Weight gain or the inability to lose extra pounds is frequently a warning sign that the body is experiencing low-grade inflammation. Conversely, inflammation frequently renders even the most strict eating and exercise regimens useless. Although there is a complex relationship between inflammation and weight, research suggests that lowering inflammation is just as important for weight loss as diet and exercise. What foods are the best for weight loss support and inflammation reduction, or those that serve both purposes? Here are the top 10 anti-inflammatory meals for losing weight.
1. Broccoli or cauliflower “rice”
While eating healthy grains, such as brown rice and whole-wheat pasta, might help you lose weight since they are high in fiber, switching to a riced version of broccoli or cauliflower can help you reduce your calorie and carb intake while also reducing inflammation. They are cruciferous vegetables, broccoli, and cauliflower that contain a variety of plant components that, when consumed frequently, may have potent anti-inflammatory benefits.
Because they are low in calories and high in satisfying fiber, berries like strawberries and blueberries are among the greatest fruit choices when trying to lose weight. In actuality, 1 cup of sliced strawberries provides 3 grams of fiber and only 55 calories. Because of this fiber, berries tend to have a lower glycemic reaction than many other fruits, which is beneficial for controlling blood sugar, cravings, and inflammation. Also contains antioxidants and anthocyanins which reduce both current and future inflammation.
Due to the fullness, this combination offers, eating a balance of fiber, protein, and healthy fat at meals and snacks is a game-changer when dieting. Tree nuts like walnuts, almonds, and pistachios also include some anti-inflammatory omega-3 fats, making them a perfect source of all three nutrients. Research indicates that people who eat around 1 ounce of nuts (about 1/4 cup) on most days are more likely to be at healthy body weights and less likely to gain weight. The key is to pay attention to portion size.
4. Greek yogurt
The digestion of fatty acids and fiber is aided by good bacteria. As a result, research reveals that the effectiveness of a person’s body in losing weight may be influenced by their gut health. Additionally, lowering inflammatory chemicals that might cause insulin resistance and weight gain is made easier by having a diversified supply of beneficial bacteria. Consuming Greek yogurt with live bacteria cultures on a regular basis is one of the greatest ways.
Black beans, navy beans, chickpeas, peas, and lentils are high-fiber legumes that are rich providers of both proteins and slow-digesting carbs. By keeping the stomach full and reducing unexpected glucose surges, this combination has immediate advantages. It also seems to have long-term advantages for weight loss.
6. Leafy Greens
Vegetables like leafy greens are a wonderful method to increase the amount of food on your plate while consuming fewer calories and carbs. Aim to develop the habit of including one or two servings of leafy greens, such as baby spinach, kale, arugula, lettuce, and other greens, on your plate at most meals, whether they are salads or mixed with other foods. In terms of long-term health, leafy greens have some of the best potential when it comes to lowering inflammation, according to a study.
In addition to being loaded with monounsaturated fats, vitamin E, fiber, and carotenoids that all help to reduce inflammation in the body, evidence indicates that everyday avocado eaters had lower body weights and BMIs.
8. Olive oil (Extra virgin)
All fats and oils have roughly the same amount of calories and fat per tablespoon, but olive oil is a rich source of those better-unsaturated fats and has a special substance called oleocanthal that reduces inflammation in the body.
9. Garlic and spices
Despite their tendency to exacerbate inflammation, research indicates that strong garlic and fragrant spices really have the opposite effect. In reality, the anti-inflammatory properties of its aromatic constituents have been employed medically for years in different civilizations.
10. Citrus fruits
When it comes to sleep, choosing fiber-rich foods such as citrus may also have some added weight-loss benefits. According to research, consuming a diet low in fiber is linked to poorer sleep. So eating a portion of citrus fruit every day is a low-calorie approach to increase your intake of fiber and vitamin C, an antioxidant that fights inflammation.