7 food combinations to lose weight

In addition to following the basic rules of good nutrition and reducing the size of the usual portions, mixing certain foods can promote weight loss. These combinations are not miraculous, they are only helpful.

Avocado and salad: The healthy monounsaturated fats of the avocado, combined with vegetables, in addition to favoring the feeling of satiety and being more appetizing, also helps to better absorb antioxidants from vegetables, such as carotenes.Spices and aromatics: You can prepare the famous dukkah, an Egyptian mixture of hazelnuts, almonds, sesame, cumin, coriander, black pepper and fresh mint that can accompany any dish. Turmeric, with great antioxidant and anti-inflammatory power, is another great ally for reducing fat and normalizing insulin sensitivity.Fiber and protein: This combination is satiating and favors the reduction of the percentage of body fat. In legumes it occurs naturally. Nuts, seeds and cereals can be taken with plenty of vegetables.Sauces and dressings: You can accompany the dishes with dressings with apple cider vinegar, mustard or olive oil. Other options are yogurt sauce (preferably goat or soy), fresh cucumber and mint, and sauces with avocado or nuts.Cinnamon and yogurt: The combination of yogurt with cinnamon can be a good option in those cases in which the body asks for something sweet. Authentic Ceylon Cinnamon is rich in antioxidants and chromium, which helps improve insulin sensitivity. Yogurt, for its part, is a fermented product that promotes the health of the microbiota.Nut and fruit butter: “Nut butters,” such as peanut or almond butters, which you can make at home, are high in anti-inflammatory unsaturated fats and, along with the fiber in fruit, are highly satiating.Oatmeal with berries: Both foods contain soluble fiber and can increase levels of ghrelin (a hormone that controls hunger). In addition, red fruits have abundant polyphenols, antioxidants with anti-inflammatory action. This combination for breakfast is an interesting way to start the day.

Remember that these combinations are only aids within a healthy diet to lose weight. If you want to know the basics of a good diet to lose weight, you may be interested in the Body-mind School course Lose weight with health.

Securing Vitamin D

Although they can eat more than they need, overweight and obese people are deficient in specific vitamins and minerals that contribute to weight gain and the development of diabetes. In this sense, vitamin D stands out, since a low level (less than 30 mg/dl of 25-hydroxyvitamin D in the blood) compromises glucose metabolism and insulin signaling.

Many epidemiological studies show a inverse relationship between the level of vitamin D and the prevalence of type 2 diabetes. Improvements in insulin sensitivity are also seen with vitamin D supplementation in people with insulin resistance or impaired fasting glucose.

To ensure vitamin D it is necessary expose the skin of the face or arms to the sun for at least 15-20 minutes a day, although the dose depends on the time, skin type and location. If levels are low, a supplement can be taken (between 1,000 and 4,000 international units of cholecalciferol (vitamin D3) is usually recommended.

Essential: restorative rest

Lack of sleep favors a decrease in leptin and an increase in ghrelin, hormones that regulate appetite. Also can cause an increase in the consumption of sugars, because the body demands more energy to stay awake.

If your problem is lack of sleep, first it is important review your daily routine: What time do you go to sleep, if you use the computer or mobile before going to bed, if you drink coffee in the afternoon…. In all these cases, habits can be modified in order to enjoy a more restful sleep.

In addition to getting enough sleep, it is convenient to keep stress under control. Stress causes the secretion of the hormone cortisol, which reduces metabolic activity (fewer calories are burned), increases appetite and favors the accumulation of fat in the abdomen, where it is most dangerous. To control stress, relaxation techniques, physical exercise and time management are useful.