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Sign up to the get fit newsletter
Sign up for the ''Get Fit'' Newsletter
  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination
Email:
Name:
This Month In Diet
  • Make It a Combo
    Science has shown that pairing certain foods is an effective way to lose weight faster. With the right combination, you stay full for longer, control your appetite, burn more calories, and boost your metabolism. Here are some great pairings to try out on your waistline. Read >>
  • “Healthy” Snacks
    Snack foods may claim to be low in calories, carbs, sodium, fat, or artificial ingredients or high in whole grains or natural ingredients, but this doesn’t make them healthy. If you want to lose weight and eat healthily, you’ve got to be picky about your snacks. Read >>
  • The Slimming Power of Fiber
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  • Gaining Control over Your Fork
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Health and Fitness News

Make It a Combo

Food pairings for weight loss success.

All foods are categorized as one of three macronutrients. They’re either carbohydrates, fat, or protein. Each of these macronutrients serves a different purpose, but they also work together for health and wellness. Science has shown that pairing certain foods is an effective way to lose weight faster. With the right combination, you stay full for longer, control your appetite, burn more calories, and boost your metabolism.

Instead of counting calories, try pairing the right nutrient-dense foods together at each meal and snack for weight loss results. Remember that carbohydrates are needed for energy, but they’re digested quickly. If that’s all you eat, they can cause a spike in blood sugar and leave you feeling hungry soon after your meal. To keep your blood sugar levels stable, slow digestion, and maintain your energy levels, combine a high-fiber carbohydrate with a source of lean protein and/or healthy fat at every meal and snack. Here are some great options to get started.

Oatmeal Topped with Walnuts

A high fiber diet is key to weight loss. Why? Because since fiber is filling and can’t be digested completely. While it’s hard finding a breakfast cereal that’s high in fiber, there is another option: oatmeal. Add a little water or milk to a half cup of oats, microwave for one minute, and you have yourself a quick and nutritious breakfast. With four grams of fiber per cup, oats contain more soluble fiber than other whole grain. Soluble fiber is important, as it makes you feel full, which helps control your appetite and slow digestion. Top your oatmeal with a few chopped walnuts for two grams of added fiber and 13 grams of polyunsaturated fat, a fat that improves fat-burning metabolism.

Eggs with Peppers and Black Beans

Packed with all essential amino acid proteins and filled with nutrients, many people start their day with eggs. Need another perk of eggs? Studies show that egg eaters consume fewer calories the rest of the day. For added flavor, fiber, and protein, scramble in some sliced bell peppers and black beans.

Salmon and Sweet Potato

Looking for a meal that’s filled with healthy omega-3 fatty acids, lean protein, and high-fiber carbs? Then cook up some salmon and sweet potatoes for dinner. One of the richest sources of heart-healthy omega-3s, salmon also contains 17 grams of protein per three-ounce serving. Bake a sweet potato and get even more goodness. A single sweet potato contains 4 grams of fiber and 26 grams of carbs.

Leafy Greens with Avocado

A green salad filled with veggies is always a healthy choice. Pair dark green, leafy vegetables such as kale or spinach with avocado for a meal that’ll fill you up and provide lasting energy. Avocados are extremely rich in monounsaturated fats, fiber, and nutrients. These actually help your body absorb the antioxidants found in vegetables. And as long as you don’t overdo it, you don’t need to worry about avocados’ high fat content. It’s a healthy type of fat that fills you up and slows digestion to prevent spikes or dips in blood sugar.

Yogurt with Berries

Pairing plain Greek yogurt with a few berries is the perfect snack or breakfast on the go. Greek yogurt is especially high in protein. It’s also a great source of calcium and vitamin D. Just make sure your yogurt isn’t high in added sugar. Berries—whether blueberries, strawberries, raspberries, or blackberries—add sweetness, fiber, and nutrients.

Apple Slices and Peanut Butter

Diet-friendly snacks can be hard to come by. Pairing fruit with nuts is a great option to fill you up and energize you until your next meal. Apple slices dipped in peanut butter or any other nut butter is a simple, yummy snack. Apples contain 4 grams of fiber and 25 grams of carbs. Even this out with 2 tablespoons of peanut butter and you’ll add in 7 grams of protein and 16 grams of fat.