The golden secret of weight loss is maintaining a calorie deficit in body. Diet contributes around 70% in weight loss and the rest, is exercise. Maintaining a balanced diet is very important for steady weight loss. People try to starve themselves completely, but keeping yourself starving for hours can make you loose your motivation, instead of weight. It does more harm to our body than benefits. Our body becomes weak and we start feeling disoriented ans irritated. If we stop eating at all, it can cause diseases like ulcers in the stomach. We don't have to completely kill our cravings, but we just need to be more mindful with them. Onlymyhealth editorial team spoke to Dietician Arushi Gupta, Associate Dietician, Dayanand Medical College and hospital, Ludhiana, about the food combination that help with weight loss.
Food combinations for quick weight loss
We should include certain foods in our diet which complete our nutritional requirements as well as provide bulk to fill our stomach. You should include some foods combinations to satisfy your cravings too. According to Dietician Arushi, here are 8 food combinations that help with weight loss:
1. Oats with walnuts
if you start your day with a bowl full of fibre, whole grains can help you loose weight. We require nutrients to nourish our body but we also need bulk for satiety. If you feel hungry for more hours, you are definitely going to end up in overeating. After a point, you start craving for your favourite food and you end up consuming more calories. Studies suggest that oats contain good amount of soluble fibres. Walnuts add a crunch to mushy oats. Moreover, they provide ample amount of polyunsaturated acid which regulates fat storage and insulin metabolism. Walnuts also contain good amount of protein which helps in muscle building and functioning of brain.
2. Green tea and lemon
The only key to loosing weight is maintaining a calorie deficit in body. Green tea contains antioxidants which promote flushing down toxins. Drinking green tea on a regular basis can lower the absorption of fats in the body. Green tea also helps you boost your metabolism. Lemon on the other hand also helps to detoxify the body. It helps in getting rid of belly fat. Drinking lemon green tea before exercise can help you warm up. Lemon green tea is loaded with antioxidants which helps our body to get rid of harmful free radicals in the body.
3. Rice and lentils
Rice and lentils are a very classic combination in Indian households. You should definitely try replacing regular rice with organic brown rice. Brown rice comparatively contains much more amount of fibre, leaving us satisfied for longer duration. Lentils on the other hand fulfil protein requirement in our body. Our body requires more energy to digest proteins as compared to the energy we get from them so it automatically aids weight loss. As we are aware that protein helps in muscle growth, it improves our muscle fat ratio which has a major impact on our metabolism.
4. Chicken with vegetables
Chicken is a great source of lean meat. Lean meats also help you feel full for longer durations. It facilitates muscle growth and repair. Studies show that if you include bulk food with less calories, it can help you gain a slimmer waistline. Not eating dense calories also helps in attaining a better BMI. You can simply make chicken salads, and include vegetables like asparagus, lettuce, tomatoes and cucumber. You must also keep in mind to use a low fat dressing. Vegetables provide enough roughage and raw vegetables contain good amount of vitamins so it is a better and healthier alternative.
5. Apple and peanut butter
Apple and peanut butter is an excellent quick snack. Apple contains good amount of fibre. Including apple in your diet can also help you in reducing visceral fat from your body. Peanut butter on the other hand contain mono-unsaturated fat which keeps you full for quite some time. They also help you in reducing fat accumulation in the body. We must keep in mind that we use either salted or unsweetened peanut butter only. Adding sugar may improve the taste but it adds a lots of extra sugar in our food. Sugars are quick sources of energy hence we start gaining weight more rapidly.
6. Dark chocolate and almonds
According to certain studies conducted, consuming around 1.5 ounces of almonds daily results in fat reduction mainly in our belly and thighs. They also contain good amount of protein. Almonds give a crunch to chocolates. Dark Chocolate contains less sugar and it contains around 7 grams of sugar per standard serving of 30 grams. This snack is really tasty and fulfilling but you should take care that you don't start binge eating, because anyday it contains good amount of calories.
7. Yogurt and raspberries
Yogurts are a very healthy food in itself. It contains good amount of protein, improves the functioning of your digestive system. It also protects you against diseases like osteoporosis. Combining yogurt with raspberry also increases fat reduction in stomach. Raspberries are tasty and compliments the flavour of yogurt. They are not only loaded with nutrients and they contain very few calories. You can prepare this snack very quickly and easily.
8. Eggs in coconut/avocado oil
Avocado oil contains good amounts of oleic acid and omega 3 which improves the blood flow in muscles. It can stimulate fat burning in our body. Eggs should be preferred with fewer or no yolk if you're trying to loose weight. Using avocado oil to cook eggs is good for health and eggs can be a healthy and fulfilling meal for individuals. Avocado oil can be difficult to spot, so you can use coconut oil as an alternative. Coconut oil is rich in good fats, and it is good for heart heath. Some studies state that coconut oil can also stimulate fat storage in body.
There is no hard and fast rule about what to eat and what not to eat, you should try including healthier alternatives of your favourite snacks. There are lot of combinations that have potential of weight reduction. You can simply start by including more raw food in your diet. The snacks listed above are mostly easily available. You just need to watch out your portion size. So, the next time you feel hungry, you can grab any of these instead of a packet of chips or cookies.
Read more articles on Healthy diet
All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.