Food combining is a method of eating that is designed to promote better and more efficient digestion. Since proteins, fats and carbohydrates are all digested in different ways, combining too many of these food types in one sitting can cause feelings of discomfort and bloating. Added stress on the digestive system may lead to improperly digested food, nutrient malabsorption and a heaviness to the body that counteracts weight loss efforts. Combining foods properly can improve digestion and boost weight loss results.
Step 1
Avoid mixing fruits with other foods. Fruits digest very quickly in the stomach and naturally work to exit the stomach faster than other foods. Fat and protein molecules take a much slower course through the digestive system. If fruit is eaten with these slower digesting food, the fruit is then left to ferment in the stomach while other foods are broken down. This fermentation can lead to gas and bloating. All fruits are supportive of weight loss efforts.
Step 2
Combine proteins with vegetables or fats, but not with sugars or starches. Proteins require a more acidic environment in the stomach to be digested, while starches digest best in an alkalized setting. Protein-rich foods that can be combined with vegetables to support weight loss include beans, poultry, fish, nuts, seeds and peas. Although it is a fruit, avocado also fits into this category. When combining protein for weight loss, consuming less red meat is recommended because it is higher in saturated animal fats than other protein sources.
Step 3
Consume carbohydrates such as fiber, starches or grains with vegetables. Brown rice, quinoa, whole grain pasta, potatoes and bread are all healthy starches or grains that support a weight loss program. These foods digest most efficiently when they are combined with vegetables and healthy fats. The alkaline environment they require to completely digest disagrees with the acid environment needed to break down protein. Unrefined and less processed food options are more supportive of weight loss because they break down slower in the body and provide a longer source of energy.
Step 4
Focus your food combining diet on foods that promote weight loss. Tomatoes, for example, contain an amino acid called carnitine, which helps the body metabolize fats more efficiently. Cayenne pepper helps to rev up the metabolism, while turmeric supports metabolism of fats in the liver. Additionally, fiber and beans are a fat free source of protein and fiber, while whole grains leave the body feeling satisfied for longer than their refined and processed counterparts. Finally, onions and garlic combine to release fat-destroying phytochemicals.
Tips and Warnings
- Drink plenty of water each day to avoid mistaking thirst for hunger.
References
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Elson M. Haas, MD; 2006
- ''Healing with Whole Foods: Asian Traditions and Modern Nutrition''; Paul Pitchford; 2002
- The Wolfe Clinic: Food Combining Chart
- ''The New Whole Foods Encyclopedia''; Rebecca Wood; 2010
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