Do you know why you are overweight or even obese? Because your body is inflamed. The first step to losing weight fast and healthy is to choose an
anti-inflammatory diet
that can be followed without contraindication and forever. Below, check out a step-by-step that will make a difference in your life from the very first day of use!
Why are you overweight?
Your body has excess fat because sedentary lifestyle, poor diet, dehydration, and other harmful habits trigger an anti-inflammatory reaction in your body. Your adipose (fat) cells become inflated, that is, the fatty tissue cells in obesity are larger and greater inflammatory cell infiltration.
Therefore, every overweight and obese person is an inflamed person. And the inflammation doesn’t just stay in this type of tissue, but triggers other problems. In fact, a diet rich in carbohydrates, sugar and red meat, as well as the consumption of alcoholic beverages can make the situation even worse, not to mention a sedentary lifestyle. Thus, the solution is precisely the reverse process: deflate!
What is an anti-inflammatory diet?
An anti-inflammatory diet can be considered a model of dietary re-education, because it can be done for a lifetime and has no contraindications, even more so if you are over 40. Understanding this and changing the way I fed myself completely changed my life. In the first month, practicing weight training from the beginning, I lost a little more than 15 kilos.
Besides helping you lose weight, the anti-inflammatory diet helps preserve the health of your heart, your joints, your immune system, and slows the aging process, among other benefits.
The anti-inflammatory diet can be of many types – talk to your dietician to create a model that is right for you. The Mediterranean diet, for example, is considered anti-inflammatory, but there are other options. The solution lies in the selection of foods per meal: they are composed of the consumption of foods that fight inflammation in the body, scientifically proven.
What is inflammatory?
Highly processed foods – cookies, bread, frozen and ready-made foods, sausage, soda, etc., as well as excess carbohydrates and red meat are considered inflammatory foods. All alcoholic beverages fall into this list. Be especially careful about excess gluten and components that for you cause discomfort – such as indigestible foods, lactose, etc.
Anti-inflammatory foods
In summary, these are some very common types of anti-inflammatory foods – most of them are in my routine:
- Fish rich in omega-3s: tuna, sardines, mackerel, and salmon;
- Seeds: flaxseed, chia seed, pumpkin seed, sunflower seed, or sesame seed;
- Fresh fruits: orange, acerola, guava, papaya, lemon, avocado, coconut, tangerine, pineapple, pomegranate, watermelon, cherry, strawberries, blueberries, raspberries, or grapes;
- Nuts: almonds, peanuts, Brazil nuts, or Brazil walnuts;
- Probiotics: natural yogurt, kombucha or kefir;
- Vegetables: all dark leafy greens, broccoli, cauliflower, cabbage, spinach, lettuce, cabbage, carrots, and tomatoes;
- Healthy fats: coconut oil, olive oil, chia seeds, or flaxseeds.
- Herbs: oregano, thyme, cilantro, parsley, mint, or rosemary;
- Natural spices: saffron, cinnamon, curry, garlic, clove, ginger, or onion.
One tip, if you are not ready for a very direct anti-inflammatory diet is to adapt these foods little by little into your diet.
Bonus Tips
How about yet other tips that make your body deflate? I am sure you will lose weight quickly and healthily!
- Get at least 8 hours of sleep every night, without interruptions.
- Consume anti-inflammatory supplementation, such as omega 3, turmeric, resveratrol, alpha lipoic acid, type 2 collagen, and others.
- Do physical activity every day, even if only for a few minutes.
- Drink plenty of water and according to your weight – see here for the right amount of water for you.
- Stretch more than once a day. Yoga is very good for fluid retention – another sign of inflammation.
- Deal well with stress. The mind contributes to inflammatory processes.
See also: HOW TO LOSE WEIGHT – DON’T COMPARE YOURSELF TO OTHERS!
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