Key Takeaways
- Weight loss is not determined by diet alone — it is a combination of a calorie- deficit diet and physical activity.
- Certain weight loss food combinations can help provide adequate nutrients with lower calorie content.
- A balanced diet and portion control can help promote weight loss.
- Smartly pairing the right foods can overcome hunger pangs.
- Always opt for healthy and fresh foods over processed foods.
Introduction
Obesity is on the rise in India due to unhealthy lifestyles and a lack of physical activity. As a result, people are increasingly seeking weight loss tips. Be it social media, friends, family, or paid platforms, one common suggestion is to skip meals and follow fad diets. However, these can result in starvation and nutritional deficiencies. Healthy weight loss does not solely depend on a calorie deficit or skipping meals. Instead, it requires adequate physical activity, a balanced diet, and smart food choices. Pairing low-calorie foods that are individually rich in specific nutrients can aid in weight loss while maintaining nutritional adequacy. In this blog, we’ll explore some of the best food combos for weight loss.
Why Food Pairing Matters for Weight Loss
Strategically pairing foods is an effective way to achieve healthy weight loss. Packaged and processed foods are usually calorie-dense and loaded with preservatives. They lead to an increase in visceral fat. Smartly pairing foods can help obtain the right nutrients and provide satiety without adding excessive calories. This concept is commonly called food synergy, which means combining foods rich in specific nutrients to improve nutrient bioavailability and absorption. This can also support weight loss. Specific food combinations can help support the body’s metabolism and digestion as well as regulate hunger hormones. Here are 14 healthy food combos that can help you shed those extra kilos.
14 Best Food Combos to Help You Lose Weight
1. Egg + Leafy Greens
Why it works: High protein + high fibre option with the added benefits of vitamins and minerals.
It is a healthy combination for weight loss, as the protein in eggs promotes muscle health while fibre in leafy green vegetables like spinach and kale increases satiety and improves digestion.
How to eat: Sauté spinach and kale and mix with omelette batter. You can also add chopped leaves to boiled egg salad. This combo is one of the best foods for weight loss.
2. Oatmeal + Berries
Why it works: High in complex carbohydrates + antioxidants.
Oats are high-fibre foods that provide steady energy and a feeling of fullness for a longer period of time, whereas berries are rich in antioxidants and impart a natural sweetness without adding calories.
How to eat: Soak oats in milk overnight and add berries. Enjoy it cold as a smoothie or simply make a hot oats porridge for a food combo that supports weight loss.
3. Sprouted Moong + Seeds
Why it works: High in fibre + protein + healthy fats.
Sprouted moong is a healthy food combo of fibre and protein. Adding seeds like pumpkin seeds and flaxseeds provides healthy fats.
How to eat: Soak moong dal overnight and then sprout it. Add veggies like onion, tomato, and cucumber. Top it with sesame or pumpkin seeds to make a healthy salad bowl.
4. Grilled Chicken + Grilled Veggies
Why it works: High in protein + fibre.
It is an excellent protein-packed, low-calorie combination. While chicken breast is a high-protein food, grilled vegetables like broccoli, zucchini, beans, and bell peppers increase the fibre content, making it one of the best foods for weight loss.
How to eat: Stir-fry lemon garlic chicken or smothered chicken with vegetables or marinated skewers.
5. Apple + Nut Butter
Why it works: High in fibre + healthy fats.
It is a popular food combo for weight loss because it is easy to prepare and involves no cooking. Apple is high in the fibre pectin, whereas nut butters like peanut and almond provide healthy fats that improve satiety. This makes a healthy food combination that lowers hunger cravings and supports weight loss.
How to eat: Munch between meals as a healthy snack or add it to Greek yoghurt or a shake to make a healthy food combo.
6. Salmon + Broccoli
Why it works: A nutritious combo of protein + healthy fats + fibre + vitamins.
Salmon is rich in healthy omega-3 fatty acids and high in protein. When combined with broccoli, it helps increase the vitamin and fibre content, making it a healthy food combo for weight loss, that is also low in calories.
How to eat: Have it as a salad, fry or grill, or make a pulao by adding fish and broccoli.
7. Greek Yoghurt + Walnuts + Fruits
Why it works: High in protein + healthy fats
A smoothie bowl with Greek yoghurt is one of the best foods for weight loss. Greek yogurt is low in fat and calories and packed with protein. While walnuts add some calories, they also provide healthy fats like omega-3s. Adding fruits like peaches and kiwi can increase the fibre content, supporting weight management.
How to eat: Make a smoothie for breakfast that includes Greek yoghurt, walnut and fruits. You can also add oats to increase the fibre content.
8. Besan Cheela + Low-Fat Paneer
Why it works: High in protein + fibre + complex carbs
Besan cheela is rich in protein, complex carbs, and fibre, while paneer improves the protein content. It helps keep you full for a longer period.
How to eat: Stuff it with additional veggies like carrot, cabbage, beetroot, spinach or mix the veggies in the batter for that extra crunch and fibre.
9. Quinoa + Green Beans
Why it works: High in protein + complex carbs + fibre
Quinoa is a complete protein source containing all essential amino acids. It’s also a good source of complex carbohydrates and fibre. Adding green beans to quinoa improves the fibre content and makes it a healthy weight loss food combination.
How to eat: Sauté them with other vegetables like bell peppers and spinach to improve the nutrient profile. You can have them in the form of porridge, khichri, or even salad.
10. Avocado + Multigrain Toast + Sesame Seeds
Why it works: Rich in Fibre + Healthy Fats
Multigrain toast promotes satiety due to its high fibre content. Avocado and sesame seeds provide healthy fats. Together, they provide complex carbohydrates and healthy fat, making this a healthy weight loss food combination that helps keep you full for longer.
How to eat: Just simply make avocado paste and spread it on a multigrain toast. Sprinkle sesame seeds on top and enjoy it as a healthy snack or meal option.
11. Chicken Wrap
Why it works: Rich in fibre + protein
Chicken wraps are a great option for weight loss as they are packed with protein. When paired with a multigrain wrap and seasonal veggies, they also provide fibre, promoting satiety and weight management.
How to eat: Have them with green vegetables like lettuce, cabbage, and spinach to increase fibre content. Pair it with a multigrain wrap for one of the crunchiest food combos for weight loss.
12. Lentils + Green leafy vegetables + pumpkin seeds
Why it works: Fibres + iron + healthy fats + protein
Lentils and spinach provide a good amount of fibre and are rich in iron. While lentils also provide protein, pumpkin seeds add to the mineral and healthy fat content. It makes a great low-calorie option for vegans since both lentil and pumpkin seeds are good sources of plant-based proteins.
How to eat: This is an exceptional weight loss combination that is not so commonly consumed. Packed with nutrients, it can be consumed as a starter soup before dinner or prepared as dal palak for a wholesome, low-calorie meal.
13. Mushroom + Zucchini
Why it works: High in protein + fibre + low in calories
Mushrooms are low-calorie foods that contain high amounts of fibre and protein. They’re also rich in vitamin D. Zucchini is low in calories but high in fibre and water content. This makes a great low-carb and low-fat food combo for weight loss.
How to eat: Add them to salads or you can even use grilling method of cooking instead of sautéing.
14. Lettuce + Chickpea/Chicken
Why it works: High in protein + low in calories
Crunchy lettuce leaves can be added to chapati or a wheat-wrap. This cuts down the extra carbohydrates from bread or refined flour wraps. Fill it with fresh veggies, chickpeas or chicken to increase the protein content for better satiety and metabolism. This makes it ideal for those looking to burn fat while preserving lean muscle mass.
How to eat: Eat it as a salad or a healthy wrap between meals.
Diet Tips for Weight Loss
1.) Watch portion sizes:
Excess intake of nutrients like fat and carbohydrates can lead to weight gain. Hence, one should maintain portion control.
2.) Focus on healthy fats:
Choose nuts and seeds over fried and unhealthy foods as these contain good fats while the latter are high in unhealthy saturated fats.
3.) Include adequate protein:
Choosing high-quality protein can keep you full as it takes time to digest, aiding in the weight loss journey.
4.) Add fibre to your food:
Choosing fibre-rich foods helps promote a feeling of fullness.
5.) Seek professional guidance:
If you are aiming to lose weight the healthy way, it is advisable to consult a nutritionist or a healthcare professional.
6.) Opt for Fresh Food:
Always try to opt for freshly-made food rather than the processed or packaged ones as these contain excessive sugar and unhealthy fats and lack fibre and protein.
Conclusion
Achieving a consistent calorie deficit with these best foods for weight loss can help you meet your weight loss goals. However, it is important to note that while food combinations are an effective strategy to lose weight the healthy way, one cannot rely entirely on them. Weight loss also requires regular physical activity, quality sleep, and a healthy lifestyle. There is no single food that works as a magic pill for weight loss. Sustainable weight loss can only be achieved with portion control, weight loss food combinations and maintaining nutrient adequacy.
FAQs
Q1. Can I lose belly fat by just eating this food combination?
One cannot rely solely on food combinations to lose belly fat. While healthy food combos help, they should be paired with regular physical activity, proper sleep, and portion control to lose abdominal fat.
Q2. Are these healthy food combos suitable for everyone?
No, because dietary requirements may vary from individual to individual as per their different physiological needs or health condition. However, most healthy individuals can easily take them as per their requirement.
Q3. How many times in a day should I eat these weight loss food combinations?
These foods can be incorporated at any time of the day and in any meal. You can also consume them as a snack.
Q4. What is food synergy?
Food synergy means combining specific whole foods to improve nutrient absorption and gain health benefits. For instance, vitamins are synergistically paired with healthy fats and iron with vitamin C for this purpose. Food synergy can also be used for weight loss.
Q5. Why is food synergy important for weight loss?
It improves the absorption of nutrients and the body’s metabolic rate while also providing satiety.