Nutrition Weight Management

How To Use Food Combinations For Weight Loss – The Best Recipes For Delicious Weight Loss 2024

The idea behind food pairing is to consume foods together because their combined health benefits are greater than when they are eaten individually. In words the overall advantages surpass what each of them can offer on their own.

While there isn’t evidence solely supporting specific food pairings for weight loss combining different macronutrients can effectively aid in managing weight and burning fat. Moreover practicing food pairing contributes to adopting eating habits overall which promotes sustainable weight loss. In this article we will explore instances of food pairings that promote weight loss explain how they work and provide our recommended combinations.

Optimal Food Pairings for Weight Loss

  • Enjoy sweet potato fries & chili sauce along with tofu mayo and guacamole
  • Try chia pudding made with soymilk, dates and a touch of cinnamon
  • Whip up a tofu scramble with red peppers, kale and a drizzle of olive oil
  • Have avocado slices, eggs and spinach on wheat bread
  • Carrot and cucumber sticks into hummus for a healthy snack
  • Indulge in a bean and spinach coconut curry served over brown rice
  • Blend together banana, peanut butter and soymilk for a smoothie
  • Relish oatmeal topped with yogurt, berries and almond butter
  • Sip on a cup of green tea while enjoying almonds and dark chocolate

What Are the Superfoods for Weight Loss?

Superfoods are like the unsung heroes of the weight loss journey, offering a tasty and nutritious way to shed those extra pounds. From vibrant berries bursting with antioxidants to fiber-packed leafy greens, these nutritional powerhouses can boost your metabolism and end those pesky cravings.

Avocado’s healthy fats make it a creamy addition to salads, while quinoa’s protein punch keeps you feeling full. And let’s not forget the humble chia seed, which turns your morning smoothie into a satisfying treat. These superfoods aren’t just about the numbers on the scale; they’re about a delicious and sustainable path to a healthier you.

What Foods Should I Avoid When Trying to Lose Weight?

When you’re on a mission to shed those extra pounds, there are some foods that can feel like they’re working against you. Sugary treats and drinks can be tempting, but they’re often loaded with empty calories that don’t leave you feeling full. Processed snacks, with their hidden sugars and unhealthy fats, can lead you down a slippery slope.

Refined carbohydrates like white bread and pasta can cause blood sugar spikes, making it harder to control your appetite. Fast food may offer convenience, but it’s often a calorie bomb waiting to explode. Ultimately, it’s about making mindful choices and choosing whole, nutritious foods that support your weight loss goals and overall well-being.

The Optimal Food Combinations for Weight Loss

Optimal food combinations image

The Internet is filled with advice on how to combine foods for weight loss although there isn’t scientific evidence to support these claims. However there is some research suggesting that combining macronutrients can be beneficial for losing weight. To effectively lose weight through food combinations it’s important to include:

  • Complex carbohydrates
  • Protein rich foods
  • Healthy fats

Here are an examples of balanced food pairings that could potentially aid in weight loss.

Sweet Potato Fries with Chili Sauce, Tofu Mayo, and Guacamole

Enjoy some sweet potato fries with a side of chili sauce, tofu mayo and guacamole. While potatoes are known to be high in carbohydrates studies have shown that they can be more filling compared to grains like brown rice or oats. You have the option of choosing potatoes which contain resistant starch or sweet potatoes which are rich in beta carotene. Pairing these fries, with tofu mayo provides protein while adding guacamole offers a source of fats.

Did you know that you can easily whip up your homemade tofu mayo using silken tofu, mustard apple cider vinegar (ACV) garlic and salt? ACV has been found to have effects on our gut health, mood enhancement and weight management. Interestingly adding vinegar to fries is not just a British quirk; it can actually help stabilize blood sugar levels when consumed as part of a high carbohydrate meal. You only need 2 6 tablespoons of vinegar for this effect.

Now while chili sauce might seem like a choice to pair with these foods studies have shown that chili may actually aid in weight loss by regulating insulin levels and stimulating the nervous system. Here’s a tip: If you happen to have any leftover fries consider enjoying them cold the next day. When cooked potatoes cool, down they tend to form resistant starch which acts as food for our gut bacteria.

Chia Pudding Recipe with Soymilk, Dates & Cinnamon

If you’re looking to manage your appetite and support weight loss adding chia seeds to your diet can be quite effective. These little seeds contain fiber that helps you feel fuller for longer while also promoting a healthy gut.

Moreover chia seeds are a plant based source of omega 3 fatty acids. Studies have shown that having levels of omega 3s can lead to weight gain. So it’s worthwhile to prioritize foods in omega 3s and reduce consumption of processed foods high in omega 6s if you’re aiming for weight loss.

Lastly cinnamon has been found to regulate blood sugar levels enhance insulin sensitivity and even offer protection against obesity. Since insulin resistance plays a role in the accumulation of belly fat incorporating cinnamon into your desserts can be a move, for managing your weight.

Tofu Scramble with Red Peppers, Kale & Olive Oil

Looking for another delicious meal? Try a Tofu Scramble with Red Peppers, Kale & Olive Oil! Tofu is a source of plant based protein providing all the essential amino acids. Its not filling and satisfying but also low in fat and calories. Kale, similar to spinach offers a wealth of health benefits. Its packed with B vitamins, beta carotene, iron, calcium and powerful antioxidants.

Did you know that red peppers contain more vitamin C than oranges? They not boost iron absorption but also help prevent anemia and combat fatigue when combined with tofu. When it comes to cooking this dish opt for olive oil. It’s rich in monounsaturated fats that can help lower cholesterol levels manage diabetes effectively and support weight loss efforts.

Pro tip: Contrary to what some may think quality extra virgin olive oil is actually the healthiest choice for frying. It retains its antioxidants at high temperatures thanks to its protective properties, against oxidation.

Avocado, Eggs and Spinach on Whole Grain Bread

Although avocado and eggs on toast are often seen as a treat for the weekends they actually make a beneficial food combination for individuals aiming to shed some pounds. Eggs are known for their protein content that keeps you feeling satisfied.

Research indicates that those who opt for eggs in their breakfast tend to have levels of ghrelin, commonly known as the “hunger hormone ” resulting in consuming fewer calories during subsequent lunch meals compared to those who choose breakfast cereals. Despite being considered high in fat avocados have shown their potential to prevent weight gain and even aid weight loss.

Avocados offer a range of nutrients like B vitamins, iron and fat soluble beta carotene that can enhance energy levels while potentially safeguarding against obesity. Whole grain bread provides carbohydrates while spinach adds more nutrients and fiber to the mix. Pro tip: To boost your protein intake along, with fats and vitamin D (as low vitamin D levels have been associated with higher body weight) consider adding salmon into this meal.

Hummus with Carrot and Cucumber Sticks

Enjoy a snack of hummus with carrot and cucumber sticks. This delightful dish is made with chickpeas, tahini, lemon juice and olive oil creating a balance of carbohydrates, protein and healthy fats. The vitamin C in the lemon juice enhances the absorption of iron from both the chickpeas and tahini.

Carrots not provide a rich source of beta carotene but also have a satisfying structure that can help curb your appetite and reduce calorie intake.. The presence of olive oil aids in better absorption of carotenoids. Pro tip: Don’t forget to add cucumber to this mix! Cucumbers are primarily composed of water and fiber making them an excellent choice for filling you up while keeping calorie consumption, in check.

Black Bean, Spinach and Coconut Curry with Brown Rice

Try out a recipe for Black Bean, Spinach and Coconut Curry served with Brown Rice. Adding beans and leafy greens to your meals is a way to ensure you get enough energy boosting B vitamins and iron. Iron and B vitamins are crucial for weight loss because they help produce energy. If you don’t have B vitamins you may feel tired and find it challenging to exercise or achieve your weight loss goals.

Legumes, leafy greens and whole grains are all sources of iron and various B vitamins like B9, B6, B3 and B2. When you combine grains and beans with spinach in your meal not only do you increase the iron content but also add more volume to your plate. This can help reduce calorie intake. Research shows that diets rich in grains are associated with lower body weight.

Additionally certain nutrients found in beans can slow down the digestion of carbohydrates, which might explain their link to weight loss. Including coconut milk or coconut cream, in this dish provides fats that promote better digestion and increased feeling of fullness. Pro tip: For absorption of iron squeeze some lemon juice over the meal since vitamin C helps with iron absorption making it more effective.

Banana, Peanut Butter and Soymilk Smoothie

Try out a smoothie made with banana, peanut butter and soymilk. This combination offers a mix of macronutrients; the banana provides complex carbohydrates while the soymilk and peanut butter offer protein and healthy fats.

Both soy and peanuts are known for their hormone balancing phytoestrogens like soy isoflavones and genistein. Soy isoflavones help regulate blood sugar levels and support weight loss while genistein has the potential to protect against weight gain especially when following a high fat diet.

Pro tip: When making your smoothie go for green bananas as they contain resistant starch. Resistant starch serves as fuel for your gut bacteria. Cultivating a gut microbiome has been associated with better weight management so incorporating fiber rich foods, like resistant starch can potentially aid in weight loss.

Oatmeal with Yogurt, Berries and Almond Butter

A delicious and nutritious breakfast option is to have oatmeal topped with yogurt, berries and almond butter. Oats are known for their weight loss benefits due to their high fiber content. They have also been linked to cholesterol levels stabilized blood sugar and potentially aiding in belly fat burning. Yogurt whether dairy or non dairy is a source of protein and probiotics.

Studies suggest that yogurt consumption can help stabilize blood sugar levels and promote burning particularly when it comes to liver fat. If you follow a dairy diet soy yogurt is a great alternative due to its higher protein content compared to other non dairy options. It’s important to choose yogurt that contains “beneficial bacteria cultures as they contribute to a healthy gut microbiome.

Almond butter is gaining popularity as a source of fats, protein and essential nutrients. Including almonds, in your diet has been associated with a reduced risk of type 2 diabetes improved blood sugar regulation, lower cholesterol levels and easier weight loss.

Additionally almonds contain L arginine—an amino acid that has been shown to enhance body fat burning when combined with exercise. Here’s a helpful tip; opt, for whole oats instead of finely crushed oats. The larger oats take longer to digest leading to an consistent blood sugar response.

A Cup of Green Tea with Almonds and Dark Chocolate

Enjoying a cup of tea alongside a delightful snack can provide a wonderful energy boost during the mid morning or mid afternoon while also offering numerous health advantages. Green tea is known for its ability to enhance burning especially when combined with regular physical activity. When you’re on the go or simply at home nuts make for an energizing snack option.

Among them almonds stand out due to their antioxidant content, including vitamin E. This nutrient helps stabilize blood sugar levels and supports the loss of body fat. Combining almonds with chocolate has been found to have cholesterol lowering effects and reduce the risk of heart disease.

Incorporating 30 grams of chocolate into your daily diet has been associated with promoting body fat loss within an 8 week timeframe. Dark chocolate also increases energy expenditure meaning that you burn calories during exercise when you indulge in it regularly. Pro tip: Opt for chocolate with a minimum cocoa content of 70%. The the cacao percentage, the more beneficial it is, for weight loss!

Can Pairing Foods Aid in Losing Weight?

Although there are no combinations that will instantly eliminate body fat it is widely accepted that incorporating macronutrients and specific nutrients into a balanced diet and healthy lifestyle can contribute to weight loss. One effective approach is to combine carbohydrates with proteins and healthy fats. Research has shown that this combination can slow down the fat gain process preventing sudden spikes and crashes in blood sugar levels.

Consequently individuals tend to feel satisfied for periods of time and are less likely to engage in subsequent snacking that often follows blood sugar crashes. Protein rich foods are generally more filling than carbohydrates while the inclusion of fats promotes digestion. Together these factors reduce calorie consumption throughout the day making weight loss more manageable.

Additionally certain micronutrients have been identified as allies in the pursuit of shedding excess pounds. Furthermore combining nutrients can enhance their absorption rates and effectiveness beyond what individual consumption would achieve. For instance fats play a role, in absorbing fat soluble vitamins like vitamin D, vitamin K and beta carotene – all of which have been associated with improved weight loss outcomes.

The Advantages

As we discussed earlier there are benefits associated with combining foods for weight loss. In addition to that there are some health advantages of pairing foods for managing weight:

  • Promotes healthier weight loss by making better dietary choices instead of relying on strict diets or weight loss supplements.
  • Makes it easier to fulfill your nutritional needs by incorporating a variety of foods into your diet.
  • Offers flexibility and long term sustainability compared to many other weight loss programs that often involve strict restrictions and the exclusion of certain food groups.
  • Enhances post meal satisfaction by achieving a balanced and fulfilling meal composition.
  • Helps maintain stable blood glucose levels reducing the risk of low blood sugar and lowering the chances of developing type 2 diabetes.
  • Consumption of fats helps protect against high cholesterol levels and heart disease.
  • Encourages creativity, by experimenting with different combinations of nutritious foods.

The Disadvantages

While there are benefits to using food combining for weight loss it’s important to consider some potential downsides:

  • Feeling restricted by specific dietary rules.
  • Occasional limitations on indulging in foods.
  • The need for extensive meal planning and preparation.

Is the Food Combining Diet Suitable for You?

Incorporating food combinations into your weight loss strategy encourages the consumption of well rounded meals and snacks promoting a long lasting feeling of fullness throughout the day. Including sources of complex carbohydrates, protein, fats and fiber in each meal can also help decrease your risk of developing chronic diseases like diabetes and cardiovascular issues.

In conclusion when combined with a lifestyle food combining can offer a sustainable approach, to increasing nutrient intake safeguarding against diseases and achieving weight loss goals.

How Can I Support Weight Loss Along With Good Food Combinations?

Supporting weight loss isn’t just about what you eat, it’s also about how you combine foods for maximum benefit. Pairing lean proteins like chicken or tofu with fiber-rich vegetables can help you feel full and satisfied longer. Add a sprinkling of healthy fats from avocado or nuts to boost flavor and keep cravings at bay.

Whole grains like quinoa or brown rice can provide a steady source of energy. And don’t forget the importance of hydration-drinking water before meals can help control appetite. Finding the right food combinations that work for your taste and lifestyle is like writing your own weight loss success story, one delicious meal at a time.

What Are Good Food Combinations That Are Healthy During Pregnancy?

During pregnancy, choosing the right combination of foods is crucial for the health of both mother and baby. Incorporating lean proteins such as lean meats, tofu, or beans with a variety of colorful vegetables provides a good balance of nutrients. Pairing whole grains like brown rice or whole wheat pasta with leafy greens and lean protein can provide important vitamins and fiber.

Dairy products such as yogurt or cheese provide calcium for strong bones. Snacking on fruits and nuts can be a satisfying way to get extra nutrients and energy. These combinations not only support a healthy pregnancy, but also make mealtime an enjoyable experience for expectant mothers.


In summary, food combinations for weight loss provide a flexible and holistic approach to achieving and maintaining a healthy weight. By incorporating a variety of macronutrients and micronutrients into meals, individuals can experience prolonged satiety, stable blood sugar levels, and reduced risk of chronic disease.

While there may be minor inconveniences such as meal planning and compliance, the benefits of balanced food pairing far outweigh the drawbacks. This approach not only supports sustainable weight management, but also encourages healthier eating choices, making it a valuable tool in the quest for overall wellness and a slimmer waistline.

Frequently Asked Questions

What is the concept of food combining for weight loss?

Food combining for weight loss involves combining different nutrients like carbohydrates, proteins and fats to create balanced meals that promote a feeling of fullness stabilize blood sugar levels and aid in managing weight.

Can I still enjoy my favourite foods while following a weight loss meal plan?

Absolutely! While some indulgences may need to be moderated the focus is on maintaining a rounded diet that includes a variety of foods.

Will I have to spend a lot of time planning meals if I follow this approach?

Meal planning may take some time thought at first, but with practice it becomes second nature. It’s about making thoughtful choices, not complicated planning.

Are there any foods I should avoid when practicing food combining for weight loss?

There isn’t a list of foods to avoid; however it’s best to limit processed foods that are high in sugar and unhealthy fats. Instead the emphasis is on consuming nutritious options.

Is food combining suitable for everyone?

Food combining is generally considered a good approach for most individuals. However it’s important to take into account preferences and dietary needs. If you have concerns or medical conditions its recommended to consult with a healthcare professional.


  1. Rebello, C.J., O’Neil, C.E., & Greenway, F.L. (2016). “Dietary fiber and satiety: the effects of oats on satiety.” Nutrients, 8(2), 131–147. doi: Link
  2. Schoeneck, M., & Iggman, D. (2021). “The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.” Nutrition, Metabolism and Cardiovascular Diseases, 31(5), 1325–1338. doi: Link
  3. Chang, H.-C., Huang, C.-N., Yeh, D.-M., Wang, S.-J., Peng, C.-H., & Wang, C.-J. (2013). “Oat Prevents Obesity and Abdominal Fat Distribution, and Improves Liver Function in Humans.” Plant Foods for Human Nutrition, 68(1), 18–23. doi: Link
  4. Chen, Y., Feng, R., Yang, X., Dai, J., Huang, M., Ji, X., … & Sun, C. (2019). “Yogurt improves insulin resistance and liver fat in obese women with nonalcoholic fatty liver disease and metabolic syndrome: a randomized controlled trial.” The American Journal of Clinical Nutrition, 109(6), 1611–1619. doi: Link
  5. Barreca, D., Nabavi, S.M., Sureda, A., Rasekhian, M., Raciti, R., Silva, A.M., … & Mandalari, G. (2020). “Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds.” Nutrients, 12(3), 672. doi: Link
  6. Berryman, C.E., West, S.K., Fleming, J., Bordi, P.L., & Kris-Etherton, P.M. (2015). “Effects of Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults With Elevated LDL‐Cholesterol: A Randomized Controlled Trial.” Journal of the American Heart Association, 4(1). doi: Link
  7. Dreher, M.L. (2021). “A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota.” Nutrients, 13(6), 1968. doi: Link
  8. Berryman, C.E., Preston, A.G., Karmally, W., Deckelbaum, R.J., & Kris-Etherton, P.M. (2011). “Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions.” Nutrition Reviews, 69(4), 171–185. doi: Link
  9. Mousavi, S.H., Milajerdi, A., Fatahi, S., Rahmani, J., Zarezadeh, M., Ghaedi, E., … & Kord-Varkaneh, H. (2021). “The effect of L-arginine supplementation on obesity-related indices: A systematic review and meta-analysis of randomized clinical trials.” European Journal of Nutrition, 91(1-2), 164–174. doi: Link
  10. Åberg, S., Mann, J., Neumann, S., Ross, A.B., & Reynolds, A.G. (2020). “Whole-Grain Processing and Glycemic Control in Type 2 Diabetes: A Randomized Crossover Trial.” Diabetes Care, 43(8), 1717–1723. doi: Link
  11. Depeint, F., Bruce, W.R., Shangari, N., Mehta, R., & O’Brien, P. (2006). “Mitochondrial function and toxicity: Role of the B vitamin family on mitochondrial energy metabolism.” Cell Biology and Toxicology, 163(1-2), 94–112. doi: Link
  12. Tardy, A., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.” Nutrients, 12(1), 228. doi: Link
  13. Markun, S., Gravestock, I., Jäger, L., Rosemann, T., Pichierri, G., & Burgstaller, J.M. (2021). “Effects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression.” Nutrients, 13(3), 923. doi: Link
  14. Hunt, J. (2005). “Dietary and Physiological Factors That Affect the Absorption and Bioavailability of Iron.” International Journal for Vitamin and Nutrition Research, 75(6), 375–384. doi: Link
  15. Williams, P., Grafenauer, S., & O’Shea, J.E. (2008). “Cereal grains, legumes, and weight management: a comprehensive review of the scientific evidence.” Nutrition Reviews, 66(4), 171–182. doi: Link
  16. Nolan, R., Shannon, O.M., Robinson, N., Houghton, D.P., & Malcomson, F.C. (2020). “It’s No Has Bean: A Review of the Effects of White Kidney Bean Extract on Body Composition and Metabolic Health.” Nutrients, 12(5), 1398. doi: Link
  17. Teucher, B., Olivares, M., & Cori, H. (2004). “Enhancers of Iron Absorption: Ascorbic Acid and other Organic Acids.” European Journal of Clinical Nutrition, 74(6), 403–419. doi: Link
  18. Zhang, Y., Chen, W.-H., Guo, J., Fu, Z.Y., Yi, C., Zhang, M., & Na, X. (2013). “Soy isoflavone supplementation could reduce body weight and improve glucose metabolism in non-Asian postmenopausal women—A meta-analysis.” Nutrition, 29(1), 8–14. doi: Link
  19. Gan, M., Shen, L., Wang, S., Guo, Z., Zheng, T., Tan, Y., … & Zhu, L. (2020). “Genistein inhibits high-fat diet-induced obesity through miR-222 by targeting BTG2 and adipor1.” Food & Function, 11(3), 2418–2426. doi: Link
  20. Pimentel Rosado, C., B., Soares, A.C., Santos, I.B., Monteiro, E.B., & Moura-Nunes, N. (2020). “Resistant starch from green banana (Musa sp.) attenuates non-alcoholic fat liver accumulation and increases short-chain fatty acids production in high-fat diet-induced obesity in mice.” International Journal of Biological Macromolecules, 145, 1066–1072. doi: Link
  21. Maruvada, P., Leone, V., Kaplan, L.M., & Chang, E.B. (2017). “The Human Microbiome and Obesity: Moving beyond Associations.” Cell Host & Microbe, 22(5), 589–599. doi: Link
  22. Missimer, A., DiMarco, D.M., Andersen, C.J., Vergara-Jimenez, M., & Fernandez, M.L. (2017). “Consuming Two Eggs per Day, as Compared to an Oatmeal Breakfast, Decreases Plasma Ghrelin while Maintaining the LDL/HDL Ratio.” Nutrients, 9(2), 89. doi: Link
  23. Keogh, J.B., & Clifton, P.M. (2020). “Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults—A Crossover Study.” International Journal of Environmental Research and Public Health, 17(15), 5583. doi: Link
  24. Heskey, C., Oda, K., & Sabaté, J. (2019). “Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort.” Nutrients, 11(3), 691. doi: Link
  25. Khan, N.A., Edwards, C.G., Thompson, S.V., Hannon, B.A., Burke, S.A., Walk, A.M., … & Holscher, H.D. (2021). “Avocado Consumption, Abdominal Adiposity, and Oral Glucose Tolerance Among Persons with Overweight and Obesity.” The Journal of Nutrition, 151(9), 2513–2521. doi: Link
  26. Dreher, M.L., & Davenport, A.J. (2013). “Hass Avocado Composition and Potential Health Effects.” Critical Reviews in Food Science and Nutrition, 53(7), 738–750. doi: Link
  27. Marcelino, G., Machate, D.J., Hiane, K.P., Maldonade, I.R., Pott, A., Asato, M.A., … & Ribeiro, D.A. (2015). “Soybean diet improves insulin secretion through activation of cAMP/PKA pathway in rats.” Nutrition & Metabolism, 12(1), 58. doi: Link
  28. Karampela, I., Sakelliou, A., Vallianou, N.G., Christodoulatos, G.S., Magkos, F., & Dalamaga, M. (2021). “Vitamin D and Obesity: Current Evidence and Controversies.” Current Obesity Reports, 10(2), 162–180. doi: Link
  29. Moorhead, S.A., Welch, R.W., Livingstone, E.A., McCourt, M., Burns, A.A., & Dunne, A. (2006). “The effects of the fibre content and physical structure of carrots on satiety and subsequent intakes when eaten as part of a mixed meal.” British Journal of Nutrition, 96(03), 587–595. doi: Link
  30. Ahuja, K.D.K., Pittaway, J.K., & Ball, M.J. (2006). “Effects of olive oil and tomato lycopene combination on serum lycopene, lipid profile, and lipid oxidation.” Nutrition, 22(3), 259–265. doi: Link
  31. Vuksan, V., Jenkins, A.L., Brissette, C., Choleva, L., Jovanovski, E., Gibbs, A.L., … & Hanna, A. (2017). “Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial.” Nutrition, Metabolism and Cardiovascular Diseases, 27(2), 138–146. doi: Link
  32. Vuksan, V., Choleva, L., Jovanovski, E., Jenkins, A., Au-Yeung, F., Dias, A.G., … & Duvnjak, L. (2016). “Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals: a randomized, controlled, crossover study.” European Journal of Clinical Nutrition, 71(2), 234–238. doi: Link
  33. Parker, J.D., Schellenberger, A.N., Roe, A.L., Oketch-Rabah, H.A., & Calderón, A.I. (2018). “Therapeutic Perspectives on Chia Seed and Its Oil: A Review.” Planta Medica, 84(09/10), 606–612. doi: Link
  34. Simopoulos, A.P. (2016). “An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity.” Nutrients, 8(3), 128. doi: Link
  35. Keramati, M., Musazadeh, V., Malekahmadi, M., Jamilian, P., Jamilian, P., Ghoreishi, Z., … & Ostadrahimi, A. (2022). “Cinnamon, an effective anti‐obesity agent: Evidence from an umbrella meta‐analysis.” Journal of Food Biochemistry, 46(8), e14166. doi: Link
  36. Avilés-Betanzos, K.A., Oney-Montalvo, J.E., Cauich-Rodríguez, J.V., González-Avila, M., Scampicchio, M., Morozova, K., … & Rodríguez-Buenfil, I.M. (2022). “Antioxidant Capacity, Vitamin C and Polyphenol Profile Evaluation of a Capsicum chinense By-Product Extract Obtained by Ultrasound Using Eutectic Solvent.” Plants, 11(15), 2060. doi: Link
  37. Khaw, K.-T., Sharp, S.J., Finikarides, L., Afzal, I., Luben, R., & Forouhi, N.G. (2018). “Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women.” BMJ Open, 8(3), e020167. doi: Link
  38. Assaf-Balut, C., Durán, A., Fuentes, M., Bordiú, E., Familiar, C., Ortola, A., … & Cuesta, M. (2017). “A Mediterranean diet with additional extra virgin olive oil and pistachios reduces the incidence of gestational diabetes mellitus (GDM): A randomized controlled trial: The St. Carlos GDM prevention study.” PLOS ONE, 12(10), e0185873. doi: Link
  39. Lanza, B., & Ninfali, P. (2020). “Antioxidants in Extra Virgin Olive Oil and Table Olives: Connections between Agriculture and Processing for Health Choices.” Antioxidants, 9(1), 41. doi: Link
  40. Pereira, J.A., Malheiro, R., Sendas, A., Oliveira, B.P., & Pereira, J.A. (2010). “Olive oil stability under deep-frying conditions.” Food and Chemical Toxicology, 48(10), 2972–2979. doi: Link
  41. Holt, S.H.A., Brand-Miller, J.C., Petocz, P., & Farmakalidis, E. (1995). “A Satiety Index of common foods.” ResearchGate. Available at: Link
  42. Johnston, C.S., Paniz Jasbi, A., Jin, Y., Bauer, S., Williams, S., Fessler, S., & Gu, H. (2021). “Daily Vinegar Ingestion Improves Depression Scores and Alters the Metabolome in Healthy Adults: A Randomized Controlled Trial.” Nutrients, 13(11), 4020. doi: Link
  43. Kondo, T., Kishi, M., Fushimi, T., Ugajin, S., & Kaga, T. (2009). “Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects.” Bioscience, Biotechnology, and Biochemistry, 73(8), 1837–1843. doi: Link
  44. Santos, H.O., Max, W., Silva, J.P., & Schoenfeld, B.J. (2019). “Vinegar (acetic acid) intake on glucose metabolism: A narrative review.” Clinical Nutrition ESPEN, 32, 1–7. doi: Link
  45. Varghese, S., Büsselberg, D., Rodrigo, L., Gazdikova, K., Caprnda, M., Fedotova, J., … & Büsselberg, D. (2016). “Chili pepper as a body weight-loss food.” European Journal of Clinical Nutrition, 68(4), 392–401. doi: Link
  46. Raatz, S.K., Idso, L.A., Johnson, L.K., Jackson, M.O., & Combs, G.F. (2016). “Resistant starch analysis of commonly consumed potatoes: Content varies by cooking method and service temperature but not by variety.” Food Chemistry, 208, 297–300. doi: Link
  47. Jeukendrup, A.E., & Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism.” Obesity Reviews, 12(10), 841–851. doi: Link
  48. Jung, H., Chen, C., Blumberg, J.B., & Kwak, H.-K. (2017). “The effect of almonds on vitamin E status and cardiovascular risk factors in Korean adults: a randomized clinical trial.” European Journal of Nutrition, 57(6), 2069–2079. doi: Link
  49. Lee, Y., Berryman, C.E., West, S.K., Fleming, J., & Kris-Etherton, P.M. (2017). “Effects of Dark Chocolate and Almonds on Cardiovascular Risk Factors in Overweight and Obese Individuals: A Randomized Controlled-Feeding Trial.” Journal of the American Heart Association, 6(12). doi: Link
  50. Hamed Kord-Varkaneh, Ehsan Ghaedi, Nazary-Vanani, A., Mohammadi, H., & Shab-Bidar, S. (2018). “Does cocoa/dark chocolate supplementation have favorable effect on body weight, body mass index and waist circumference? A systematic review, meta-analysis and dose-response of randomized clinical trials.” European Journal of Clinical Nutrition, 72(2), 234–238. doi: Link
  51. Presler, K.M., & Webster, M.J. (2021). “Dark Chocolate Supplementation Elevates Resting Energy Expenditure in Exercise Trained Females.” International Journal of Exercise Science, 14(2), 250–259. Available at: Link
  52. Basturk, B., Ozerson, Z.K., & Yuksel, A. (2021). “Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals.” Link
  53. Hansen, T.T., Astrup, A., & Sjödin, A. (2021). “Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein.” Nutrients, 13(9), 3193. doi: Link

By Jayson Peterson

Jayson Peterson is an experienced pharmacist, naturopathic physician, medical examiner, and minister. After earning his Doctor of Pharmacy degree from the Medical University of South Carolina, Jayson Peterson completed clinical rotations at several prestigious healthcare institutions and has been affiliated with several pharmacy chains throughout his career. His main passion and zeal is focused on providing world-class patient care by giving precise details and thorough instructions to those who need it most.