How Does an Anti-inflammatory Diet Help in Weight Loss?

Inflammation and Weight Loss

Our immune system works tirelessly to keep us healthy, and inflammation is one of its natural processes that helps us heal. However, this process can sometimes turn against us and become a source of trouble. But what causes the switch from a helpful ally to a harmful foe?

When inflammation persists or begins to attack your body's healthy cells, it is not helping you anymore. This persisting inflammation can raise your body weight. Do you want to know how? Inflammation can mess with how insulin works in your body, causing insulin resistance. This leads to higher glucose levels and fat buildup in the liver, worsening things. 

Also, inflammation can interrupt your appetite and metabolism. It can trick your brain by increasing your appetite and reducing your metabolism. But don't worry; there are ways to combat inflammation and get your body back on track.

Studies also show that inflammation increases in the body as weight gain increases. So, addressing inflammation to lose weight is a crucial factor to consider.

An anti-inflammatory diet can hasten weight loss. As discussed, it's all about mindful eating choices—what to eat and what not to eat. Read on to find out more.

Choosing the Right Anti-Inflammatory Diet 

Unlike many other diets, an anti-inflammatory diet doesn't require precise and strict calorie counting or portion control. Instead, this diet emphasises various anti-inflammatory foods you can enjoy daily. 

These foods are rich in plant chemicals (otherwise known as phytochemicals), antioxidants, and fibre, all of which help to prevent and fight cellular stresses and inhibit inflammatory signals caused by your immune system. They can also promote a healthy gut microbiota and slow down digestion, which can help prevent surges in blood glucose.

But that's not all! Anti-inflammatory foods can also help to favourably impact the composition of your fat cells, which can further reduce inflammation and promote overall health. So, to boost your body, start incorporating more anti-inflammatory foods into your diet today.

Critical Elements of an Anti-inflammatory Diet

Following is the list of main heroes of an anti-inflammatory diet:

• Omega-3 Fatty Acids: When you consume omega-3 fatty acids, they convert into anti-inflammatory molecules that help combat inflammation.
• Antioxidants: Nutrients in foods like vitamin C and flavonoids act as antioxidants. They reduce oxidative stress and protect your tissues from damage.
• Polyphenols: These excellent compounds can help regulate signalling pathways related to inflammation, promoting overall health.
• Balancing Omega-6 and Omega-3 Fatty Acids: The ratio between these two types of fats is crucial. Excess omega-6 fatty acids from sources like vegetable oils can contribute to inflammation. 
• Gut Microbiota Balance:  Did you know our gut is home to millions of tiny microorganisms? These little guys work hard to keep our bodies healthy by producing short-chain fatty acids with exceptional anti-inflammatory properties. When our gut microbiome is balanced and healthy, it can improve our immune function.
• Anti-Inflammatory Herbs and Spices: Adding anti-inflammatory herbs and spices to your meals can help reduce the production of inflammatory molecules due to their unique chemical compounds while also adding flavour.
• Avoiding Inflammatory Foods: Cutting out inflammatory foods from your diet can help prevent the constant production of inflammatory molecules. You can support a healthier and happier you by making a few simple changes to your diet.

Making The Choice - What To Eat And What Not To?

Knowing the foods to choose and avoid is the fundamental principle of an Anti-Inflammatory diet. 

Following is a list of food items that you can choose from.

Foods to Choose From

Foods to Stay Away From

Knowing what not to eat is more important than knowing what to eat. The food items listed below can trigger inflammation directly and indirectly. It is best to avoid the following for your weight loss journey and fight inflammation.

Processed Foods

• Processed meats: Hot dogs, sausages, salami, bacon, and deli meats often contain preservatives, nitrates, and saturated fats, all linked to inflammation.
• Refined carbohydrates: White bread, pastries, cakes, and cookies are high in sugar and refined grains, which can inflate your blood sugar and contribute to inflammation.
• Fried foods: Deep-fried foods are very high in unhealthy fats and can trigger inflammation
• Sugary drinks: Soda, juices, and energy drinks contain sugars that can worsen inflammation.

Dairy Products

• Full-fat dairy: While some research suggests moderate amounts of certain low-fat dairy products can be tolerated in an anti-inflammatory diet, full-fat dairy, especially milk and cheese, may contribute to inflammation in some individuals. 

Opt for plant-based milk alternatives or dairy with reduced fat content if you want to include it.

Other Potential Triggers

• Gluten: For individuals having gluten sensitivity or celiac disease, gluten-containing foods like wheat, barley, and rye can induce inflammation.
• Alcohol: Excessive alcohol consumption can worsen inflammation. If you choose to drink, do so in moderation.

To Sum Up!

To conclude, food is a huge factor that determines our health. Adopting an anti-inflammatory diet can be a pragmatic way to improve weight loss and reduce inflammation. By incorporating a wide variety of anti-inflammatory foods like omega-3 fatty acids, antioxidants, and polyphenols and balancing omega-6 and omega-3 fatty acids, you can help combat inflammation and promote overall health.

Promoting a healthy gut microbiota and adding anti-inflammatory herbs and spices to your meals can also help reduce inflammation. Remember, it's all about mindful eating and making healthier choices to support your body's natural processes