Chocolate and peanut butter. Macaroni and cheese. Burger and fries. Sure, these combinations make many of us salivate. Yet they may not be the right duos for weight loss.
So, what are the best food combinations for
weight loss? Here are seven combos to weigh.
The Best Food Combinations for Weight Loss
1. Soup and meal
A
study published in 2007 by researchers at Pennsylvania State University showed that eating low-calorie
soup before a meal can reduce the amount of food and calories you consume during the meal. When participants in the study ate a first course of soup before a lunch entrée, they trimmed their total calorie intake at lunch (soup plus entrée) by 20% compared with when they did not sip soup.
2. Eggs with whole grain English muffin and side of fruit
Research that appeared in 2008 in the International Journal of Obesity found that eating two eggs for breakfast as part of a reduced-calorie diet helped overweight adults lose more weight — 65% more — than those who ate a bagel breakfast with the same number of calories.
Jackie Newgent, a registered dietitian and chef quoted in a news release about the study, suggests pairing eggs (a source of high-quality protein) with a whole grain English muffin and fruit for a well-rounded, diet-friendly breakfast.
3. Yogurt and fruit
Good news for yogurt lovers: Adding low-fat yogurt to a reduced-calorie diet may contribute to weight loss. A small-scale, 12-week
study released in 2003 showed that people who ate low-fat yogurt lost 22% more weight, 61% more body fat and 81% more stomach fat than those who did not include low-fat yogurt in their diet.
Research stresses that as part of a reduced-calorie diet, an increase in calcium consumption can lead to a decrease in weight. Yogurt, of course, is a key source of calcium and protein.
Dr. Eric Braverman, a physician in New York City and author of “The Younger (Thinner) You Diet,”
recommends mixing a cup of yogurt with a ½ cup of fruit or whole grain granola, or both, as a meal to help achieve consistent weight loss.
4. Nuts and seeds
If you’re a fan of nuts, then you’ll go nuts over this: A
study published in 2017 in the European Journal of Nutrition revealed that people who ate the most nuts experienced less weight gain than people who shunned nuts. The nut eaters also lowered their risk of becoming overweight or obese.
The researchers say their study contradicts the notion that nuts are not a good option for people seeking to lose weight. Among the best nuts for weight loss are almonds, cashews, Brazil nuts, walnuts and pistachios. Just be sure not to go overboard with nuts, as they tend to be high in fat (and, therefore, high in calories), although most of that fat is the healthy kind.
Harvard Health Publishing
suggests combining
nuts and seeds (which also can aid weight loss) as part of a healthy diet that may fuel weight loss. You might try sprinkling nuts and seeds into salads or sauces, pairing them with vegetables, or adding them to yogurt or hot cereal.
5. Sweet potato and salmon
Sweet potatoes are packed with vitamins, minerals and fiber, yet they’re lower in calories than white potatoes. As such, sweet potatoes can help satisfy your hunger. Men’s Health
calls sweet potatoes an “incredibly healthy option” that’s great for weight loss.
WebMD says serving a baked sweet potato with
salmon represents a “filling yet light meal.” The website points out that salmon’s omega-3 fats may help you shed weight. Plus, a 3-ounce serving of salmon contains 17 grams of protein.
6. Wine and cheese
Wine and cheese, a popular pairing for restaurant patrons and partygoers, can team up to potentially help you drop weight.
As
reported by CBS News,
resveratrol, the antioxidant found in grape skin, stops fat storage.
“Studies show that moderate wine drinkers have narrower waists and less belly fat than liquor drinkers. Downing a glass can boost your calorie burn for a good 90 minutes,” according to CBS News.
As for cheese, not every type is a weight-loss tool. However, feta and fresh goat cheese contain a fatty acid that helps you feel full and burn more fat, CBS News says. Search for cheeses labeled “grass-fed,” as they offer the highest amount of healthy fat.
So, if you pick the right wine-and-cheese combo, you may be able to savor some weight loss.
7. Salad and dressing
A salad with fresh veggies delivers plenty of weight-loss benefits. High-calorie, high-fat dressing (we’re looking at you, ranch and blue cheese) can minimize those benefits, however.
But a salad topped with a moderate amount of low-fat
dressing “can help you feel satiated and prevent mindless eating later,” MyFitnessPal says.
“In general, having a healthy fat at every meal will help you feel full for longer,” registered dietitian Rachel Naar
tells the MyFitnessPal blog.
