What is an Anti-inflammatory Diet?
An anti-inflammatory diet for weight loss focuses on nutrient-dense whole foods to support optimum health. The goal of the diet is to lower chronic inflammation while promoting the consumption of fibre, vitamins, minerals, vital fatty acids, and phytonutrients. The diet involves eating fresh foods and healthy fats high in antioxidants. With this diet, you don’t need to count calories; you need to balance your macronutrients from carbs, proteins, and fats. This diet is a lifelong change as compared to a temporary fix.
How Does the Anti Inflammatory Diet Work?
The anti inflammatory diet for weight loss includes foods proven to reduce inflammation in your diet, as well as avoiding items that increase it. This diet is a lifestyle as opposed to a rigid eating regimen, as it helps your body’s natural low-grade inflammation to reduce. On this diet, lean proteins, vegetables, fruits, nuts, seeds, and unsaturated fats are preferred over overly processed meals and sugar.
Types of Anti-Inflammatory Diet
There is no one-size-fits-all anti inflammatory diet plan to lose weight, but there are a few that could count under this kind of diet. These include:
- Mediterranean diet.
- Dietary Approaches to
- Stop Hypertension (DASH) diet.
- Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) Diet, which is a combination of the Mediterranean and DASH diets.
Health Benefits of Anti Inflammatory Diet
Inflammation adversely affects your body, considering chronic inflammatory diseases are a severe cause of death. So, an anti-inflammatory diet has specific health benefits, which include:
- Better cancer outcomes.
- It helps in managing pain related to ageing.
- Reduces chronic inflammation and disease risk.
- Promotes a healthy diet.
- It is not restrictive, and you can modify the diet to suit your needs.
- It helps with weight loss.
How the Diet Helps You Lose Weight
While eliminating processed foods and added sugar and increasing fruits, vegetables, and whole grains will improve overall wellness, the anti-inflammatory diet may not result in immediate weight loss. The anti-inflammatory diet for weight loss is a diet that works gradually, and it may help young people manage their obesity. You need to pay attention to your portion size, as the diet doesn’t restrict calories, and it’s essential to monitor what you eat to enhance weight loss goals.
The anti inflammatory diet for weight loss focuses on long-term health, and it uses diets linked to weight loss, such as the Mediterranean diet, which is associated with reducing weight. Since inflammation can cause obesity, the reverse that reducing inflammation can induce weight loss is true.
Introducing inflammatory foods in your diet contributes to short-term weight loss, and the more you use this diet, the more effective it becomes. An inflammation weight loss diet can leave your body healthy and safe from acquiring health conditions that jeopardize your weight loss journey.
Anti-Inflammatory Diet Food List
These are foods that help lower inflammation, and there are numerous options to choose from, such as:
- Fruits like grapes, blueberries, bananas, apples, mangoes, grapefruit, peaches, pomegranates, and tomato.
- Plums.
- Broccoli, cauliflower, bok choy and brussels sprouts.
- Chickpeas, tofu, lentils and seitan.
- Sardines, salmon.
- Herring, albacore tuna, mackerel, and lake trout.
- Brown rice, oatmeal, barley, and whole-wheat bread.
- Romaine lettuce, spinach, and kale.
- Ginger and avocado.
- Almonds and walnuts, chia seeds, and flax seeds.
- Coffee and green tea.
What to Avoid for an Inflammation Weight Loss Diet
You must avoid white bread, pastries, sweets, red meat, dairy, processed meat, fried foods, soda and processed beverages.
Is an Anti Inflammatory Diet Suitable for You?
You can use an anti-inflammatory diet plan to lose weight if you want to change your eating habits. The only exception is for people with certain health conditions, like a GI condition that prevents them from eating a high-fibre diet, such as gastroparesis or familial hypercholesterolemia, since fats, even healthy ones, need to be limited. What works well for someone else may not be appropriate for you. Work with your dietitian or specialist to understand whether an anti-inflammatory diet is right for you. This is a recommended diet, especially if you have health conditions associated with chronic inflammation.
Explore Anti Inflammatory Diet Plan Lose To Weight
At Spatz we know that an anti inflammatory diet for weight loss is an excellent way to lose weight and reduce inflammation, as you can monitor what you eat and stay healthy. You can also use the diet with other lifestyle behaviours that promote weight loss, such as exercise and getting enough sleep.
