Weight loss is more than just cutting down on food portions or going on a strict diet. When it comes to weight loss, two (or more) foods can be better than one. That’s because each one has different nutrients that work together. When combined, they can help you fight hunger, stay full longer, and burn fat or calories better than when eaten alone.
What are the most popular and easy-to-make combinations for weight loss?
Combining the right foods can not only help you control your weight, but also improve your overall health.
Here are 10 popular, easy-to-follow combinations that nutritionists recommend to support weight loss naturally:
1. Avocado and dark leafy greens
Spinach or kale salads are low in calories and packed with nutrients, but can leave you wanting more. For extra fullness, add avocado to your weigh. This dish might taste better because it contains a good type of fat (monounsaturated) that helps stave off hunger. Avocado also helps your body absorb more disease-fighting antioxidants from vegetables.
2. Chicken and Cayenne Pepper
Chicken breasts are known to be a weight-loss food, and for good reason. Each chicken breast provides 27 grams of protein for less than 150 calories. Protein takes longer to digest, which helps keep you fuller longer. Spice up this main dish with a little cayenne pepper or sauce. It can help you burn calories and reduce hunger.
3. Oats and Walnuts
An easy way to lose weight: Eat raw foods. Simply adding more fiber to your diet can help you lose weight. That’s because your body can’t break down fiber, so it slows down digestion and takes up space in your stomach. With 4 grams of fiber per cup, oats can be a good source. Walnuts can add about 2 grams, along with protein and a delicious crunch.
4. Eggs, Black Beans, and Bell Peppers
Research shows that people who eat eggs for breakfast tend to eat less throughout the day than those who opt for bread or cereal. Add black beans and bell peppers and you have a double dose of protein and fiber, which will keep you full longer and provide essential vitamins to start your day.
5. Bean and Vegetable Soup
Add a broth-based vegetable soup to your lunch or dinner. The liquid will fill you up, leaving you with less room for calorie-dense foods. One study found that people who started with soup consumed 20% fewer calories at the meal. Adding beans, such as chickpeas or black beans, can help your dish last longer because they’re high in protein and fiber.
6. Steak and Broccoli
If you’re too tired to hit the gym, this meal can help. Beef is rich in protein and iron, nutrients your body uses to make red blood cells. They carry oxygen to your organs, so a deficiency in either can sap your energy. Broccoli is the perfect side dish, as the vitamin C in broccoli helps your body absorb iron. Half a cup of this vegetable provides 65% of the vitamin C you need for the day.
7. Green Tea and Lemon
If you need a little pick-me-up, brew some green tea. This low-calorie beverage is loaded with antioxidants called catechins, which can help you burn more calories and fat. One study found that drinking four cups of green tea a day can help with weight loss and blood pressure. Adding a few drops of lemon not only enhances the flavor, but also helps your body absorb the catechins better.
8. Salmon and Sweet Potatoes
Fish is often called “brain food,” but it’s also good for your waistline. The omega-3 fats in fish can help you lose body fat, and salmon is a top source. Plus, a 3-ounce serving packs 17 grams of protein. Pair it with a baked sweet potato for a filling yet light meal. A 5-inch potato has 4 grams of fiber and just 112 calories.
9. Olive Oil and Cauliflower
At just 27 calories per cup, cauliflower is a healthy diet food. It also has a low glycemic index (GI), a measure of how much a food raises your blood sugar. One study found that low-GI vegetables were more effective at promoting weight loss than starchy vegetables like peas and corn. Drizzle olive oil over chopped and roasted cauliflower—this will bring out the flavor, and the fat in the olive oil can curb cravings by making you feel full.
10. Dark Chocolate and Almonds
Cutting back on sweets may seem like a good way to lose weight, but it can backfire. Cutting them out completely can lead to overeating. With about 7 grams of sugar per ounce, dark chocolate is a dessert you can indulge in without feeling guilty. Pairing dark chocolate with protein-rich almonds helps keep your blood sugar stable, keeping you fuller longer.
