We all know that the processed foods lead to inflammation, while the whole foods like vegetables, fruits, and whole grains are anti-inflammatory.
If you are suffering from an inflammatory condition, you know that it is impossible to lose weight even with the help of a diet. Even exercises can cause acute inflammation. This lasts for a short period of time, and it is completely normal. Proper diet can keep this problem under control, while a poor diet can lead to an inflammation that is chronic. Over-exercising and stress can also result in chronic inflammation.
Health problems and injuries
Inflammation comes as a result of the human body trying to protect itself. Long-term inflammation can result in a number of diseases and health conditions like rheumatoid arthritis, heart disease, periodontitis and even some cancer types. When the muscular and vascular tissues swell to protect itself, it also runs a risk of slowing down some processes.
By reducing inflammation, you can recover more quickly, prevent illness, perform at a higher level and exercise more consistently. You need to consider supplements, and also you need to avoid certain foods.
Diet tips to fight inflammation
Whole grain starches, vegetables, and fruits
Foods that are packed with nutrients and not stripped of essential minerals and nutrients, will help you to maintain good overall health. Whole grains, fruits, and vegetables will provide all the nutrition that you need.
Limit refined starches
Added sugars and white starches will provide an unhealthy energy to your body, not to mention virtually zero nutrients. Starches and refined sugars can promote symptoms like weight gain and elevated levels of blood sugar.
Legumes, eggs, fish and skinless poultry
All of these are high in protein, vitamin D, calcium, unsaturated fats, and probiotics.
Limit the intake of red meat
This especially applies to bacon, sausages and high-fat prime rib. You also need to limit the processed meats like salami, hot dogs, and bologna. All of these foods are high in saturated fats that can lead to the increase of inflammation.
Omega-3 and monounsaturated fats
These fats can be found in olive oil, avocados, and nuts, and these fats are considered to be healthy and they can neutralize inflammation. This makes the weight loss process possible. By consuming these fats, you are reducing the risk of cancer and heart diseases. Omega-3 fats are found in tuna, ground flaxseed, walnuts, and salmon.
Limit the intake of saturated fats
Whole milk, high-fat red meat, cheese, and butter need to be removed from the diet. These fats are only needed in small amounts, if they are ingested in larger amounts, it can lead to an inflammatory response.
You need to avoid trans-fat
Trans-fats can be found in packaged baked products, non-organic peanut butter, yogurt or chocolate coated treats, and flavored coffee creamers. This type of fat can reduce the levels of good cholesterol and it recycles, raises and reuses the bad cholesterol which is inflammatory.
In order to effectively lose weight, there is so much more than you need to do, like ingesting the correct amount of minerals, and not over-exerting yourself during the workouts. Minerals and vitamins are vital and they play important roles in the blood circulation, tissue repair, muscle contraction and inflammatory response.
You can only fight inflammation by incorporating a diet which is healthy.