Food combinations to lose weight, are they effective?

The combination of certain foods can be beneficial to complement the amino acids that make up the proteins, for example when combining legumes (beans, lentils, broad beans, among others) with cereals (example, rice), the amino acids are complemented and a protein is obtained “complete”.

By combining other foods they can complement the nutrients and obtain certain health benefits.

For example, combining carbohydrate foods with healthy fats and protein at daily meals can improve control of blood glucose levels, as well as help, meet daily nutrient requirements.

And if done regularly according to energy recommendations, coupled with an exercise routine could lead to sustainable weight loss.

However, some food combinations do not necessarily promote weight loss and scientific evidence is lacking.

What is food combining?

“Combining foods” is a concept based on the idea that consuming certain foods together can offer certain health benefits, including promoting weight loss, improving digestion, or preventing certain interactions of nutrients that affect their absorption in the body. the intestine.

Combining certain foods in a meal is of vital importance for Ayurveda Medicine, which has been associated with health benefits.

Other combinations are more flexible and easy to follow to lose weight, as they facilitate digestion and help prevent excess food.

There are many variations of food-combining patterns, some highly complex and some not supported by science.

For example, the idea of ​​not combining carbohydrates and proteins in the same meal, consuming certain types of fruit, or avoiding eating them on an empty stomach.

Other non-recommended practices include consuming only one food group, be it proteins, starches, fruits, or nuts at each meal, which prevents obtaining a varied and complete diet.

While some combinations can lead to weight loss and health benefits, others involve following complicated and arbitrary rules with no scientific basis.

Are some food combinations effective for weight loss?

Combining high-protein foods with healthy fats and high-carbohydrate foods (quinoa, oatmeal, banana, among others) favors blood glucose control, and avoids “spikes” of blood glucose.

Maintaining stable glucose levels helps prevent low blood sugar (hypoglycemia) that causes weakness, tremors, and dizziness, and can increase hunger.

Regulating blood glucose levels and keeping hunger levels in check by combining protein, healthy fats, and complex carbohydrates in one meal can help you consume fewer calories which are conducive to weight loss.

Some research published in the journal Nutrients in 2021 and the journal of Obesity and Metabolic Syndrome in 2020 has shown that a high-protein diet can facilitate weight loss and alter the specific levels of certain hormones involved in regulating hunger and appetite and that promote satiety.

In addition, consuming fat prevents the stomach from emptying quickly, which helps to prolong satiety between meals.

Examples of healthy food combinations

-Tuna or salmon with brown rice and broccoli.

-Vegetable and cheese omelet with potato.

-Turkey sandwich with spinach, tomato, and guacamole.

-Whole-grain bagel with scrambled egg and avocado.

-Oatmeal with low-fat milk with nuts and blackberries.

-Fruit with low-fat yogurt and chia seeds.

-Whole grain wrap with vegetables, feta cheese, or chicken.

Remember when making your combinations, include proteins, healthy fats, and carbohydrates with fiber.

• What foods help stimulate metabolism?

It is recommended to eat a balanced diet every day that includes combinations of foods with protein, complex carbohydrates, and healthy fats at each meal.

A balanced low-calorie diet and regular exercise promote healthy weight loss.

Fuente: National Institutes of Health (NIH).