Anti-Inflammatory Diet & Weight Loss: A Simple Guide

Did you know that chronic inflammation is a state in which your immune system is constantly activated? It is a crucial component of several diseases, and the diet that you consume can contribute greatly to the inflammation. So, the right option is to follow what’s better known as the anti-inflammation diet. However, you need to understand that there isn’t just a single diet that you can follow. In fact, it’s a lot more about what you will eat and what you wouldn’t eat at all. So, let’s begin with the food items that you shouldn’t eat at all to get rid of the inflammation.

The Food Items That You Must Not Eat

You should stay away from the food items which are ultra-processed. The food products that come under this category are more often than not comes in package. Some common examples of such products are as follows:-

• Sauces
• Biscuits
• Processed meats
• Sugary cereals
• Dehydrated soups
• Chicken nuggets
• Hot dogs
• Microveable dinners

All of the food items listed above don’t have any nutritional value. But, do you know what’s even worse? They are quite high in salt along with added sugars, which can easily spike your blood sugar and even saturated fat, increasing the bad cholesterol. Most of these ingredients are associated with increasing inflammation in the body. The worst offender is anything that has added sweeteners, and it can mean using cane sugar or any other compounds which are used to add sweetness.

There have been several reports which note that sugars, grains, and additional salt in ultra-processed food items can change your gut bacteria significantly. In fact, it can even damage the lining of the gut, along with switching the inflammatory genes in the cells. There have been other studies which link other ultra-processed food items to shorter life spans and several other diseases. Some of those diseases are cancer, heart disease, heart attack, diabetes, etc.

There are many inflammation-increasing food items, which include white breads, cereals, white pasta, and other items made with refined flours and white rice. You need to understand that white flour leads to a pro-inflammatory state.

Some other food items that can cause issues are soda, juices, and other baked goods as well.

Eat These Food Items

If you’re serious about fighting inflammation, you should opt for whole, unprocessed food items that have no extra sugar. Here are the examples of such food items:-

• Fruits
• Vegetables
• Whole grains
• Legumes
• Fish
• Poultry
• Nuts
• Seeds
• Low-fat dairy
• Olive oil

It is a common belief that antioxidants in the fruits and vegetables that have bright colours can lessen the impact of free radicals, which can damage cells.

Some other food items that can help in fighting inflammation are written below:-

• Fibre that is commonly found in fruits, vegetables, legumes, and whole grains.
• Omega-3 fatty acids that is most commonly found in fish, vegetable oils, walnuts, flaxseeds, and green vegetables.
• Unsaturated fats are most commonly present in almonds, pecans, walnuts, flaxseeds, and sesame seeds.

If you’re making an effort on your part to minimize inflammation with dietary changes, then that can reduce the risk of several diseases.

Changing Your Diet for the Better

You shouldn’t change your diet to a new eating style. You can begin by slowly making changes, which will ensure that it becomes a lifestyle shift instead of going on a diet. You should try to eat minimal food items which come from packages, and the majority of your food should come from the ground.

You can follow this approach for every meal. For breakfast, you can go for a fruit smoothie or oatmeal that has some berries. When it comes to lunch, having a salad of green leafy vegetables along with beans, nuts, and seeds will go a long way. During dinner, having lean proteins and colourful vegetables will prove to be great options, along with having a fruit for dessert. By adding some colour and variety to your meal, you’ll be including natural inflammation-fighting compounds for consumption.

If you want to follow a particular diet plan, you can go for a Mediterranean diet. You can even opt for the modern DASH diet, as it follows a lot of the dos and don’ts that we’ve listed above.

Lifestyle Hacks for Inflammation and Weight

You need to understand that diet isn’t the only thing that you need to focus on. In case you have a busy lifestyle and don’t have enough sleep and face a high amount of stress, then those are major causes of inflammation. Some of the hacks that you can implement for inflammation and weight are as follows:-

• Follow a 1-minute breathing exercise or have a quick walk to manage your stress.
• You must prioritize a regular bedtime and aim to have at least 7-8 hours of sleep, even if you have to leave some work.
• Follow an exercise regimen that includes short bursts of activity instead of following a stringent 60-minute gym routine. Some examples of such exercises are taking the stairs or having a 10-minute walk after lunch.

Final Words

You must understand that weight loss doesn’t have to be a battle against regular cravings and restrictive diets. Instead, it’s about calming the internal chaos of inflammation. So, you must focus on the intake of simple and anti-inflammatory food choices, such as swapping refined snacks for nuts and other amazing food products. Alongside this, you should also have a stress-free life and a clear focus on improving your well-being.