Are you like many others searching for the best way to shed a few pounds this year? If so, I am going to suggest that an anti-inflammatory diet for weight loss and detoxing is the answer.
Things have moved on from the calories in and calories out approaches and point systems of eating. They don’t teach healthy eating which is imperative if you want a permanent solution to overweight and make improvements to your health.
Researchers have discovered that inflammation in the body can cause both weight gain and difficulty losing weight.
What is Inflammation?
We’ve heard a lot about inflammation getting out of control for some people who were unfortunate enough to get infected with Covid-19 during this current pandemic.
Inflammation is a normal body process and is activated by the immune system. Acute inflammation occurs in seconds and can develop symptoms of redness, soreness and pain. Inflammation is a part of our body’s function and works as a signal for repairing our damaged tissues that occurs as a result of an infection.
But, inflammation acts as both a ‘friend and foe’. It’s necessary to fight an infection but a chronic low-grade inflammatory state is detrimental to health. Inflammation that remains for a long period becomes chronic and starts damaging the body’s own tissues.
It’s known that chronic low grade inflammation can contribute to many conditions such as metabolic syndrome, type 2 diabetes, heart disease, non-alcoholic fatty liver disease, Alzheimer’s disease, cancer, depression and others. Shockingly 50% of deaths worldwide have been related to chronic inflammation.
Researchers suggest that
overeating increases the immune response. This increased immune response causes the body to generate excessive inflammation, which may lead to a number of chronic diseases.
The body is knocked out of balance by inflammation but a healthy and balanced lifestyle is key to returning the body back to health and better balance. Even modest weight loss of 10% of body weight can help to reduce inflammation
Symptoms of Chronic Inflammation
Some of the common symptoms of that chronic under-the-radar inflammation are:
- Joint and muscle pain
- Skin rashes
- Frequent headaches
- Intestinal gas and indigestion
- Weight gain
- Gum disease
- Mood swings, anxiety and depression
What is an anti-inflammatory diet?
The anti-inflammatory diet is not a meal plan or counting calories for fighting the problems of obesity but rather a nutritional diet that focuses on using natural whole foods and plant-based greens to combat inflammation and protect you against diseases and keep you healthy.
It will automatically help with weight loss and detox because you say goodbye to those foods that trigger inflammation. It also boosts the intake of nutritious foods that supply the nutrients needed for efficient detoxification and good health.
Toxins that enter the body through food, personal care products and the environment can upset the weight control system so taking steps to help the body eliminate them is one way this diet can result in weight loss.
This way of eating can be classified into four components:
- antioxidant activity
- detoxifying activity
- nutrient density
- hormone-regulating activity
The diet is rich in antioxidants that reduce free radicals. They are molecules in human bodies that may damage cells putting us at risk of many diseases. This anti-inflammatory diet for weight loss fights tragic inflammation and reduces the risk of very major diseases.
Anti-Inflammatory Diet for Weight Loss & Detoxing
Scientists have shown that a diet high in unhealthy foods, like processed fats and oils, fried foods and refined carbohydrates, can cause inflammation that could lead to serious diseases.
Fortunately, researchers have discovered that there are a wide variety of foods that reduce chronic inflammation in the body. These include
- monosaturated fats
- omega 3 rich foods,
- fruits and vegetables
- whole gluten free grains.
Such a variety of foods have anti-inflammatory effects and can reduce the risk of illnesses, diseases, and other chronic inflammation symptoms.
An anti-inflammatory diet is a well-balanced diet rich in nutrition. It is a perfect combination of healthy fats, high fiber, good proteins, and low-glycemic carbohydrates.
Lets now take a closer look at some good foods to include:
Broccoli and Cauliflower.
Cauliflower and broccoli will assist in cutting carbohydrates, and also soothe inflammation. Cauliflower and broccoli are a cruciferous veg family that contains powerful anti-inflammatory impacts when eaten daily.
Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage contain compounds that have the ability to induce Phase II glutathione detoxification enzymes.
Berries such as blueberries, strawberries and blackberries are among the best fruits when shedding weight. Ideally they should be organic so you avoid the pesticide residue. They contain high fiber and are low in calories. A cup of chopped strawberries has 55 calories and three grams of fiber. Eating them make you feel full.
Additionally, they have a low glycemic response, which prevents blood sugar fluctuations, inflammation, and cravings.
Feeding on a mixture of protein, fiber, and healthy fats is an absolute game-changer. This combination provides absolute satisfaction. These three ingredients are in excellent balance in walnuts.
You might be concerned that eating nuts would make you put on weight but not all the fat in the nuts is absorbed. In fact, researchers found that during a study 28% of the people they tested used up more calories after a meal containing walnuts than a meal containing fat from dairy sources. Nuts are healthy for those trying to lose weight.
High-fiber beans like navy beans, black beans, chickpeas, lentils, and peas are high in antioxidants which help reduce inflammation.
Beans are a slow-digesting carb and still a source of proteins. This combination keeps you feeling satisfied. Anti-inflammatory weight loss dieters who include legumes and beans in their meal plan lose weight faster than those who avoid beans.
Some people avoid beans because they have seen some information that beans contain lectins which may cause some digestive problems in sensitive people. However, soaking, sprouting and cooking beans and legumes can destroy the lectins so eating these foods is not a problem.
Dr Greger, a recognized authority on nutrition has stated:
cooking beans to the point where they are considered edible is more than sufficient to destroy virtually all lectin activity
Omega-three fatty acids.
It’s important to have the right balance of Omega 6 to Omega 3 fatty acids. The majority of people’s diets are too high in Omega 6 fats and too low in Omega 3 fats.
Researchers have discovered that Omega-3 fatty acids can reduce inflammatory cytokines and may benefit the numerous chronic diseases that have underlying chronic inflammation.
Having 2 servings of cold water oily fish like wild salmon or sardines help to provide omega 3 fats. Vegetarians rely on flaxseed, chia seeds, and walnuts. Besides reducing chronic diseases, it helps in weight loss.
Fats are digested more slowly than other foods so help you stay full for longer. They don’t cause fluctuation in blood sugar so can help you lose excess weight.
Cook with spices and herbs.
The majority of spices and herbs are used in an anti-inflammatory diet for weight loss. For example, chili peppers, cinnamon, cloves, turmeric, rosemary, and thyme are healthy spices and herbs.
Studies show that turmeric significantly enhances anti-inflammatory conditions that lead to weight loss just as capsaicin, in chili peppers intercept the inflammatory pathways. Turmeric is known for its strong anti-inflammatory compound called curcumin.
Feed on extra-virgin olive oil
Extra-virgin olive oil It is a powerful anti-inflammatory agent and supports your heart health and reduces risk cancer and other serious health conditions. It contains a compound, known as oleocanthal, which has an anti-inflammatory impact on your body.
It may help lower blood pressure and LDL cholesterol as well as increasing HDL, the so called good cholesterol.
Red wine and dark chocolate
When it comes to drinkers who plan to be on an anti-inflammatory diet for weight loss, red wine contains antioxidants. At the same time, chocolate has 70 % cacao, which is an ideal source of antioxidants. However, dark chocolate and red wine should be taken in moderation.
Citrus such as grapefruit, tangerines, and oranges are fiber-packed and are good to include on an anti-inflammatory meal plan. They give satisfaction, making them an excellent option for dieting and detoxing the body. Selecting fiber-rich juicy fruits like citrus has perks of weight-loss. Researchers claim that eating low-fiber meals decreases sleep quality.
Inadequate sleep increases appetite, lowers insulin sensitivity, and increases the risk of gaining weight. Therefore, serving citrus juice every day lowers calories, and increases fiber intake. Besides, citrus fruit contain vitamin C that has antioxidant activity that helps to calm inflammation. Citrus fruit is a low-calorie way to get more fiber and load up on vitamin C.
Citrus fruit is also very detoxifying. Oranges and tangerines ( but not grapefruit) contain limonene, a phytochemical that induces both Phase I and Phase II detoxification enzymes. They can have a strong detoxifying effect for some people so take care with these fruits.
Foods that lead to inflammation in the body:
To combat chronic inflammation you must avoid foods that otherwise increase inflammation in your body.
- Too many carbohydrates
- Sugary drinks
- Wheat pasta
- Processed meats
- Trans fats, found in many fried foods
- Soybean oil and vegetable oils such as corn, sunflower, safflower and grapeseed
- Processed snack foods, such as chips and crackers
- Desserts, such as cookies, candy, and ice cream
- Excess alcohol
Diet and lifestyle changes take some time and planning. It’s best to make changes gradually. Rather than cutting out a lot of foods at one time do it gradually to avoid withdrawal symptoms especially if you normally eat a lot of gluten or sugar containing foods. The anti-inflammatory diet is a way of eating that can take a while to be effective
The diet plays a vital role in reducing inflammation and weight and maintaining your overall good health, but at the same time, you need to change your lifestyle to a healthy one. It’s also important to have regular exercise, good sleep and to reduce stress.
The anti-inflammatory diet for weight loss and detoxing isn’t only meant for people battling chronic inflammation or autoimmune disorders. It is an overall balanced nutritional and wholesome diet to promote total well-being and a healthy, thriving immune system in the body.