It has been the first summer in years that I am greeting the warmer months with a few extra pounds! For some reason, my appetite has been skyrocketing, and I find myself constantly munching on something (mostly peanuts and salty snacks). Although I am an active person, the weight has been piling on, and I have started seriously looking for delicious way to speed up my metabolism naturally, creatively deal with these cravings, and get into a better shape for the summer!
It is no secret that how we combine our food matters! Some foods, consumed together, digest better, and keep you fuller, longer, while helping you burn calories as they give you enough strength to be more active. If you are also feeling like you wish to shed some weight off, without starving yourself to death, here are the
BEST plant food combos for fast and effective weight loss
Avocado + Sprouted Grain Bread + Cayenne Pepper
Avocado toast doesn’t just look trendy on Instagram; it can be a real fat -burning snack if you make it right. Avocado has healthy monounsaturated fats that contain oleic acid, which helps you feel fuller longer. Sprouted grain bread, is packed with fiber, which also keeps you feeling satisfied and squashes hunger. Top your smashed avocado with cayenne pepper, which contains capsaicin, an appetite suppressant. A study in the American Journal of Clinical Nutrition found that capsaicin induces satiety, which can help reduce caloric intake. Plus, researchers have found that capsaicin can help you lose belly fat.
Carrots + Tahini
Carrots are considered to be an incredibly healthy food — they contain about 10% carbs, consisting of starch, fiber, and simple sugars and they rank low on the glycemic index scale. In addition, they are an excellent source of vitamin A in the form of beta-carotene and a good source of several B-vitamins, vitamin K, and potassium. When you consume carrots as part of a main meal, they will help increase satiety and decrease your overall calorie intake.
Tahini, which is also known as sesame butter, provides a wide variety of vitamins and minerals. It is also a great plant-based source of protein, which makes it a nutritious option for vegans and vegetarians. The fiber in tahini is proven to reduce your calorie intake, which promotes weight loss. Furthermore, sesame seeds are proven to have anti-inflammatory properties and promote a healthy gut.
Apples + Peanut Butter + Cinnamon
When it comes to stellar food combinations, apples and peanut butter are a classic go-to that can help you lose weight. Peanut butter contains monounsaturated fat, which can help you slim down by keeping you feeling full, and polyunsaturated fats, which can help improve insulin metabolism. Spread your favorite peanut butter (preferably with just peanuts and salt as the ingredients) on an apple, which is chock-full of fiber, a nutrient that can help reduce visceral fat. Top with a sprinkle of cinnamon, which contains antioxidants called polyphenols that can help keep blood sugar stable and prevent the spikes and crashes that can lead to weight gain. Cinnamaldehyde, the ingredient which gives cinnamon its flavor (and name), can also help people lose belly fat; in a Scientific Reports study, Japanese researchers gave mice a daily dose of cinnamaldehyde. Those who ate the cinnamaldehyde had a decrease in belly fat.
Figs + Brazil Nuts
Figs are low in calories and have no fat which makes them a perfect replacement for an unhealthy snack. They are rich in fiber, which helps fight constipation and keeps you feeling full for a longer time. In addition, they are rich in antioxidants which are thought to reduce cell-damaging free radicals in our body.
Brazil nuts are rich in fiber, which helps lower your cholesterol. They’re also a good source of an antioxidant called selenium which supports immune function and boosts metabolism. Frequent consumption can actually assist in weight loss since they make you feel full and that can result in a lower intake of less healthy snacks.
Pineapple + Lime Juice
Pineapple is low in calories and has a high water content which makes it an ideal healthy weight loss snack. In addition, pineapple is rich in fiber which promotes the passage of food through the digestive system at a normal rate and stimulates the release of gastric and digestive juices to help food dissolve.
Lime has a variety of essential nutrients that help reduce both body weight and food consumption. Due to the fact that it contains citric acid, it helps in burning body fat faster and more efficiently than other foods. The flavonoids in lime stimulate the digestive system and increase the secretion of digestive juices.
Green Tea + Lemon + Mint
Tea is a magical drink proven to help you slim down and blast belly fat. Green tea, in particular, is high in the antioxidant ECGC, a compound that can burn fat. It’s also rich in catechins, another antioxidant that can promote the release of fat from fat cells, and can help your liver turn fat into energy. Squeeze a lemon in your green tea, which contains pectin and polyphenols, both of which have been proven to help people feel fuller and lose weight. Add in a sprig of mint, which is a proven appetite suppressant.
Water + Cucumber + Lemon
One of the easiest ways to boost weight loss is to play with food combinations via delicious detox water. Not only will flavoring H2O with some tasty and all-natural ingredients make you drink more of this flat-belly fluid, you can pack a one-two punch with extra metabolism-boosting nutrients. Try adding in slices of cucumber, which are high in vitamins C and K. Squeeze in some lemon for an appetite suppressant, and those slimming polyphenols.
Oatmeal + Blueberries + Cinnamon
Eating a diet rich in high-fiber whole grains can help you lose weight, so start your day off with a bowl of oatmeal. Researchers have found that high amounts of insoluble fiber will help you shut off hunger and feel satisfied for longer. Top with a handful of blueberries, which are rich in antioxidants like polyphenols and can help blast away belly fat. A study out of the University of Michigan found that rats who had blueberry powder mixed into their meals had less abdominal fat than rats on a berry-free diet after 90 days. Sprinkle on some insulin-controlling cinnamon for a filling breakfast that will melt away the pounds.
Watermelon + Balsamic Vinegar
The health benefits of watermelon include the prevention of kidney disorders, high blood pressure, cancer, diabetes, heart diseases, heat stroke, macular degeneration, and impotence. It contains only 46 calories per cup and its 92% water based which makes it a perfect weight-loss snack. Interestingly, watermelons are high in vitamin C, vitamin A, and many healthy plant compounds.
Balsamic vinegar’s high antioxidant content equips it with many amazing health benefits including diabetes control, blood pressure control, blood circulation, and prevention of kidney stones. In addition, it improves the body’s acid-alkaline balance. Vinegar helps control your appetite and increase satiety levels, and thus, it effectively boosts weight loss. It also helps prevent metabolic syndrome by reducing the risk of obesity.
Looking for a filling, fat-burning lunch? Turn to lentil soup. A study in The American Journal of Clinical Nutrition found people who ate a daily serving of pulses as part of a calorie-restricted diet lost more weight than those who ate the same amount of calories but didn’t include as many legumes. The broth can also help boost weight loss by filling you up without the unwanted extra calories. Add in some anti-inflammatory tomatoes, which can also help you reverse leptin resistance, leading to more weight loss.
Honeydew + Watermelon + Mint
A melon-rich fruit salad isn’t just a colorful breakfast or side dish; it can help you lose weight, too. Watermelon is one of our best fruits for fat loss because it improves lipid profiles, and can lower fat accumulation. Pair with honeydew melon, which is a natural diuretic that can help you shed some water weight. Top with fresh mint leaves to help with digestion and turn fat into energy.
White Tea + Ginger + Lemon
Like green tea, white tea can also help you slim down. A study published in the Journal of Nutrition & Metabolism found that white tea can boost the breakdown of fat, and slow the formation of fat cells. It’s also rich in antioxidants that help the liver turn fat into energy. Flavor your tea with some fresh ginger, which has anti-inflammatory properties. A study published in the journal Metabolism found that ginger helps reduce feelings of hunger, which can help with weight loss. Add in some pectin-rich lemon for another weight-loss boost.
Cauliflower + Quinoa + Avocado Oil
Cruciferous vegetables, like cauliflower, are good sources of fiber, which keeps you feeling full and can aid in weight loss. It’s also thermogenic, which means your body burns more calories digesting it than other vegetables. Sautee this healthy veggie in avocado oil; the combo of healthy fats and filling fiber will make for a satisfying meal. It’s even more filling on a bed of quinoa as this ancient grain is a complete protein, which can boost fat loss. According to a study published in the journal Food Chemistry, quinoa has the highest level of the amino acid betaine, which speeds up your metabolism and fights fat. And if you are looking to improve your diet and shed weight, our advice is to take it slow so you actually keep it off.
Potatoes + Olive Oil + Pepper
White potatoes have gotten a bad rap, but when in enjoyed in moderation (and cooked in a healthy way), they can help you lose weight. Spuds are full of potassium, which helps banish belly bloat, and they can help with hunger pangs; Australian researchers found that potatoes are more filling than fiber-rich brown rice and oatmeal. But be careful how you make them — bake, don’t deep fry, in heart-healthy olive oil, and top with pepper, which contains piperine that can help lower cholesterol levels.
Spinach + Apple + Ginger
Lots of people sip on smoothies for weight loss, but not all ingredients are created equal. Make sure you’re packing yours with slimming spinach, the leafy green that can help you slim down by filling you up and giving you a healthy dose of vitamins K and A. Add in an apple, which is chock-full of fiber that can help you reduce visceral fat. Throw in some phytonutrient- rich fresh ginger for a spicy flavor that can also help you torch fat.
Dark Chocolate + Berries + Walnuts
Eating healthy doesn’t mean you should cut out dessert. In fact, adding in some dark chocolate could actually help you lose weight. Dark chocolate (at least 70% cacao) is full of antioxidants, especially flavanols, and has anti- inflammatory properties. Flavanols can prevent people from gaining weight, according to a study published in the journal BMJ, and may increase energy expenditure. Double up on the antioxidants by pairing the dark chocolate with berries, which also contain flavanols. Add in filling walnuts, which are chock-full of good polyunsaturated fats, and can reduce fat storage and improve insulin metabolism.
Quinoa + Avocado + Black Beans
Make a healthy twist on a burrito bowl with a quinoa base. The ancient grain contains the amino acid lysine, which not only helps burn fat but also helps maintain healthy bones and skin. It also has a complete chain of amino acids that can help build muscle, which, you guessed it, also burns fat. Mix in some fiber-rich black beans, which can help you not only feel more satisfied but also feed your healthy gut bacteria to prevent inflammation. Top with about ¼ of an avocado for satiating healthy fats. This is one of our favorite food combinations because it makes for a balanced meal without compromising on taste!
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