5 Best Energy Foods for Low Calorie Diets

By Richard R Michaels

When you hit the ground running with your diet plan, you'll probably notice a sudden dip in your energy levels.
This is normal as your bodies not consuming its usual caloric intake.
However it's more than possible to consume certain foods which will boost that battery right up and don't include any additional calories that will break your daily calorie quota.
Below are considered the best 5 energy foods for dieters to stave off the fatigue and the bingeing by curbing the cravings:

1. Salmon
Salmon is packed with healthy fats, not processed fats.
Healthy fats are essential as they provide the body with a major source of energy.
Bursting with protein, healthy fats and in this case salmon should be included in your diet plan at least twice per week.

2. Quinoa
Quinoa is relatively new to western diets but has been used for generations in South America as a staple means of protein.
Vegetarians will get their most amount of protein from this one natural carbohydrate, far more than you would from brown rice.

3. Bananas
While bananas make you feel full and will help reduce your appetite, they also contain a lot of potassium which is a micronutrient essential for propelling energy levels higher in the body.
Fresh produce in general will contain a lot of natural potassium, so be sure to consume fresh foods daily, to starve off hunger and fatigue.

4. Oats
It's blood glucose levels which determine spikes in your energy levels, from a sudden high to an onset of weariness, keeping blood glucose levels nice and steady is key to maintaining energy levels.
Oats are perfect for this as they are slowly digesting healthy carbohydrates which should not be eliminated from your diet.
Low in sugar, high in fiber, Oatmeal is a good source for getting your fix of oats and it will only take a minute to prepare any number of Oatmeal dishes.

5. Egg whites:
Have you ever noticed why weight lifters consume lots of poultry, especially eggs.
It's the egg whites in this case which are rich in protein but extremely low in calories, containing perhaps only 15% per egg white, but they are a great source of healthy fats, and are excellent at maintaining your lean muscle mass which is why they prove so resourceful for guys down the gym.
Egg whites don't just repair and rebuild muscle, they also make you feel energized after a hard session of strength training.

Bottom line:
If you want to maintain high energy levels but avoid the crashes and the cravings, a staple diet of healthy fats and carbs rich in protein are perfect for low calorie diets.

The Benefits And Side Effects Of Creatine

What is creatine?

Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys, and is derived from the diet through meat and animal products. Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.

What does creatine normally do in the body?

In the body, creatine is changed into a molecule called “phosphocreatine” which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.

Why do athletes take creatine?

Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. Creatine is best for the serious bodybuilder. It helps increase muscle mass, rather than muscle endurance, so it’s not well suited for athletes participating in endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.

Why have I been hearing so much about creatine and neuromuscular disorders?

Two scientific studies have indicated that creatine may be beneficial for neuromuscular disorders. First, a study by MDA-funded researcher M. Flint Beal of Cornell University Medical Center demonstrated that creatine was twice as effective as the prescription drug riluzole in extending the lives of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig’s disease). Second, a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario found that creatine can cause modest increases in strength in people with a variety of neuromuscular disorders. Beal’s work was published in the March 1999 issue of Nature Neuroscience and the second paper was published in the March 1999 issue of Neurology.

I want to start taking creatine — is it safe?

For the most part, athletes haven’t experienced adverse side-effects from taking creatine, although recently there have been a few reports of kidney damage linked to creatine usage. No consistent toxicity has been reported in studies of creatine supplementation. Dehydration has also been reported to be a problem while taking creatine.

Athletes generally take a “loading dose” of 20 grams of creatine a day for five or six days, then continue with a “maintenance dose” of 2 to 5 grams of creatine a day thereafter.

What are the side effects?

Little is known about long-term side effects of creatine, but no consistent toxicity has been reported in studies of creatine supplementation. In a study of side effects of creatine, diarrhea was the most commonly reported adverse effect of creatine supplementation, followed by muscle cramping.18 Some reports showed that kidney, liver, and blood functions were not affected by short-term higher amounts or long-term lower amounts of creatine supplementation in healthy young adults. In a small study of people taking 5-30 grams per day, no change in kidney function appeared after up to five years of supplementation. Muscle cramping after creatine supplementation has been anecdotally reported in some studies.

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The Pros And Cons Of Loosing Weight With Ephedra

Ephedra has been the center of controversy and debate recently, because of its many adverse side effects and at one time the FDA even banned the herb for a short time. The herb ephedra, also known as ma huang and often described as the miracle fat burner – contains natural alkaloids and has been used by the Chinese in herbal medicines for thousands of years. Over the years, it has been used to treat various ailments, but today it is best known an aid to helping with weight loss.

Ephedra is not an innovative diet product.Many doctors and dietitians do not recommend taking ephedra. Despite their recommendations, more than 12 million Americans take ephedra, primarily to lose weight.

Apart from weight loss, ephedra has several other benefits. Many athletes and sports players regularly take ephedra not only to lose weight, but to help boost energy and enhance performance. It can certainly boost energy levels and increase metabolism, which helps the body to process food more efficiently.

Ephedra has other benefits which most people overlook, because of its amazing ability to help with weight loss. Consumption of ephedra can help to cure coughing and asthma by relaxing the air passage in the lungs. It can also relieve the effects of edema, a condition caused by excess fluid, by promoting increased urination.

There is no doubt of the herb’s usefulness and effectiveness as an aid in losing weight quickly and effectively. More than one expert considers ephedra to be the best method for losing weight. And most people take it sensibly and in moderation, with few side effects or adverse reactions. When used in the correct amounts and in moderation, ephedra helps the body to burn fat for energy. Ephedra is effective because it helps increase the breakdown of fatty tissues, suppresses the appetite and maintains energy levels. It also produces more body heat, which in turn burns more calories – a process known as thermogenesis.

However, ephedra can have many side effects if it is not ingested sensibly and in the correct dosage. Side effects can include headaches, dizziness, increased blood pressure, chest pain, stroke and seizures. Some experts have pointed out that many of these side effects result from other common substances – such as coffee – and are not unique to ephedra. One disadvantage of ephedra is that it is not suitable for everyone. It should not be taken by pregnant women or people suffering from such ailments as diabetes, high blood pressure or heart disease. And people who are using various other prescription drugs on a regular basis should not take ephedra.

Perhaps the most serious side effect of ephedra is its tendency to over stimulate the central nervous system, when ingested. This has the dual effect of increasing the heart ate and raising blood pressure, a potentially dangerous combination.

The controversy surrounding the so-called miracle fat burner is likely to be around for a while. If you are thinking of taking ephedra, always consult with your physician and make sure you have all the facts before making a decision. As with most supplements, you must have your “body foundation” – the training and nutrition – set before you will be able to determine any added benefit. Choose wisely, and decide if ephedra works for you!

 Note: if you need more information see this video is very important and easy to applique by:
Dr. Charles D.C.
Fitness Instructor & Fat Loss Factor™ Founder

click here

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