The average American consumes 15 to 16 grams of fiber a day. We should aim to eat much more, closer to 40 grams of daily fiber. It fills us up with minimal calories. Fiber-packed sources include vegetables, fruits, whole grains, lentils, beans, and peas.

Compared to fish tacos, the veggie dish has twice as much fiber, nearly identical amounts of calories and protein, and no cholesterol. Favor Green Vegetables. Eat at least one leafy green vegetable each day. Research shows leafy green vegetables help stabilize blood sugar and reduce the risk for type 2 diabetes.

Plus, they provide calcium and iron in their most healthful forms. If you normally pile on cheesy spreads, top this dish with a touch of tahini and nutritional yeast. Ditch Problem Foods. If cheese, meat, chocolate, and sugar call your name and derail weight-loss efforts, leave these foods aside for a few weeks.

See how you feel. This timeframe is long enough to see a difference, but short enough to make it manageable. Case study: Try replacement foods that emulate your favorite staples. If you normally have a chocolate or candy bar, try fresh fruit with carob chips or blend steamed soymilk with cacao powder.

If your afternoon snack is an apple and a hunk of cheese, try a nut-based cashew cheese blend. Exercise is not an especially strong calorie-burner. But it does burn some calories—about calories for every mile you walk or run.

So lace up your sneakers. Once your body adjusts to your new healthy lifestyle, your energy levels will soar! You will need to make gradual, long-term changes to create a healthy lifestyle. Cutting out all the foods you love or jumping into strenuous workouts right away will leave you feeling drained and set you up for failure.

Instead of dropping your food intake from 2, to 1, calories in one day, try cutting out calories daily and then increase your calorie deficit each week.

This will help your body gradually adjust to your new eating patterns while maintaining energy levels. The American College of Sports Medicine recommends that women eat no fewer than 1, calories per day and men no fewer than 1, calories per day for safe and effective weight loss.

The goal is to find a balance where you feel energized but have reduced calories enough to lose weight. Over time, low iron intake can lead to iron deficiency anemia, which results in low energy levels. Eat high-protein, iron-rich foods — such as beans, poultry, lean red meat, and nuts.

The National Institutes of Health recommends that men aged 19 and older and women aged 51 and older get 8 mg of iron daily. Women aged 19 to 50 need 18 mg per day.

If you are vegan or vegetarian, you should double these values. Going an extended period from one meal to the next or skipping meals causes problems with your metabolism and leaves you famished.

Eating when you are hungry will help your body trust that you are not starving it. Check out our video on food fortification for more suggestions. Have regular snacks throughout the day.

These do not need to be biscuits and cakes. Nuts, cheese, yoghurt, custard pots are all rich in protein and are very nutritious. Avoid low fat and diet foods if you are losing weight.

If eating is hard, then you may find drinking nourishing drinks like milk, milkshakes or smoothies instead of water or tea easier. That means regular, smaller meals and snacks every 2 hours or so. Do this by the clock rather than waiting until you feel hungry.

Try to include protein at each meal, including breakfast. It is better to eat something regularly than to try to eat one big meal and only manage a few mouthfuls. Sometimes a distraction like watching TV or reading a book while you're eating will help you eat more.

There are various ways of adding calories and protein to your meals and snacks. Remember to choose full fat and high calorie options whenever you can. Have nourishing drinks such as milky drinks and smoothies. Drinking only water, squash or tea can fill you up without giving you many calories or any protein.

Any milk or yoghurt based drink gives you calories and protein. Soya milk is the best dairy free alternative in terms of nutrients. Oat milk contains less protein than soya milk. Almond, hemp, rice and coconut milk have the lowest energy and protein content.

Medicines, soft diets, adding calories to your diet or tube feeding are some of the ways to manage diet problems. Having diet problems when you have cancer can affect you emotionally.

But there are things you can do to help you cope. There are lots of organisations, support groups and helpful books to help you cope with diet problems caused by cancer and its treatment.

Cancer and its treatment can cause eating and drinking difficulties in some people. But there are people that can help and things you can do to cope better.

Cancer Chat is our fully moderated forum where you can talk to others affected by cancer, share experiences, and get support. Cancer Chat is free to join and available 24 hours a day. Visit the Cancer Chat forum. About Cancer generously supported by Dangoor Education since Questions about cancer?

Call freephone 9 to 5 Monday to Friday or email us. Skip to main content. Home About cancer Coping with cancer Coping physically Diet problems with cancer Managing diet problems in cancer Tips for putting on weight Boosting energy and protein in everyday foods.

Cancer and weight loss Eating or drinking more calories gives you energy. This is helpful if: you have lost weight you have higher nutritional needs due to cancer treatment Protein is essential for growth and repair of tissues and the immune function.

Get advice on how to put weight back on There are different ways of putting weight on. Content not working due to cookie settings. Manage your cookie settings here. Symptoms from cancer and side effects from treatment can also affect how much you eat. For more information and to see all of our videos, please visit our website at www.

Boosting energy calories.

Based on a study they conducted, the American College of Sports Medicine recommends getting between and minutes of moderate to vigorous exercise a week to lose weight. Getting adequate micronutrients is important for maintaining health.

If you limit your caloric intake without eating a variety of nutrient-rich, low-energy-dense foods, this can lead to inadequate micronutrient intake. Before you take supplements, discuss this with a healthcare professional. Lindora Boost4 offers an array of helpful benefits for individuals on diets, such as:.

The compassionate professionals at Lindora are committed to helping you achieve a diet with the perfect balance, so you can reduce caloric intake and lose weight while maintaining or improving your energy levels! Amy Lee, M. Chief Medical Officer, Lindora Clinic.

Accept Privacy Policy. Some of the culprits that cause low energy levels include: Skipping meals especially breakfast can lead to low blood sugar, thereby leaving you feeling weak and tired.

Cutting out entire food groups can deplete you of essential nutrients such as zinc, iron, B and D vitamins, magnesium, and omega-3 fatty acids. It is better to eat something regularly than to try to eat one big meal and only manage a few mouthfuls.

Sometimes a distraction like watching TV or reading a book while you're eating will help you eat more. There are various ways of adding calories and protein to your meals and snacks.

Remember to choose full fat and high calorie options whenever you can. Have nourishing drinks such as milky drinks and smoothies. Drinking only water, squash or tea can fill you up without giving you many calories or any protein.

Any milk or yoghurt based drink gives you calories and protein. Soya milk is the best dairy free alternative in terms of nutrients. Oat milk contains less protein than soya milk. Almond, hemp, rice and coconut milk have the lowest energy and protein content.

Medicines, soft diets, adding calories to your diet or tube feeding are some of the ways to manage diet problems. Having diet problems when you have cancer can affect you emotionally. But there are things you can do to help you cope. There are lots of organisations, support groups and helpful books to help you cope with diet problems caused by cancer and its treatment.

Cancer and its treatment can cause eating and drinking difficulties in some people. But there are people that can help and things you can do to cope better.

Cancer Chat is our fully moderated forum where you can talk to others affected by cancer, share experiences, and get support. Cancer Chat is free to join and available 24 hours a day. Visit the Cancer Chat forum. About Cancer generously supported by Dangoor Education since Questions about cancer?

Call freephone 9 to 5 Monday to Friday or email us. Skip to main content. Home About cancer Coping with cancer Coping physically Diet problems with cancer Managing diet problems in cancer Tips for putting on weight Boosting energy and protein in everyday foods.

Cancer and weight loss Eating or drinking more calories gives you energy. This is helpful if: you have lost weight you have higher nutritional needs due to cancer treatment Protein is essential for growth and repair of tissues and the immune function.

Get advice on how to put weight back on There are different ways of putting weight on. Content not working due to cookie settings. Manage your cookie settings here. Symptoms from cancer and side effects from treatment can also affect how much you eat.

For more information and to see all of our videos, please visit our website at www. Boosting energy calories. Below are some ways you can boost your diet. Use full fat and fortified milk and butter Use full cream milk instead of semi skimmed.

Put 2 to 4 tablespoons of milk powder or vegan powder into a pint of full cream milk to make fortified milk. Use it instead of regular milk.

Always use plenty of butter or margarine where you can. Drinks Make milky coffee or use fortified milk. Add fortified milk to tea, coffee, or bedtime drinks such as Horlicks, Ovaltine or drinking chocolate. Try buttermilk as a drink.

Breakfast Soak porridge oats with added sugar overnight in full cream milk. Rather than making weight loss your only goal, you may want to look beyond the numbers on the scale and adopt lifestyle habits that not only help you lose weight but also boost your mood, improve your energy, and contribute to vibrant health.

Because while being thin has its benefits, the benefits are much greater if you also feel good, have plenty of energy, and enjoy a positive, upbeat mood. Down below is a list of some of the most effective tips for boosting your mood, improving your energy AND helping you lose weight at the same time.

Others may take a little more effort, but are well worth it! Others will definitely speak to you, and those can be adopted in stages.

Try incorporating one new tip each week, or even two tips a week. Most importantly, pay attention to how each action makes you FEEL. Your body will let you know if each technique works for you or not.

Being fully hydrated provides energy and clarity, and the lemons provide vitamin C, electrolytes, and antioxidants.

Best part about water? Zero calories! Eating small servings of healthy foods frequently throughout the day helps keep your energy up, makes you feel satisfied, and revs up your metabolism. Opt for snacks with fiber, protein, and healthy fats instead of simple carbohydrates, which will only make you feel hungry and irritable.

See: 7 Healthy Snacks to Satisfy Your Sweet Tooth. Nuts and seeds make excellent snacks because they contain good-for-you fats and nutrients, and are very satisfying.

You only need a small portion 1 ounce to satisfy. See: How to Add Peanut Butter to Your Diet the Right Way. Aromatherapy has shown promise in promoting weight loss, soothing stress, and boosting feelings of happiness.

Scents that are good for all three include: grapefruit, peppermint, orange, vanilla, and lavender. You can buy essential oils online or in local health stores. Put a few drops of oil onto a handkerchief and carry it with you all day; sniff it a few times when you feel stressed, hungry, or fatigued.

Simple carbohydrates create chaos with your blood glucose levels, which affects your mood, your energy level, and your ability to lose weight. Rather than eating sugar, opt for healthier sweets like fresh fruit, and stevia if you need a no-calorie sweetener.

Vegetables contain many important nutrients for energy and well-being, and if you eat plenty of raw vegetables each day you will be fueling your body with potassium, protein, iron, vitamin C, vitamin A, and fiber to keep your digestive system in top shape.

All of these nutrients promote a sense of well-being, happiness, and energy, and they help you lose weight because vegetables are so low in calories that you can eat a LOT of them without exceeding your caloric limits for the day.

Cooked vegetables are also good for you, although they do lose a bit of their nutrients during the cooking process, so eating them raw is beneficial when possible. See: Top 5 Healthy Green Vegetables. Green tea is loaded with antioxidants and has thermogenic properties that are believed to help boost your metabolism.

Taking short, brisk walks throughout the day is a great way to keep your energy levels high, boost your mood, and shed pounds. See: Want to Lose Weight and Feel Great?

Enjoy a Morning Walk. Whole grains are a great source of magnesium, and being deficient in magnesium is a common cause of fatigue. See tip 1! You may discover that you actually feel better without all that coffee!

Color can be a great helper in stimulating your mood, boosting your energy, and influencing your appetite. The color red is a known energy booster, and can also stimulate your appetite. Conversely, the colors blue and green are soothing, inducing calm and helping to reduce your appetite.

Did you know that some fats actually help you burn more fat? Olive oil is one of the best — just drizzle a few teaspoons over salads, cooked vegetables, and grains like brown rice.

Best of all, it helps reduce your appetite by making you feel satisfied for longer so you eat less overall. Choose foods that will provide sustained energy rather than a quick blood-sugar boost. Whole grains oatmeal, bread , protein eggs, milk, cheese , and fruit grapefruit, berries and bananas are good choices.

Negative people drain your energy, drag down your mood, and put a downer on your goals — including your weight loss goals. Do you have people like this in your life?

If so, you may want to limit the amount of time you spend with them. Surround yourself with uplifting, positive people who encourage you and your goals. Eating lighter meals keeps your energy levels high and your waistline feeling slim and sexy.

Do you often plop down in front of the television after eating? Break that habit and do something physical after eating your meals and snacks. Staying active helps boost your metabolism and aids digestion.

When you feel sluggish, turn on some music with a fast-paced beat and dance. The upbeat music helps you feel more positive and energetic, which reduces your appetite.

Spices like ginger, cinnamon, and cayenne pepper have thermogenic properties, which means they increase body temperature and boost metabolism so you burn more calories.