Anti-Inflammatory Food For Weight Loss
Obesity is defined by World Health Organization as 'abnormal or excessive fat' accumulation that present a risk to health. Obese people are at a greater risk risk of developing chronic disease like cardiovascular disease, diabetes, stroke and cancers. People who are obese also have a risk for the complications of Covid-19. Weight is an indicator for obesity, but treating obesity is about improving overall health, not just about losing weight. Diet and exercise play an important role in managing long term weight loss.
Chronic Inflammation and Weight Gain
Science tell us again and again there is a link between chronic inflammation and the inability to shed excess weight. What causes chronic inflammation? Chronic inflammation can be caused by stress, eating too much sugars or processed food, poor diet, smoking, drinking too much alcohol and environment pollution. Chronic stress increase our body stress hormone, cortisol which has been linked to higher amounts of belly fat. Chronic inflammation happens internally and lasts over a longer period of time. It is so important to take preventive measures to stop inflammation and keep it from disrupting your weight loss regime.
The Anti-Inflammatory Food
Let's take a look of some anti-inflammatory food that will help you to lose weight by suppressing chronic inflammation, at the same time increase your metabolism to burn fat and providing nutrients for your body to assist in weight loss.
The most common cruciferous vegetables you can eat are broccoli, cauliflower, kale, cabbage, watercress, Brussel sprout and spinach. They are low in calories, high in fiber, low in fat and high in protein which will make you feeling fuller. The most important thing is cruciferous vegetables are packed with abundant of phytochemicals like glucosinolate, isothiocynate and sulforaphane. These phytonutrients are powerful antioxidants and they help to reduce inflammation in our body. For an easy way, you can replace white rice with cauliflower rice.
Salmon is an excellent source of high quality protein, omega 3 fatty acids and healthy fats. Eating high quality protein takes more energy for you to digest and gives your body a feeling of satiety. More energy used to digest the protein means more calories are burned. This is why eating more protein can boost your metabolism and induce thermogenesis. Salmon contains powerful antioxidant called astaxanthin. Astaxanthin belongs to a group called carotenoid and this is the pigment that gives salmon the pink-orange colour. Being one of the potent antioxidant, astaxanthin reduce inflammation and reduce free radicals damage. On the other hand, omega 3 fatty acids activates PPAR (Peroxisome Proliferator-Activated Receptor). PPAR is a gene that promotes fat burning in muscle and fat cells.
Coconut oil is a good source of medium chain triglyceride (MCT) oil. MCT oil does not go through our digestive system like other oils, instead MCT oil transport directly into liver. In the liver, MCT are converted into ketones and ketones serve as the primary energy source for our brain and body. Thus, MCT oil increase thermogenesis and promote fat burning. Choose extra virgin coconut oil or go for MCT oil to include in your diet. MCT oil are available in liquid and powder form depends on your preference.
Coffee contains caffeine, a stimulant that increases your metabolism to burn fat. While black coffee is low in calories, drinking in moderation and without added sweeteners can be beneficial for your health too. However, when adding different kind of milk and sugar into it, it will become high in calories. In order to receive the health benefits of coffee and achieving weight loss, we recommend not to drink more than 4 cups of 8oz per day, which equal to 400mg caffeine. Over consumption of caffeine can disturb your sleep pattern.
Green tea contains caffeine and a type of antioxidant called Epigallocatechin gallate (EGCG). EGCG breaks down fat while caffeine and EGCG both increase the amount of energy the body uses. EGCG is also an antioxidant which means it helps to suppress inflammation in our body. Drinking 2-3 cups of green tea a day should be sufficient for supplementing weight loss.
Berries are low in calories, high in fiber and packed with abundant of antioxidants. Berries give us a sense of fullness. 1 cup of raspberries have 64 calories, blackberries have 65 calories, blueberries have 86 calories and 1 cup of strawberries have 48 calories. Berries contain anthocyanin, an antioxidant protects our body against inflammation.
We use spices in cooking to enhance the flavor in our dishes, some spices are beneficial in promoting weight loss. Cinnamon improves insulin sensitivity and the effects on blood glucose level helps in weight loss. Cinnamon also contain antioxidants to fight inflammation. On the other hand, turmeric has certain anti-inflammatory properties which assist in weight loss regime. Curcumin, the unique antioxidant in turmeric helps suppress fat cell growth.
Avocado contains high level of monounsaturated fat oleic acid and a great source of fiber. Study shows that diet high in oleic acid had lowered belly fat by 1.6%. Another study shows a diet rich in monounsaturated fat may prevent belly fat accumulation. Study also shows that people who ate half a fresh avocado with lunch reported a 40% decrease in desire to eat.
Nuts contain healthy fats and a lot of protein, they can help you stay fuller between meals. Try to eat walnuts, brazil nuts, almonds and cashew nuts as snacks or sprinkle them into your salad or oats. Regularly eating nuts as part of a weight loss diet can boost weight loss.
A grapefruit diet provides your body with Vitamin C, Vitamin A, fiber, calcium, magnesium and potassium. It will boost your immune system, accelerate your metabolism and detoxify your body. However, grapefruit can interfere with some prescription drugs. If you have certain health conditions, talk to your doctor before starting to eat grapefruit or drink grapefruit juice.