10/12/2022 / Health and Fitness
Obesity is the emerging public health crisis, so Let us understand some important food combination tips which can help us maintain a healthy weight.It is important to maintain good weight so that we can keep ourself away from risk of diseases.
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.
Lack of physical exercise
Cold drinks
Sedentary lifestyle
Overeating
Genetics
Type 2 diabetes
Thyroid diseases
Anxiety/depression
Sleep apnoea (sleep deprivation).
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.
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.
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.
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.
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.
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.
A-Weight loss at its basic level boils down to calories; how much we eat and use. The more calories burnt, the more fat is used up and more weight loss serves as the fundamental importance of exercising when trying to lose weight.
Along with building up strength, flexibility, fitness, and general health, exercise is an ideal way to lose weight. If you feel it is difficult for you to follow a diet, exercise can result in weight loss but for better results, diet+exercise is an ideal combination.
You can eat chicken with roti or rice, with a side of salad. The second option could be a bowl of legumes with vegetable salad.
True. Drinking water helps you a lot in your weight loss journey. Drinking water before meals helps to cut your eating portions and you eat less. Water also helps you stay hydrated.
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