Can Anti-Inflammatory Diet help Reduce Weight?

Why Anti-Inflammatory Diet helps reduce Weight

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How Anti-Inflammatory Diet works for Weight Loss

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Anti-Inflammatory Diet foods for Weight Loss

The various types of foods incorporated in the anti-inflammatory diet have beneficial health effects that are believed to be very effective for weight loss.

Below, is a list of the various types of foods incorporated into the anti-inflammatory diet to help reduce weight:

- Fish sources that include salmon, tuna, scallops, cold-water fish and anchovies contain omega-3 fatty acids, which lower inflammatory proteins in the body.

- Nuts and seeds like walnuts, almonds and pine nuts are included in the anti-inflammatory diet. They contain good fats such as omega-3, plus they are good sources of protein and fiber that combat inflammation in the body.

- Colorful fruits and vegetables are important to consume as they are packed with antioxidants. These antioxidants would quench the free radicals, which are known to damage the cells of the body. Antocyanins found in red and purple fruits such as berries have anti-inflammatory effects. Vitamin C found in citrus fruits also contains anti-inflammatory effects and helps maintaining healthy joints. Vitamin K containing vegetables like kale, spinach, lettuce, spinach and broccoli also reduces inflammation in the body.

- Olive oil is a source of omega 3 and other healthy fats, in addition to oleocanthal, which is a polyphenolic antioxidant that has the same role as nonsteroidal anti-inflammatory drugs. The best source to use is non-refined olive oil.

- Beans such as red kidney beans, pinto beans and small red beans are a good source of fiber and phytonutrient that lower inflammatory markers in the blood. They are also a great source of protein. 

- Low or reduced-fat dairy products contain many nutrients such as calcium, vitamin D, good fats and proteins that are beneficial for joint health.  

Meanwhile, it’s important to note that full fat dairy is composed of saturated fats that can cause inflammation, and hence should be avoided. 

- Whole grain sources such as oatmeal, bulgur, brown rice, quinoa, and whole-wheat flour are rich in fiber, and studies have shown that high fiber foods can lower inflammatory markers.

However, many of these products might contain gluten like wheat, rye, barley and oat for example. Since many people might suffer from gluten sensitivity, this would actually lead the immune system to view gluten as an enemy and accordingly attacks it, hence causing inflammation as a counter effect instead of fighting it.

It is always important to pay specific attention to any food sensitivity and monitor closely your symptoms, especially if you witness any discomfort as a result of consuming these food types. 

Anti-Inflammatory Diet structure for Weight Loss

The food selection is mainly made to maintain health while reducing inflammation and reducing weight. However, the daily caloric consumption varies per person, based on gender, size and activity level. 

The daily caloric requirements, carbohydrates make up 40-50%, fat 20-30% and protein 20-35%. These macronutrients should be included and spread throughout each meal, if possible.

Based on a 2000 calories/day diet:

Anti-Inflammatory Diet program for Weight Loss

The anti-inflammatory diet for weight loss is a lifestyle change that can be always maintained, as such there is no time restriction for this diet.

There is no standard type of anti-inflammatory diet to follow for people who want to lose weight. Instead, the diet should be customized based on individual’s specific needs.

Below is a list of anti-inflammatory foods along with the quantities to be consumed for each:

- Fish: consume fish at least twice per week as it contains omega-3 fatty acids, which lower inflammatory proteins in the body. It has been shown also that daily consumption of fish oil supplements can improve joint stiffness, pain and swelling. 

- Nuts: one handful per day is recommended as it contains omega 3 and monounsaturated fats that combat inflammation. Nuts also contain fiber that lowers inflammation in the body.

- Fruits and vegetables: it is important to eat fruits and vegetables daily since they are rich in antioxidants and other vitamins that fight against inflammation. Eat a variety of fruits and vegetables, and consume around nine servings of fruits and vegetables per day.

- Olive oil: add 2-3 tablespoons of olive oil to meals per day. Olive oil is rich in omega-3 and contains oleocanthal that reduce inflammation.

- Beans: consume one cup of beans twice per week. Beans are an important source of fiber and phytonutrients that have anti-inflammatory properties. 

- Whole grains: it is recommended to consume 6 ounces of grains daily, ideally 3 out of the 6 ounces consumed per day should be whole grain. Whole grain foods are rich in fiber, and an adequate consumption reduces inflammation in the body. 

- Spices: flavor food regularly with spices such as anise, fennel, turmeric, horseradish and hot mustard that can be added to various dishes. These can be added to various dishes as they have anti-inflammatory properties. 

The Anti-Inflammatory Diet for Weight Loss: Recommendations to Follow

- Drink lot of water: aim for purified water. It helps in ingestion, absorption and transport of nutrients that have anti-inflammatory effects. It is also necessary for cell functions and tissues repair.

- Consume anti-inflammatory snacks: Always carry appropriate anti-inflammatory snacks when you are on the go so you can always have a good treat of healthy food if you get hungry.

- Consume whole grains: whole grains decrease the body’s insulin response, and can hence reduce inflammation. Meanwhile, refined grains increase the inflammation process, hence causing blood sugar to spike faster. 

- Stay active: it’s important to exercise on a regular basis in order to improve health.

- Sleep well: make sure you get adequate sleep as this is an important factor for overall health. Sleep deficiency is associated with several diseases. 

The Anti-Inflammatory Diet for Weight Loss: What you should Avoid

- Do not exceed the required daily caloric intake: maintain your daily-recommended caloric intake, depending on your gender and metabolic activity.

- Avoid dairy products: dairy products such as milk, cheese, butter, and ice cream. These are believed to cause inflammation, especially high fat dairies. 

- Avoid soda and sugary drinks: these drinks contain high amounts of sugar and do cause inflammation.

- Avoid margarine: margarine is high in polyunsaturated fats, also known as PUFA's which are bad fats. It might include GMO as well, since it is derived from crops and hence can be harmful for health.   

- Limit refined-carbs: white flour products are produced when a whole grain is refined and the bran and germ are removed. This results in a big nutrient loss because the bran and germ contain most fiber, B vitamins and antioxidants. 

The remaining part called the endosperm is used for products like white rice, bread, pasta, cereals, cakes, and other refined carbohydrates. These are made up of mostly carbs after losing most of their nutritional value, and hence would promote inflammation.

The Anti-Inflammatory Diet for Weight Loss: precautions

The risks associated with the anti-inflammatory diet for weight loss are very limited, especially that this diet is based on consuming healthy food. There’s no current evidence also coming from any research about any potential risks that can be associated with this diet.

Nevertheless it’s important to note the following precautions:

- People with celiac disease should avoid gluten

- Control protein intake for those who suffer from liver or kidney problems, allergies or autoimmune diseases.

The Anti-Inflammatory Diet for Weight Loss: side effects

No side effects have been reported about following the anti-inflammatory diet for weight loss.