When it comes to losing weight and maintaining a healthy body, crash diets and quick fixes are never the answer. Instead, understanding the role of nutrition and the thermic effect of food (TEF) can pave the way to effective fat loss and a balanced lifestyle. TEF refers to the energy our bodies expend to metabolize the foods we eat, and by choosing the right food combinations, we can enhance this process and promote fat burning. Here are six food combinations that burn fat and can help you lose weight.
Food combinations that burn fat
Health Shots reached out to Maitry Gala, Senior Nutrition Therapist, Fortis Hospital, Mulund, to get tips on a diet chart of 6 food combinations that burn fat and help lose weight:
1. Oatmeal and Nuts
Starting your day with a bowl of oatmeal topped with a handful of nuts such as almonds or walnuts, is a smart move for those looking to shed extra pounds. Gala explains that oats are rich in fiber, which increases the production of Ghrelin, a hormone responsible for controlling hunger and providing a feeling of satiety. Meanwhile, nuts contain monounsaturated and polyunsaturated fats (MUFA and PUFA), which not only keep you feeling fuller for longer but also provide essential nutrients and a delightful crunch to your meal.
2. Yogurt and Berries
Yogurt, a protein-packed dairy delight, offers a double benefit in your weight loss journey. Its high protein content boosts the thermic effect of food, causing your body to burn more calories during digestion. “Additionally, yogurt contains vitamin D and calcium, which help regulate the fat-producing stress hormone cortisol, thereby promoting weight loss,” says the expert. Pairing yogurt with antioxidant-rich berries like blueberries, strawberries, or raspberries can further reduce oxidative stress, supporting overall health and weight management. To know how to have berries for breakfast click here.
3. Peanut Butter and Apple
The dynamic duo of peanut butter and apple provides a delightful mix of flavors and essential nutrients that support fat loss. The nutrition expert explains that peanuts are a great source of Genistein and Resveratrol, nutrients that counteract the activity of fat-storage genes. Moreover, the combination of monounsaturated and polyunsaturated fatty acids in peanut butter keeps hunger at bay, aiding in weight loss. Apples, low in calories and high in fiber, make the perfect companion to peanut butter, enhancing the overall nutritional value of the snack.
4. Eggs and Bell Peppers
Eggs, nature’s powerhouse of nutrients, play a crucial role in boosting metabolism through the presence of Choline and high-quality proteins. A high-protein diet can elevate metabolism by up to 100 calories daily, thanks to the thermic effect of food. “Bell peppers, rich in vitamin C and Capsaicin, add a zesty kick to the combination. Vitamin C helps combat cortisol, the hormone responsible for stubborn belly fat, while Capsaicin acts as an appetite suppressant, promoting satiety,” says Gala.
5. Avocado and Leafy Vegetables
The combination of creamy avocado and leafy greens like spinach or kale creates a nutrient-packed salad that supports fat loss. Leafy vegetables are low in calories but high in fiber, which contributes to a higher thermic effect. Avocado, on the other hand, is a fruit rich in fiber and healthy fats, providing sustained energy and aiding in weight management. Incorporate avocados into various savory and sweet recipes to enjoy their benefits.
6. Dark Chocolate and Nuts
Indulging in a moderate amount of dark chocolate with at least 70% cocoa content, combined with a handful of nuts, can be a guilt-free way to promote weight loss. Dark chocolate aids in weight loss as it contains Polyphenols, powerful compounds known to prevent fat formation and eliminate fat cells, leading to a thermo genic effect that enhances calorie burning. Nuts, with their Omega-3 Fatty Acids and fiber content, help to speed up metabolism and contribute to weight reduction.
Remember that while these combinations are beneficial, a well-rounded and balanced diet, combined with regular physical activity, is key to achieving sustainable results. Embrace a healthy lifestyle, and let these food combinations fuel your progress towards a happier, healthier, and slimmer you.