Cut Calories, Boost Energy

Cut Calories Not Energy

By Jonny Bowden

Eating fewer calories doesn't have to mean having less energy as long as you choose the foods that are the best nutritional bargains. Here are low-cal, high energy foods to add to your diet so you lose weight, not energy.

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. 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 can boost immunity and lower blood pressure slightly. Calorie cost? About 100 calories per scoop. Mix with water to keep the calorie-count low.


Grass-Fed Beef

Three to four ounces of beef is surprisingly low in calories -- a quarter pound is under 200 calories. And even more suprising?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.


Pumpkin

No, it's not just for Thanksgiving. Pumpkin is an energizing, low-calorie fruit that's brimming with immune boosting vitamin A. It has 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, but be sure to leave out the sugar. It makes a great substitute for mashed potatoes and has only 49 calories per cup.


Pomegranate Juice

Pomegranate juice is the new superstar of nutrition. It has the highest antioxidant capacity of any juice on the planet, even beating out red wine and green tea in tests. And because it's low in sugar, it won't set you up for overeating after you drink it, like high sugar drinks. Calorie cost? Only 80 calories for four ounces. Tip: Mix it with equal parts water if you want a full eight-ounce drink without adding extra calories.


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 still sweet, they'll sustain your energy while adding nothing to your waistline. Toss them in smoothies, salads or eat them alone. Frozen blueberries are a great low-calorie treat that mix well with a little nonfat milk or yogurt. You'll never even know you're cutting calories. One cup equals 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.


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-ounce 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 quinoa 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 packets -- they're loaded with sugar and have less fiber. Unlike the real deal, you'll find yourself hungry an hour later.