All of us who have tried one or another weight loss diet have fallen into a situation where despite all our efforts and strict following some eating rules,we fail to lose even a kilogram. We have been asking ourselves what we are doing wrong after we have reduced the bread, sweets, alcohol and salt, but the weighing machine refuses to make us happy.
If this has happened to you and you want to know the reasons for the unsuccessful weight loss, then we will tell you that your failure is most likely due to the improper combination of the types of foods you consume during the diet.
What is the common between the types of foods and the weight loss?
In order the weight loss diet to be successful, it is not enough just to monitor the amount of food calories intake. It is not enough to remove certain (considered harmful) foods from your menu, not it is enough to sweat in the gym every day for several hours.
All you need is to know is how to properly combine the different food groups so they can „work” for you and your figure.
Why the proper combination of food types is so important?
Studies on the digestive system work have found that there are certain types of foods that if combined properly can be absorbed by the organism in a way that is not only useful but also helps to reduce weight. The combination of these foods stimulates the intestines function and delivers to the body the nutrients needed, without the accumulation of fatty deposits.
On the other hand, other seemingly „beneficial” and „dietary” combinations of foods can excessively increase the level of fats and glucose in blood. This happens because the enzymes involved in the digestive process of the macronutrients, contained in the different types of food, require different acidity and temperature conditions.
In other words, if you are not aware of how to combine the types of food groups, your attempts for long-term weight loss may be doomed to failure.
Common rules for proper combination of the food types for weight loss
We know that in the beginning it may be quite confusing which foods are good to be combined and which combinations should be avoided, so to make it clearer, here is what you need to remember.
All foods are conditionally divided into several groups – proteins (albumens), carbohydrates, fats and neutral type of foods. They are specified this way depending on the time required for their digestion in the digestive tract.
The group of the proteins includes meat, fish, eggs, dairy products, pulse and so on. This food group is absorbed in the gastrointestinal tract with the help of an acid secreted into the digestive organs, mainly from the pancreas and other glands, located in the walls of the small intestines.
The group of the carbohydrates includes all grains, potatoes, fruits, sweets, corn, juices, macaroni and pasta. This food group is assimilated from the gastrointestinal tract mainly by alkalis that are released from the salivary glands located in the mouth.
The third food group are the fats and they are classified as neutral foods of type 1. This food group includes raw nuts, all types of cold – pressed oils, balsamic vinegar, leaven and others.
This food group supplies the body with nutrients without losing energy for digestion. The neutral food groups of type 1 are considered to be beneficial for the organism as long as they are consumed in proper amounts.
The neutral food group of type 2 includes vegetables (raw or cooked), mushrooms, sprouts, spices, tea, water and more. The neutral food types of this type 2 combine with all other food groups can be consumed in unlimited amounts.
Types of foods and weight loss
Once you know all this you have to remember that the types of foods of first and second group (proteins and carbohydrates) shouldn‘t be combined into one meal. The fats and neutral foods can be combined with both groups – the first in smaller quantities, the second – as much as your soul wants.
Or, to make it even clearer…
- Do not combine more than one type of complex carbohydrates in one meal;
- Do not consume more than one protein (meat, eggs, cheese, nuts and other) in one meal. If you like to eat eggs and cheese… this is not a good food combination, because both products are proteins.
- Do not combine proteins with sour fruits. The meat, cheese, eggs shouldn’t be combined with lemons, grapefruits, orange, pineapple.
- Do not combine carbohydrates and proteins. The carbohydrates and proteins are assimilated by the organism in a different way and their combination is not a good choice. This means that if you like to eat meat with potatoes or sandwiches with eggs and cheese, for example, you will have to stop consuming these foods in that combination.You can combine potatoes and rice with bread and vegetables, but not with meat. The pasta shouldn’t be combined with cheese because this makes the digestion difficult.
- Eat the fruits separately. The best option is to consume fruits at least one hour before a meal or at least 2 hours after a meal.
- Avoid combining starch foods and sugary foods. The consumption of marmalade, honey, molasses, syrups, jelly with grains or potatoes causes fermentation.
7 food combinations that will help you get back into shape
Oatmeal and peanut butter
The oatmeal contains gluten and it is a very good source to supply the body with useful vitamins, fiber and antioxidants. The consumption of oatmeal also helps to reduce cholesterol and blood sugar.
The peanut butter contains 25% of plant protein and is low in carbohydrates. Moreover, it is a great source of useful fat, making it suitable for people following a low-carb diet.
Eating oatmeal and peanut butter for breakfast not only provides the energy you need for a good start of the day, but it is very nutritious.
Spinach, apples and ginger
Spinach has a high content of insoluble fiber that is very good for digestion. Moreover, this green leafy vegetable contains high levels of carotenoids, Vitamin C, Vitamin K, folic acid, iron, calcium and large amounts of nitrates that help to regulate the blood pressure.
Apples contain 85% water, нlow energy value and low calorie content. They are rich in fiber that helps to reduce the appetite and therefore to control the weight. In addition, this fruits have more health benefits which work together to improve the control of the blood sugar, cardiac health and so on.
Ginger has many powerful anti-inflammatory and antioxidant properties. Ginger consumption speeds up the emptying of the stomach and intestines and this is good for people with poor digestion and similar stomach disorders.
Eggs and avocado
Eggs belong to the group of protein foods, as our body needs them a lot. They give us energy, stability and are the best way to satisfy our hunger without the high-calorie intake.
In turn, avocados have a high nutritious value and help to maintain the weight.
Olives and tomatoes
Olives are very powerful source of fiber and their consumption guarantees the proper functioning of the digestive system and stimulates the movement of the bowels. The types of foods that contain high levels of fiber such as olives create a sense of satiety and this helps to lose weight.
Tomatoes contain high levels of lycopene – an antioxidant that is very effective in removing the free radicals that cause cancer, protects the organism from damage. Moreover, they contain a lot of Vitamin A and potassium, as well as iron.
Chicken with hot pepper
It is known that the foods with high protein content are very effective for weight loss. From the group of protein foods, chicken meat is recommended by the nutritionists as one of the most effective proteins for weight loss, because it doesn‘t contain many calories and it supplies the body with the required albumen (proteins).
Hot pepper is rich in capsaicin – a substance that helps to control appetite and speeds up the rate at which the body burns calories. The pepper can provide the body with a huge amount of nutrients, as at the same time minimizes the number of calories consumed per the day.
Salmon and avocado
Salmon is the perfect protein choice for everyone who want to lose weight. Combined with avocados, salmon provides all the nutrients needed for the body, improves metabolism and keeps appetite levels low for a long time.
Carrots with sesame oil/Tahini sauce
Carrots contain only about 10% carbohydrates, consisting of starch, fiber and simple sugars. In addition, these vegetables are the perfect source of vitamin A and a good source of vitamin B, vitamin K and others. When you consume carrots as part of your main meal, they will increase the sense of satiety, and thus reduce the total calorie intake.
Sesame sauce Tahini offers a wide variety of vitamins and minerals. It is also a good source of plant proteins, making it the perfect food choice for vegetarians and vegans.
The combinations of food types for weight loss that we have suggested you are not a mandatory nutritional regimen, they are just a way for you to get an idea of how you can best combine food groups in one meal in order to speed up the weight loss process.
The important thing is to know the main types of foods and how to combine them in order to make your weight loss diet work.