Do you know that processed foods can cause inflammation? Whole foods such as fruits, veggies and whole grains have anti-inflammatory properties. Inflammatory can become out of control within your body system and make it almost impossible for you to lose weight, without concern whether you diet or not.
Even exercising could be a factor that could result in acute inflammation. Although this happens only for a short duration and is considered normal, with the right kind of diet you can maintain control over it.
But if you are taking a poor diet, it could result in chronic inflammation. It can also be caused because of over-exercise and stress. When all these factors combine, they can increase the overall risk.
Illnesses & Injuries
Inflammation occurs in our body when it tries protecting itself. You can suffer from various diseases if you have long-term inflammation. You may also develop:
- Certain types of cancers,
- Periodontitis,
- Heart disease,
- Rheumatoid arthritis.
When our muscular or vascular tissues swell for self protection, they also increase the risk of inhibiting certain processes. If you can reduce the inflammation, it could be beneficial in the following:
- Exercising more regularly,
- Preventing diseases,
- Recovering faster,
- Performing at your peak levels.
What are the natural ways to fight Inflammation and maximize weight loss?
You have certain foods that should be avoided, and supplements that should become part of your diet. You should also switch to proper diet.
Tips to Fight Inflammation and Maximize Weight Loss
1. Whole-grain Fruits, Vegetables & Starch
Foods rich in nutrients and not removed of vital minerals and vitamins can help in maintaining great health. Wide range of whole grains and colored fruits and vegetables will give your body all the essential nutrients.
2. Control Refined Starches
When you consume added sugars like brown/white sugars and white starches, they will give your body lesser nutrients and unhealthy energy. You must know that refined starches and sugars will cause inflammatory symptoms such as enhanced blood sugar levels and increased weight.
3. Legumes, Eggs, Fish & Skinless Poultry
These foods contain high levels of quality proteins, vitamin D, unsaturated fats, probiotics and calcium. You should also take all kinds of seeds and nuts, legumes and Greek yogurt that is free of fat.
4. Control Red Meat Consumption
You should control red meat, specifically bacon, rib and sausage that contains high amount of fat. You should also control how much processed meat you are taking. This includes hot dogs, salami, and bologna. All of them contain high amounts of saturated fats that cause increased inflammation.
5. Omega-3 & Monounsaturated Fats
Olive oil, nuts, and avocados contain lots of healthy fats which can help in neutralizing inflammation. They make it easy for you to lose weight.
When you consume these fats, they help in reducing the chances of cancer and heart disease. You can find omega-3 fats in:
- Tuna,
- Salmon,
- Ground flaxseed,
- Walnuts.
What makes this essential fat unique is that it is available only through dietary sources. You should take the favorite foods out of these and include them in your diet for reducing inflammation.
6. Control Saturated Fat
You should avoid or reduce the amount of high-fat skin on poultry and red meat, whole milk, butter, and cheese. Our body needs these fats in very tiny amounts. In large amounts they can promote inflammatory response.
7. Say No to Trans-fat
Trans-fats are now considered illegal. Avoid the trans-fats which are available in the following products:
- Prepackaged baked goods,
- Non-organic peanut butter,
- Flavored coffee creamers,
- Yogurt/Chocolate coated snacks.
These fats reduce the levels of good cholesterol while raising, recycling and reusing inflammation-causing bad cholesterol.
If you can reduce your inflammation, you can successfully start losing weight. It will require you to provide your body with the right amounts of dietary supplements and minerals, and not putting too much stress when it comes to exercising. Minerals and vitamins have an important role to play in your body’s tissue repair, muscle contraction, inflammatory response and blood circulation.
The sole method for fighting inflammation and losing weight is to follow a proper diet and workout on a regular basis. Make sure you maintain the discipline if you want to succeed.
Via Cleveland Clinic | Eating Well
