Table of Content

• Why Obesity is a Big Problem?

• Causes of obesity

• Is Diet Really Beneficial?

• Table for Diet Composition

• 15 Food Combinations for Weight Loss

• Drinks for Weight Loss

• Fat-Burning Foods

• Take-Home Points

• FAQ on Food Combinations to Speed Up Weight Loss

Why Obesity is a Big Problem?

As per the record by the National Library of Medicine, over 650 million adults worldwide suffer from obesity. These numbers are still increasing over the past 50 years. 

• It is estimated that obesity alone is responsible for 5% of global death!

• In India, over 135 million people are obese including children to adults. Cardiovascular diseases are a major cause of death right now globally and in India, abdominal obesity is a major cause of  CVD.

•  ICMR (Indian Council of Medical Research) the obesity rate in India has increased from 11.8% to 31.3%. 

• Indian women are at higher risk of obesity than men. 

• As per NCBI obesity without type 2 diabetes linkage shows 3 fold increased risk of development of Alzheimer’s Disease ( AD- it is a neurological disease that destroys memory) because AD has strong connection with hormone insulin and insulin like growth factors in the brain. 

• According to the Harvard medical school, three-quarters of Americans are overweighed, and over 160 million Americans are on diet at all times.

Nowadays a lot of Americas are switching to plant-based alternatives for their meat cravings, to achieve their goal of reduction in animal products. This is an interesting and healthy trend gaining popularity in 2022 as, reducetarianism-literally means eating less amount of red meat, seafood, and poultry and also avoiding dairy products.

Hence obesity is one of the major issues in the world concerning healthy life.

Causes of obesity

1. Lack of physical exercise

2. Cold drinks

3. Sedentary lifestyle

4. Overeating

5. Genetics

6. Type 2 diabetes

7. Thyroid diseases

8. Anxiety/depression

9. Sleep apnoea (sleep deprivation).

Is Diet Really Beneficial?

Yes! Daily exercise is not sufficient to shed some pounds. Diet plays a most important role in your weight loss journey. Remember! You have to decrease your calorie intake to get your desired weight.

Eating in proportion will give the ultimate results for sure; it will vary according to your eating habits and different food cuisines, having a balanced diet with protein, carbohydrates, and fat is a sure deal to start your weight loss journey.

Think of what you put in your mouth, that’s all healthy eating is about.

As per one study was conducted on 54 obese patients with 2 types of food combinations: balanced diet vs dissociated diet, the volunteers were examined for 6 weeks.

The conclusion says, the balanced diet receiving group showed 100% dietary compliance, and the group with a dissociative diet showed 84% dietary compliance. 

The bottom line is the right combination of food with protein, fat, and carbohydrate will accelerate your weight loss along with exercise; in conclusion, both diets were equally effective in terms of blood sugar levels, insulin, triglycerides, and HDL levels.

Table for Diet Composition

15 Food Combinations for Weight Loss

1.  Avocado with green leafy veggies

Spinach and kale salads are a good source of low calories and a high quantity of nutrients. Cut the veggies for salad and make it tasty with avocado slices. You can even make green juice with fresh mint.

2. Chicken

 Adequate amounts have shown positive weight management results. Boiled chicken breast seasoned with your favorite dressing is one of the loved options for weight loss. One serving of 1 breast has around 27g of proteins. It keeps your tummy full

3. Oatmeal + berries

Another meal which you can enjoy in your breakfast, it is full of fiber, it is proven to enhance the ghrelin levels that control your hunger. Berries on the other side are weight-loss-friendly polyphenol-packed fruits.

4. Grapes

Grapes are a major source of antioxidants that is an anthocyanin that helps to avoid fat storage. You can enjoy this as a snack or fresh fruit breakfast.

5. Almonds and pistachio

Instead of grabbing a pack of nachos, or a pastry, have a handful of full almonds, as per the journal of the international society of sports and nutrition almonds have L-arginine that helps in fat burning.

6. Walnut-topped oatmeal

This is a good source of fiber for weight loss. Walnut meets the required need for protein along with fiber.

7. Eggs with black beans

Begin your day with a whole source of protein eggs. Add veggies or an omelet with a side of roti will give you a pack of energy and nutrients. When combined with an energy-deficit diet, it helps to lose weight. It is a good source of nutrient supplements. This is a proven result as per the international journal of obesity.

8. Greens with olive oil

Leafy vegetable salad with a drizzle of olive oil is a very good dish full of vitamins. Olive oil is a source of monounsaturated fat that decreases your hunger.

9. Banana and spinach smoothie

Here you get vitamin K in the form of a banana. This helps with bloating and makes you look fit.

10.  Apple + Watermelon

Fruits are always a better option with loads of benefits and flavors. Watermelon is a fruit that helps in fat loss with ample hydration.

11. Corn and bean

Tasty spicy snacks, beans and corn helps to boost the slimming effect.

12. Beans and vegetable soup

Vegetable broth soup for your lunch or dinner is a recommended option for everyone for health benefits and nutrients. A soup full of beans, and chickpeas, adds power to your meal.

13. Yogurt

Adequate consumption helps in energy metabolism. 

It is a low-calorie, dense-nutrient, loaded with prebiotics, excellent choice of food for a healthy diet. According to The American Journal of clinical nutrition. Yogurt has shown beneficial results in overweight people with enhanced metabolism and a prebiotic source.

You can make it interesting like:

• Yogurt and raspberries 

• Curd rice

• Salted curd porridge

• Chickpea curd salad

• Turkish yogurt drink

14. Pistachios and apples

Instead of grabbing, a bag of chips enjoys this nutty-sweet combination as a snack for any time, an evening snack also as a midnight snack.

15. Fish with roti (whole-wheat tortilla) salsa

Salmon is a high-protein diet with a good amount of omega fatty acids.

A balanced meal to avoid any type of junk cravings. At the same time, this is a flavorful dish.

You can enjoy each of these dishes in your breakfast, lunch, and dinner.

Healthy Snacks Alternative

• Dark chocolate-almond

• Protein bar

• Roasted chana

• Fruit plate

• Pistachio

• Roasted Makhana  full of protein and fiber

• Fruit smoothie

• Coconut water

• Roasted grams

• Dahi chaat

• Date roll

• Air-fried paneer tikka

• Poha (yellow puffed rice)

• Vegetable paratha

• Kidney beans with fresh salsa

• Chocolate chip peanut butter bites

• Soaked legumes bowl: improve your gut bacteria. Prevent overeating.

Drinks for Weight Loss

1. Water!

Yes! People ignore the fact that water helps weight loss. Drinking enough water reduces your meal consumption. We all confuse hunger with thirst and end up eating a pastry or pack of chips.

2. Spinach and lemon juice

As per the International journal of vitamin and nutrition research, vitamin C increases the absorption of dietary iron present in spinach.

3. Green tea

Catechin and bioflavonoids enhance the metabolism

4. Black tea

It is a healthy option for milk tea with loaded polyphenol, that helps in fat breakdown. 

5. Coconut water

Pure coconut water has less sugar content and abundant electrolytes for a refreshing feeling after your workout. 

Fat-Burning Foods

1. Greek yogurt: It has twice the protein as of another origin yogurt. It helps you burn more calories and aid in digestion.

2. Quinoa: This is packed with  5 grams of protein, zinc, and selenium, easy to cook. Enjoy it as a side dish.

3. Green tea: Studies suggest green tea may promote weight loss by stimulating the body to burn fat. Green tea has catechins, a type of phytochemical that improves your metabolism. 

4. Watermelon: Rich in water, and takes a lot of room in your gut.

5. Raw vegetables: A good option for snacks.

6. Oatmeal: Protect you from overeating.

7. Crispbreads: Low-fat fibers-packed snacks.

8. Soup-Broth base non-creamy nutrient soup: Prevent you from too much eating.

9. Air-pooped popcorns: You can have a lot with very little calorie intake.

10. Skimmed milk: Free from fat and provides plenty of calcium and vitamin D.

11.  Beans: A full bowl of nutrients and fiber that keeps your tummy full and energized.

Take-Home Points

1. Weight loss journey requires a combination of diet and exercise. If you are consistent you will see the results in 4 to 6 weeks.

2. Keep your diet balanced, do not change it frequently.

3. Weight loss increases when you eat in proportion and always stick to your diet, trust the process you will see the results in the coming weeks.

4. Eggs and chicken are good sources of protein and are healthy options for diet.

5. Drink a lot of water, and keep your body hydrated to stay active. 

6. Go for lemon juice or other fruit juice options instead of soft drinks.