When people ask about a “diet for more energy and weight loss,” it always sounds a little contradictory to me.
Speaking from experience—10 years as a competitive bodybuilder, going through bulking phases where I gained muscle and put on weight, then cutting seasons where I dropped 33 to 44 pounds—I’ve also studied human physiology. So here’s my honest take.
A diet for more energy usually means eating more calories. But a diet for weight loss means cutting calories—basically, creating an energy deficit. You burn more than you take in. So right off the bat, those two goals kind of clash.
But I get it—maybe what you’re actually looking for isn’t “more” energy, but a way to feel consistently energized even while losing weight. In other words, you want a balanced approach that helps you slim down without crashing or feeling drained all day. That’s totally doable.
Before I get into it though, I should say: everyone’s different. What works for one person might not work for another. Health conditions, lifestyle, and personal preferences all play a role. So if you’ve got specific health concerns or need tailored advice, definitely talk to a doctor or a registered dietitian.
That said, if you’re just looking for a general strategy that’s simple, flexible, and doesn’t require counting every single calorie, I’ve got a few tips that might help.
First off—keep your meals varied. Include fruits, veggies, some kind of animal protein if you eat it, or plant-based alternatives if you don’t. Nothing new here, right? You already know the basics.
But here’s what really matters: don’t go too extreme with your calorie cuts. That’s where a lot of people go wrong. You want a slow and steady fat loss—aim to lose about 2 pounds (or 1 kg) a week. That way, you’ll still have enough energy to feel normal and go about your day.
No amount of vitamins or supplements will fix how you feel if your energy tank is on empty.
If you slash your calories too much, your body goes into energy-saving mode. Metabolism slows down. You feel moody, low-energy, mentally foggy—and workouts or even basic tasks get harder. It’s survival mode, and it sucks.
Sure, you can use energy boosters like caffeine, guarana, taurine, synephrine—all that stuff—to push through while on a weight loss diet. They really work, short term. You’ll drop weight faster. But you’re basically whipping your body to keep going. And once that buzz wears off, you’ll probably feel worse than before. And what is very important, before using them, consult with your doctor.
So what does a good weight loss diet look like—one that actually keeps you feeling decent?
I’ve put together a super straightforward approach to fat loss that doesn’t involve calorie counting or micromanaging every bite. It’s got all the explanations you need. And yeah—if pizza is your thing, I’ve even made space for that. Toss in a side salad, and you’re still on track.
This plan has worked for a lot of people—and if you stick with it, I really think it can work for you too.