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13 Food Combinations for Losing Weight

By Ethan Boldt

July 3, 2025

Have you heard of food combining? It’s a dietary strategy that has the goal of improving gut health and aiding in overall well-being. The purpose is to take stress off the digestive system by eating simple, appropriately portioned meals consisting of whole foods that work well paired together.

Some people consider the rules of food combining too difficult (and fussy) to follow, so what about simple food combinations for healthy weight management or weight loss?

Certain food pairings and their collective nutrients may work particularly well together to help one stay full longer, burn fat and stave off hunger. For example, choosing a combination of foods high in protein, fiber and healthy fats can aid sustainable weight loss efforts.

Specifically, a high-protein diet can promote weight loss, lessen hunger and achieve greater satiety. Meanwhile, fats and fiber slow the emptying of the stomach and help create the feeling of fullness. Therefore, imagine how combining these nutrients can boost weight loss.

Benefits

Combining foods high in protein, fat and complex carbohydrates (which take longer to digest and are usually high in fiber) may offer the following benefits:

• Healthy weight management or weight loss

• Boosted metabolism

• Body recomposition (less fat and more muscle)

• Feel full longer

• Reduced hunger levels

• Increased thermogenesis (energy expenditure from digesting foods that supports a healthy metabolism)

• Healthy blood sugar levels (already in the normal range)

• Healthy energy levels

• Heart health support

Tips for food combining for weight loss

• Focus on protein: Incorporate a quality source of protein into every meal to support metabolism and help you stay full longer.

• Increase fiber intake: Choose fiber-rich foods to promote satiety and help stabilize blood sugar levels.

• Add healthy fats: Include sources of healthy fats, such as avocados and nuts, to enhance fullness and improve nutrient absorption.

• Watch portion sizes: Even nutritious foods can contribute to weight gain when eaten in large quantities, so be mindful of portions.

• Seek professional guidance: Before making major dietary changes, it's wise to consult a healthcare provider or registered dietitian.

Food Combinations for Losing Weight

Here are some effective food combinations for weight loss, some of which include fat-burning foods:

1. Oats with nuts and berries

Oats are high in fiber, nuts are high in healthy fats, and berries are high in many nutrients (including fiber, vitamins and minerals) and are considered metabolism boosters. Such a combination delivers a filling breakfast, slows down your digestion and can help lead to weight loss over time.

Try this overnight oats recipe, with multiple variations.

2. Coffee and coconut oil

Coffee is a common morning beverage, of course, but adding some coconut oil with its medium chain triglycerides (MCTs) can help increase energy levels and boost the metabolism while helping to control the appetite.

Check out this recipe for keto coffee.

3. Scrambled eggs with black beans and bell peppers

A Journal of the American College of Nutrition study showed that having eggs for breakfast helped one eat less for the rest of the day than having a bagel. Adding fiber-rich black beans and nutrition-rich bell peppers make the eggs even more filling.

On top of these three ingredients, add some salsa and reduced-fat cheese to make a Mexican scramble. See this high-protein breakfast bowl.

4. Greek yogurt, raspberries and nuts

Greek yogurt is full of protein and fat, while nuts add extra healthy fats and raspberries are high in multiple vitamins as well as fiber. This combination creates a filling, delicious breakfast, snack or dessert.

5. Apple and peanut butter

Considered one of the great snacks, apple and peanut butter delivers fiber (apple) and healthy fats (PB) for a filling snack that helps support healthy blood sugar levels.

Select a peanut butter that only contains peanuts and is free of any added oils.

You can also mix it up and have a cut-up apple with pistachios, which are one of the lowest-calorie nuts.

6. Leafy greens and avocado

When making your lunch or dinner salad, try to add an avocado for filling healthy fats. Avocado features monounsaturated fat that helps stave off hunger, plus it’s high in fiber and helps aid digestion.

The best type of leafy greens is darker, such as spinach or baby kale, as they’re higher in nutrients than their pale cousins.

7. Salmon and sweet potato

This is another popular combination that must exist for a reason: It works as a flavor pairing but also for weight loss. Salmon is rich in protein and omega-3 fatty acids, which help keep you full. It’s both a brain and a muscle food!

Sweet potato delivers fiber and complex carbohydrates to boost gut health and satiety at the same time.

8. Chicken and cayenne pepper

Chicken breast is the highest protein food, with just half a breast providing around 29 grams of protein. It’s considered a staple for many fitness enthusiasts because it’s low in calories, yet it’s also filling.

Meanwhile, cayenne is a fat-burning food that works well with chicken is many dishes.

9. Steak and broccoli

For some extreme folks who follow the carnivore diet, a steak is their entire meal. Instead, make broccoli the other half of your meal, with some butter and lemon on top.

Cuts like flank steak and top round make for a lower-fat steak that’s loaded in protein, the butter can add some healthy fats, and broccoli is high in fiber and nutrients.

10. Bean and vegetable soup

Make up a soup with bone broth (or Bone Broth Protein) for a filling, protein-rich base and then add some beans for fiber, some tomatoes and spices. This easy soup can keep you full for hours.

11. Cauliflower and olive oil

Cauliflower is an underrated vegetable, for it’s very low on the glycemic index and in calories. After steaming or pan frying, drizzle on some olive oil, sea salt and pepper and it’s a perfect side that’ll keep you full longer than starcher sides like white potatoes, corn and peas.

12. Green tea and lemon

Consider this your perfect post-lunch or post-dinner drink. Green tea contains antioxidants called catechins that help the liver convert fat into energy and help you burn more fat, plus support healthy blood pressure levels. Lemon’s high vitamin C helps your body absorb those catechins.

13. Dark chocolate and nuts

There’s not a lot of dessert combinations that can work for healthy weight management. But dark chocolate (ideally at least 72 percent cacao) and nuts can qualify, as dark chocolate contains MUFAs (beneficial fats that aid in fat burning) and nuts add healthy fats to fill you.