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Dear 2018, is this the year we’re going to see positive changes to our stomachs? It can be if you consistently exercise and eat healthy. “Making it a habit to add anti-inflammatory foods to your plate each day means controlling hunger over time and preventing weight gain,” says Rachel Swanson, a RDN at Lifespan Medicine. We’re all in! Get these foods into rotation pronto.
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Extra Virgin Olive Oil
Cook with extra virgin olive oil. Use it along with fresh lemon juice to make salad dressing. Drizzle a little onto Greek yogurt along with dried herbs for a savory snack. EVOO has been shown to significantly blunt the inflammatory response following high fat meals. Swanson says people who include it in their diets may have better success at shedding excess pounds. “But remember to take into account the amount of calories oil contains before liberalizing the pour of this golden elixir,” says Swanson. “If you’re looking for improvements on the scale, then a caloric deficit still needs to be achieved at the end of the day no matter what your diet may entail!”
Fresh Fruit
It sounds too obvious but we think everyone needs to get back to basics. “Reach for a piece of fruit when a slim figure is your goal,” says Swanson. Research done over a 24-year period found that people who ate fruits high in anthocyanin and flavonoids lost more weight. Swanson says you can find these miracle compounds in apples, pears, berries, prunes and strawberries. Bonus: Vegetables like peppers and celery were also associated with less weight gain in this study! Swap out processed snacks and bring in nature’s bounty.
Kale
You’ve heard a lot about green, leafy veggies. And now you’re going to hear some more. “Emerging evidence suggests the phytochemical composition of foods may also have a role in weight loss,” says Swanson. Take kale for example. It contains polyphenols that have potential potent effects against fat cells.
Green Tea
Do you drink a lot of alcohol, high calorie sodas, sugar-laden sports drinks and fruit juices? Simply replacing these high-calorie quenchers with green tea will have a positive effect on your scale, says Swanson. On the science side, green tea contains the compound EGCG, a catechin “which shines as an anti-inflammatory superstar thanks to its proven effects on a wide ranging spectrum of conditions and diseases,” she says. “Sipping on a beverage like green tea has the ability to raise your metabolic rate, too, allowing you to burn more calories – and who wouldn’t want that?”
Ginger
There’s more to ginger than decorating a plate of sushi. This sweet and spicy, anti-inflammatory food aids digestion and helps metabolize excess adipose tissue (that’s a fancy word for fat). “Ginger also decreases hunger and bloating,” says Dr. Marizelle Arce, a naturopathic physician. Use fresh ginger to make tea or to add a kick to chicken salad.
Apple Cider Vinegar
“Apple cider vinegar is a fermented food that aids digestion and promotes the growth of healthy gut flora,” says Dr. Lisa Davis, chief nutrition officer at Terra’s Kitchen. “Preliminary evidence also suggests that it may help with fat loss.” Having a healthy gut with friendly flora can reduce inflammation and improve digestion! Mix a couple of tablespoons of apple cider vinegar with water and honey.
Almonds
Eating low-calorie, anti-inflammatory snacks like almonds help people achieve weight loss goals. Why? They have fiber and protein, a combo that keeps you full for the longest period of time and on the fewest calories. Try snacking on 15 almonds. They contain less than 10 calories, 2g of fiber and 4g of protein. Add an apple and you have 180 calories, 6g of fiber and 4g of protein.
Barley
Grain bowls have replaced our giant portions of pasta. We hope you try it. “Whole grains reduce fat and takes inches off your waist because they’re absorbed into the blood stream at a slow pace,” says weight loss expert Dr. Rachita Reddy, MD. Barley and other whole grains like brown rice, bulgur and steel-cut oats are loaded with fiber that prevents inflammation and a sugar spike. “Without that sugar spike the sugar in your body isn’t convert to and stored as fat,” she says.
