All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.
Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.
About 100 Calories or Less
- a medium-size apple (72 calories)
- a medium-size banana (105 calories)
- 1 cup steamed green beans (44 calories)
- 1 cup blueberries (83 calories)
- 1 cup grapes (100 calories)
- 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)
This mild beverage is great for helping shrink your waistline as well as for decreasing inflammation. The flavonoids in this tea have natural anti-inflammatory properties. And the compound EGCG in green tea has been shown to help reduce body fat.
- Another pure protein, egg whites are low in calories, cost effective, and will help you lose belly fat faster. They are one of best absorbed types of proteinsso you'll know you're doing a good job at meeting your needs when you eat them regularly.
Since egg whites are entirely protein, they fit in well when trying to reduce the overall calorie content in your diet. Egg whites are also very versatile in the methods you can use to prepare them, ensuring that you can find at least one way that you enjoy them.
Certain spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have potent inflammation-reducing capabilities, so try adding them to meals as often as possible.
Staying hydrated is essential to flushing inflammation-causing toxins out of your body. Aim for 64 ounces of water per day.
Rich in fiber, whole grains help control the insulin response in your body. The high B vitamin content of whole grains also helps reduce the inflammatory hormone homocystine in the body.
These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado.
Peanut butter is delicious, healthy and filling, and also serves as a valuable fat-burning mechanism. That smooth, nutty mixture can help you get rid of belly fat because it gives you energy, builds muscle, increases your metabolism and suppresses your appetite; it also provides other health benefits. When consumed in moderation, peanut butter can help you burn belly fat.
Research has shown that a diet with a high percentage of omega-3 fatty acids and a low percentage of omega-6 fatty acids has been linked with decreased inflammation. Food sources of omega-3s include walnuts, flaxseed, and fish, such as wild Alaskan salmon.
And here are some tips to help you lose weight :
- Eat organic foods
- Minimize or eliminate processed and fast foods
- Eliminate refined sugar
- Eliminate carbonated beverages and energy drinks and drink pure, fresh water instead
- Start each day with a glass of warm water containing organic lemon
- Eliminate dairy and gluten grains