When you think about losing weight, your mind may automatically wander to eating less, skipping meals, and developing other unhealthy habits. Instead, it’s important to focus on healthier ways to lose weight. Some ideas might include changing your exercise routine as well as changing your diet habits. An important factor, however, is making sure you eat and drink to help you lose weight.
Instead of focusing on just one or the other, you can find food and drink combinations that go well together and help promote weight loss. we talked to Kimberly Snodgrass, RDN, LDspokesperson for the Academy of Nutrition and Dietetics, who presented the best food and beverage combinations for weight loss in the meals of the day: breakfast, lunch, snacks and dinner, to ensure you get the most out of your weight loss efforts. Weight .
These winning combinations often feature protein as an important food group as it helps you feel fuller for longer. Beverages, on the other hand, have been shown to support metabolism and digestion to help your gut stay happy and healthy.
Breakfast: eggs and coffee
Get the most important meal of the day off to a good start by combining the power duo: eggs and coffee.
“Eggs can help boost your metabolism for a few hours,” explains Snodgrass. “That’s because proteins require your body to use more energy to digest them. This is known as the thermic effect of food (TEF).” Research published in Journal of Nutrition and Metabolism showed that protein-rich foods increase the TEF the most.
“Protein can also help keep you fuller for longer, which can prevent overeating,” she says.
As far as coffee consumption is concerned, Snodgrass suggests that this caffeinated beverage can help with weight loss by boosting metabolism, decreasing calorie intake and encouraging fat burning. The most important part, however, is making sure you drink it black, with no added substances like cream or sugar.
Finally, Snodgrass suggests that eggs be prepared without additional calories. For example, you can eat a boiled egg with paprika for flavor, but not add calorie-consuming foods like cheese or butter.
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Lunch: Fish and Green Tea
When choosing what to eat for lunch, keep in mind that this fish and tea combo can serve up some weight loss wins.
Similar to eggs, Snodgrass says grilled fish can help boost your metabolism for a few hours due to the proteins that require your body to use more energy to digest them (the TEF). This can, again, help keep you fuller for longer.
As for green tea, this could be your perfect mid-day boost (if you’re drinking it neat, of course).
“Green tea can help promote weight loss by boosting energy levels and improving performance during exercise,” says Snodgrass. “And green tea contains a lot of catechins, which are antioxidants that can boost fat burning and boost metabolism.
RELATED: Secret Effects of Drinking Green Tea, Says Science
Dinner: Salad with Nuts, Seeds, Black Beans and Chickpea and Ginger Tea
All great sources of protein, Snodgrass suggests that nuts, seeds, low-sodium black beans, and chickpeas are great metabolism boosters and can keep you feeling full overnight.
Black beans, for example, are not only a great source of protein that can help with metabolism, but are also great for digestion. The soluble fiber in black beans can help keep you full and also maintain a healthy gut, which in turn can positively influence your ability to lose weight.
Ginger tea is the perfect pairing to promote weight loss with your salad. “When examined in human studies, ginger indicates that it can promote satiety, decrease appetite, and increase metabolism,” says Snodgrass.
Snack: Plain Greek yogurt with fruit and water
If you feel like you need a snack to get you from one meal to the next, this is the perfect combination.
Snodgrass says Greek yogurt is full of protein that will help you feel full and lose weight. It is also full of good gut bacteria, which can promote good gut health. Adding the fruit helps to add a layer of fiber to the mix.
Pair it with cold water and you’re ready for a healthy snack. “Drinking cold water increases resting energy expenditure, which is the number of calories you burn while resting.
If you want to flavor plain water, Snodgrass suggests adding cucumber or mint.