Anti-inflammatory foods can support weight loss by reducing chronic inflammation, which is often linked to obesity and metabolic issues. Inflammation can disrupt hormone balance, insulin sensitivity, and fat storage, making it harder to lose weight. Anti-inflammatory foods help by lowering levels of harmful cytokines and free radicals, improving digestion, balancing blood sugar, and supporting metabolism. They also tend to be rich in fibre, antioxidants, and healthy fats, which promote satiety and reduce cravings. Add the foods listed below to your diet today to reduce weight and inflammation.
10 Anti-inflammatory foods that will help you lose weight
1. Turmeric
Curcumin, the active compound in turmeric, has powerful anti-inflammatory and antioxidant effects. It helps reduce inflammation in fat tissues, improves insulin sensitivity, and may prevent fat accumulation. When combined with black pepper, its absorption increases significantly. Adding turmeric to curries, soups, or golden milk can aid metabolism and support weight loss.
2. Leafy greens
These greens are rich in vitamins A, C, and K, as well as minerals and antioxidants. Their high fibre content supports digestion, reduces bloating, and keeps you feeling full longer. They also contain phytonutrients that fight oxidative stress and inflammation, contributing to better metabolic health.
3. Berries
Berries are packed with flavonoids and polyphenols, which lower inflammation and protect against weight-related diseases. They are low in calories and high in fibre, helping regulate blood sugar and curb appetite. Regular consumption of berries can help reduce belly fat and improve fat metabolism.
4. Fatty fish
Rich in omega-3 fatty acids, these fish lower levels of inflammatory markers like CRP (C-reactive protein). Omega-3s also support heart health and reduce fat buildup in the liver. Including fatty fish in your diet a few times a week can help regulate metabolism and improve body composition.
5. Green tea
Green tea contains catechins, especially EGCG, which have anti-inflammatory and thermogenic properties. These compounds boost metabolism and fat oxidation. Drinking green tea regularly may enhance calorie burning and reduce belly fat over time.
6. Avocados
Avocados are full of monounsaturated fats, potassium, and fibre. They reduce inflammation, promote satiety, and help regulate blood sugar levels. Including avocado in meals can help prevent overeating and support healthy weight management.
7. Nuts
Nuts provide healthy fats, protein, and antioxidants like vitamin E. Walnuts are especially rich in omega-3s. Though high in calories, moderate consumption helps control hunger, reduce inflammation, and may even improve fat distribution around the waist.
8. Olive oil
Extra virgin olive oil contains oleocanthal, a compound with effects similar to anti-inflammatory drugs. It also promotes satiety and supports heart and brain health. Replacing saturated fats with olive oil can reduce inflammation and aid in fat loss, especially around the midsection.
9. Chia seeds
These tiny seeds are high in omega-3s, fibre, and protein. They swell in the stomach, increasing satiety and reducing overall calorie intake. Their anti-inflammatory properties also help maintain a healthy gut, which is essential for weight control.
10. Garlic
Garlic has sulphur compounds like allicin that reduce inflammation and improve immune function. It may also support fat metabolism and reduce fat accumulation. Adding garlic to meals not only enhances flavour but also supports metabolic health and weight loss goals.
By including these foods in your diet, you can create a healthier internal environment that supports natural fat burning and overall well-being.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
