NUTRITION :

Food combinations that burn fat to fuel your weight-loss journey

Incorporating some types of food into your diet can create a significant positive impact on your weight loss journey. Here are 6 food combinations that burn fat.


Add healthy food combinations to your diet for weight loss.

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 flavours 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.

Eggs and bell pepper is the food combo you need to burn fat! Image courtesy: Shutterstock

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 thermogenic 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.chocolate dipped nuts for weight loss? Yes, it works! Image Courtesy: Shutterstock
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.

Learn how to cook quinoa perfectly for a healthy breakfast option

Quinoa is the new deal that has been replacing rice and millets. A perfect breakfast option for weight loss and more. Learn how to cook quinoa in a simple manner.
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Cook quinoa the right way and eat your way to good health! Image courtesy: Adobe Stock

Quinoa, pronounced ‘keen-wah’, has risen to culinary stardom in recent years, becoming a staple in many households due to its exceptional nutritional value. This ancient grain, native to South America, boasts a delicate nutty flavor and a satisfying, slightly crunchy texture. Whether you’re a seasoned chef or a beginner in the kitchen, cooking quinoa is a simple and rewarding process that opens the door to a world of delicious and healthy weight-loss dishes. Learn how to cook quinoa through this step-by-step guide.

Quinoa, a nutrient-packed pseudo-grain, offers a plethora of health benefits that have made it a popular choice in modern diets. Rich in protein, quinoa serves as an excellent plant-based source of essential amino acids, making it ideal for vegetarians and vegans. Additionally, it is gluten-free and easy to digest, making it a viable option for individuals with gluten sensitivities or digestive issues. Quinoa is a complex carbohydrate with a low glycemic index, promoting sustained energy levels and stable blood sugar levels making it perfect for diabetics as well and gluten free making it great for your digestive System.

How to cook quinoa?

Step 1: Choose the Right Quinoa

Before delving into the cooking process, it’s essential to select the right type of quinoa. The three most common varieties are white, red, and black quinoa. White quinoa is the mildest and most popular, while red and black quinoa offer earthier flavors. Whichever you choose, make sure it is of good quality and free from impurities.

Step 2: Rinse the Quinoa

Quinoa has a natural coating called saponin, which can leave a bitter taste if not properly removed. To rinse the quinoa, place it in a fine mesh strainer and run cold water through it for a few minutes, stirring gently with your hand. Once the water runs clear, the quinoa is ready for cooking.

You must rinse the quinoa properly to get rid of saponin. Image courtesy; Shutterstock

Step 3: The Quinoa-to-Water Ratio

Achieving the right quinoa-to-water ratio is crucial for perfectly cooked grains. A general rule of thumb is to use 2 cups of water for every 1 cup of quinoa. However, this ratio may vary slightly depending on the type and brand of quinoa, so always check the package instructions for the best results.

Step 4: Cooking the Quinoa

1. In a medium-sized saucepan, add the rinsed quinoa and water in the recommended ratio.
2. Bring the mixture to a boil over medium-high heat.
3. Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for 15 to 20 minutes or until the water is absorbed. The quinoa should be tender and the germ ring visible.
4. Remove the saucepan from the heat and let it sit, covered, for 5 minutes to allow any remaining moisture to be absorbed.

Step 5: Fluffing the Quinoa

Using a fork, gently fluff the quinoa to separate the grains. This will prevent the quinoa from clumping together and ensure a light and fluffy texture.

Step 6: Seasoning and Serving

At this stage, your quinoa is a blank canvas, ready to be seasoned and paired with various ingredients to create delightful dishes. Quinoa works well as a base for salads, stews, stir-fries, or a simple side dish. Enhance its flavor with a pinch of salt, herbs, or spices, depending on your quinoa recipe.
So, whether you’re looking for a hearty breakfast, a satisfying lunch, or a wholesome dinner, quinoa is sure to please your taste buds and support your healthy lifestyle. Enjoy the experience of cooking quinoa and exploring its delightful flavors in your favorite recipes!