New Delhi:- When it comes to losing weight and maintaining a healthy body, fad 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 for effective fat loss and a balanced lifestyle.
TEF refers to the energy our body uses to metabolize the food we eat, and by choosing the right food combinations, we can improve this process and promote fat burning. Here are six food combinations that burn fat and can help you lose weight.
Health Shots sought tips from Maitry Gala, Senior Dietician, Mulund Fortis Hospital, on a diet chart with six food combinations that will burn fat and help you lose weight. Starting your day with a bowl of oatmeal with a handful of nuts like almonds or walnuts is a smart move for those looking to lose weight.
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Gala explains that oats contain a lot of fiber, which increases the production of ghrelin, a hormone responsible for suppressing feelings of hunger and satiety. At the same time, nuts contain mono- and polyunsaturated fats (MUFA and PUFA), which not only keep you fuller for longer, but also provide important nutrients and a pleasant crunch to food.
Yogurt, a protein-rich dairy product, offers dual benefits during your weight loss. Its high protein content increases the heating effect of food, so your body burns more calories during digestion. "In addition, yogurt contains vitamin D and calcium, which help regulate the effects of the fat-producing stress hormone cortisol and thus promote weight loss," says the expert.
Pairing yogurt with antioxidant berries like blueberries, strawberries or raspberries can further reduce oxidative stress, supporting overall health and weight management. The dynamic duo of peanut butter and apple provides a delightful blend of flavors and essential nutrients that support fat loss. The nutritionist explains that peanuts are an excellent source of genistein and resveratrol, nutrients that inhibit fat storage genes.
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In addition, the combination of mono- and polyunsaturated fatty acids in peanut butter keeps hunger at bay and helps with weight loss. Low in calories and high in fiber, apples are the perfect partner for peanut butter, increasing the overall nutritional value of the snack.
Eggs are a natural source of Choline, which boosts your metabolism. A high protein diet can increase your metabolism by as much as 100 calories daily. Bell peppers are packed with vitamin C and capsaicin. Vitamin C helps fight against cortisol, the hormone that causes stubborn belly fat. Capsaicin helps suppress your appetite and make you feel full.
Avocados are a great source of fiber and healthy fats. They provide you with long-lasting energy and help you manage your weight. Use avocados in a variety of savory and sweet dishes. A creamy avocado salad is a great way to support fat loss. You can add spinach or kale to your salad for a nutrient-rich salad. Leafy vegetables have low calories but high fiber, which increases your thermic effect.
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If you’re looking for a way to lose weight without feeling guilty, try adding a bit of dark chocolate (at least 70 % cocoa) and a few nuts to your diet. Dark chocolate helps you lose weight because it has Polyphenols in it. Polyphenols are powerful compounds that stop fat from forming and get rid of fat cells. The thermogenic effect makes it easier to burn calories.
Nuts, on the other hand, have an Omega-3 fatty acid and fiber content that speed up your metabolism and help you lose weight. Keep in mind that these food combinations are just the tip of the iceberg when it comes to weight loss. A well-rounded, balanced diet and regular physical activity are the key to long-term success.
So embrace a healthy lifestyle and let these foods fuel your progress toward being happier, healthier and slimmer.
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These are some of the diet food options that you can have in your daily life just to get rid of the unhygienic habits and live a great and healthy life.