Learn How to Combine Foods to Lose Weight Quickly
Do those pounds stick around even when you diet? Believe it or not, there are actually no bad foods. Each food has nutrients; we just don’t know how to take advantage of them.
For example, if you make yourself a meal with double servings of carbohydrates, all you’re doing is welcoming more body fat.
Nobody likes starting a weight loss plan, but the secret is in using foods to help you. If you combine them properly, losing weight won’t be a problem.
In this article, we’ll take a look at some of the best food combinations for losing weight.
The Best Food Combinations for Losing Weight
Some of the best food combinations for weight loss include:
Oatmeal with blueberries
This mixture is great for breakfast: some oatmeal with blueberries.
- This grain helps get rid of cholesterol in your blood, acting as a cleaning mechanism on the fat that adheres to your artery walls.
- As for the blueberries, they contain large amounts of antioxidants, fiber, potassium, and vitamin C.
Put them together and you increase your production of leptin and ghrelin, hormones that are in charge of controlling your appetite.
“Want to learn more? How to Grow Blueberries at Home and How to Use Them”
Lentils and rice
The combination of lentils and grains is an indispensable part of a good diet, especially if you want to get in high-quality protein. And because it’s plant-based, you also get vitamins, fiber, and minerals.
- Combining lentils and rice will provide your body with amino acids and improve your digestion.
Pasta and vegetables
It’s not a very common combination, but if you want to say goodbye to those extra pounds, forget the myth that pasta is fattening. The key is in proper serving sizes.
It’s time to add pasta to your diet. The reason? It helps with good digestion and nutrients are absorbed slowly. If you combine it with vegetables, you’ll be adding fiber. In other words you’ll be controlling any excess glucose and thus preventing weight gain.
Eating it at the beginning of the day is advisable to keep the calories from accumulating in your body.
“Did you know? The Most Common Mistakes in a Weight Loss Diet”
Whole grain bread and cheese
Thanks to all of the fiber and antioxidants in bread, you’ll feel nice and full. It will keep you satisfied for up to 4 hours.
Plus, if you combine these foods to lose weight with cheese, the protein will give you energy and speed up your metabolism.
Fish and rice
If there’s one food that provides vitamins, protein, and iron all together, it’s fish. However, you can eat and eat without feeling full because of its soft texture.
Thus, it’s a good idea to combine it with rice, preferably brown rice, to help detox your body. The fiber will also help with good digestion.
Recommendations
- Eat 5 small meals a day.
- Do some physical activity.
- Drink at least 8 glasses of water a day.
- Avoid soft drinks.
- Don’t combine more than 2 foods from the same food group.
What combination of foods to lose weight will you start with?
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Aparicio Vizuete A, Ortega Anta R. M. Efectos del consumo del beta glucano de la avena sobre el colesterol sanguíneo: una revisión. Revista Española de Nutrición Humana y Dietética. Junio 2016. 20 (2).
- Gentilcore D, Chaikomin R, et al. Effects of fat on gastric emptying of and the glycemic, insulin, and incretin responses to a carbohydrate meal in type 2 diabetes. Journal of Clinical Endocrinology and Metabolism. Junio 2006. 91 (6): 2o62-7.
- Golay A, Allah A. F, et al. Similar weight loss with low-energy food combining or balanced diets. International Journal of Obesity and Related Metabolic Disorders. Abril 2000. 24 (4): 492-6.
- Janssens P, Hursel R, et al. Capsaicin increases sensation of fullness in energy balance, and decreases desire to eat after diner in negative energy balance. Appetite. Junio 2014. 77: 44-9.
- Magrone Th, Russo M. A, et al. Cocoa and dark Chocolate polyphenols: from biology to clinical applications. Frontiers in Immunology. 2017. 8: 677.
- Murillo Godínez G, Pérez-Escamilla L. M. Los mitos alimentarios y su efecto en la salud humana. Medicina Interna de México. Junio 2017. 33 (3).
- Rodríguez Ruíz S, Díaz S, Ortega Roldán B, Mata JL, Delgado R, F. S. M. (2013). La insatisfacción corporal y la presión de la familia y del grupo de iguales como factores de riesgo para el desarrollo de los trastornos de la conducta alimentaria. Anuario de Psicología Clínica y de La Salud.
- Romero Ramos, H., Martínez Brocca, M. A., Pereira Cunill, J. L., & García Luna, P. P. (2005). Tratamiento farmacológico de la obesidad. Revista Espanola de Obesidad. https://doi.org/10.1016/S1575-0922(13)70020-2
- Tan S. Y, Mattes R. D. Appetitive, dietary and health effects of almonds consumed with meals or as a snacks: a randomized, Controlled trial. European Journal of Clinical Nutrition. Noviembre 2013. 67 (11): 1205-14.
- Toft Hansen T, Astrup A, et al. Are dietary protein the key to successful body weight management? A systematic review and meta-analysis of studies assessing body weight outcomes after interventions with inreased dietary protein. Nutrients. Septiembre 2021. 13 (9): 3193.
- Trujillo-Hernández, B., Vásquez, C., Almanza-Silva, J. R., Jaramillo-Virgen, M. E., Mellin-Landa, T. E., Valle-Figueroa, O. B., … Newton-Sánchez, O. (2010). Frecuencia y factores de riesgo asociados a sobrepeso y obesidad en universitarios de Colima, México. Revista de Salud Pública. https://doi.org/10.1590/S0124-00642010000200003.
- Young Kim J. Optimal diet strategies for weight loss and weight loss maintenance. Journal of Obesity and Metabolic Syndrome. Marzo 2021. 30 (1): 20-31.
