineral that helps the body convert carbohydrates and fats into energy. In addition, they are also rich in antioxidants, which help fight oxidative stress and improve memory. Adding a handful of blueberries to your Greek yogurt or morning oatmeal is a great way to start the day.
4. Kale
Kale is not only rich in vitamins C, K, folate and manganese, but also contains L-tyrosine, an amino acid that helps improve mood and concentration. Eating kale helps you maintain stable energy, avoiding “blood sugar drops” that cause fatigue. If you don’t like leafy greens, you can try crispy kale chips, a healthy and interesting snack.
5. Bananas
Bananas are a convenient, inexpensive, and nutritious choice. With natural carbohydrates, potassium, fiber, and vitamins, bananas provide a quick source of energy without causing a crash immediately afterward. In particular, eating a banana before a workout can help you be more flexible. Bananas are also easy to combine in smoothies with yogurt, oatmeal, or protein powder.
6. Eggs
Eggs provide a complete source of protein with all the essential amino acids. The whites are high in protein, while the yolks are rich in healthy fats, vitamins, and minerals. Eating eggs helps you maintain muscle mass, speed up your metabolism, and repair your muscles after a workout. Whether boiled, fried, or scrambled, these are ideal foods for both breakfast and snacks.
Foods to Limit If You Don’t Want to Exhaust
In addition to adding good foods, you should also limit energy-draining options. These are foods high in sugar, fried oils, or refined starches. They may give you a quick boost but will quickly cause your energy to drop, leaving you feeling sluggish and craving more food.
Groups to avoid include:
- Fried foods high in fat
- White bread, pasta made from refined flour
- Sweet foods, desserts high in sugar
- Sugary drinks and alcohol
- Salty, processed snacks
Other habits that help maintain energy when losing weight
In addition to food choices, some lifestyle habits also play an important role:
- Start with small changes: Don’t force your body to change too suddenly. Gradually eliminating unhealthy foods and adding nutritious foods will help you maintain them in the long term.
- Exercise properly: Physical activities such as walking, light jogging or yoga not only burn calories but also release endorphins, bringing positive feelings.
- Get enough sleep: Sleeping 7–9 hours a night helps the body recover, maintain alertness and stabilize hormones.
- Schedule meals: Eat regularly, avoid starving for too long to keep blood sugar stable.
- Drink enough water: Dehydration can make you confuse hunger with hunger, leading to overeating.
In short, losing weight does not mean you have to sacrifice energy, joy and alertness. By choosing the right foods and incorporating healthy habits, you can maintain a healthy mind and body throughout your journey. Losing weight is a long-term process, and the ultimate goal is not just your ideal weight, but also a body full of energy and vitality.
