Losing weight is not just about controlling calories. According to a 2008 study published by the United Kingdom, we gain weight when natural weight control mechanisms are affected by inflammation.

The English scientists followed a group of people for 9 years and monitored weight and the presence of C-reactive protein in the blood, a protein produced by the liver that rises when there is inflammation throughout the body.

What they discovered was surprising: weight gain was associated with increased inflammation in the body. As the weight increased, the swelling increased.

To combat inflammation in the body, an anti-inflammatory diet has been developed based on the latest research from top institutes such as Harvard, Johns Hopkins and Rockefeller Universities.

Eating the right foods can eliminate chronic inflammation and reprogram the body’s weight loss mechanisms.

The central focus of the diet is not calorie control. The idea is to eat foods that provide anti-inflammatory nutrients.

A major problem with most weight loss diets is the use of artificial sweeteners and fat substitutes to reduce calories. Substituting these products, present in natural foods, deprives your body of essential anti-inflammatory nutrients.

Here is a list of the most important principles to follow to ensure you consume anti-inflammatory nutrients and lose weight for good:

Eat colorful fruits and vegetables. Eat at least nine servings a day. Vegetables with intense colors and flavors are rich in flavonoids and carotenoids, chemical compounds that have an anti-inflammatory effect.

Consume fish at least three times a week. The omega-3 fatty acids in fish have potent anti-inflammatory properties. Some fish rich in omega-3 and relatively low in mercury are anchovies, sea snails, mackerel (Atlantic only), black cod, salmon (fresh, canned or smoked, wild or farmed) sardines (Atlantic), sturgeon and tuna (fresh or canned bluefin tuna, not albacore).

Balances essential fatty acids. The optimal ratio of omega-6 to omega-3 fatty acids is 4:1. The ratio in the average American diet is about 20:1. A relative excess of omega-6 fats in tissues causes cells to produce excessive levels of pro-inflammatory chemicals called prostanoids. The best approach is to decrease omega-6 intake and increase omega-3 intake.

Foods rich in omega-3: Fish, flaxseeds, walnuts and white beans, pinto beans and soybeans.

Foods rich in omega-6: red meat, chicken, milk, eggs and most vegetable oils, such as corn, sunflower and safflower oil.

Reduce sugar with Irvingia gabonensis and Cissus quadrangularis. According to a study published in the scientific journal Lipids in Health and Disease, the seed extract of the African plant Irvingia gabonensis IGOB131® and Cissus quadrangularis, not only helps to lose weight, but also helps to lower blood sugar, cholesterol and C-reactive protein levels. High levels of this protein in the blood are associated with an increased risk of heart attacks, according to the Mayo Clinic.

Reduce unhealthy fats. Saturated fats (found mainly in beef, pork and lamb, dairy and chicken skin) should be limited to no more than 10% of total calories. Don’t eat any trans fats. This means avoiding any foods prepared with hydrogenated or partially hydrogenated vegetable oil. This group includes many commercial sweets and some fast food products. Both saturated and trans fats greatly increase levels of inflammatory chemicals.

Take 25 grams of fiber every day. A diet rich in fiber helps control appetite and reduce inflammation. A study by the CDC found that people who consumed the most fiber had the lowest levels of c-reactive protein (CPR), which indicates the presence of inflammatory chemicals in the body. All plant foods contain some fiber. Among the best sources of fiber are beans, whole grains and vegetables.

Take at least one serving of blueberries, cherries or pomegranate a day. These fruits contain anthocyanins, which are among the most potent anti-inflammatory agents.

Choose vegetables of the allium genus and the cruciferous family. Cruciferae are vegetables with a strong flavor, such as broccoli, cauliflower, cabbage and cabbage. The genus allium includes onions and garlic. Both kinds of vegetables reduce chronic inflammation and lower the risk of cancer, particularly breast cancer. Eat at least one serving of each kind per day.

Use only unbroken egg whites or yolks. The cholesterol in the yolks has relatively little effect on blood cholesterol, but if the yolk is broken, the cholesterol oxidizes and produces inflammatory by-products. Cooked or soft-boiled whole eggs are fine. Avoid scrambled eggs and whole egg omelets.

Use aromatic herbs and spices that are potent anti-inflammatories. This group includes basil, cardamom, coriander, cinnamon, cloves, ginger, parsley and turmeric. Use them every day. Avoid chili peppers and jalapenos, which can trigger inflammation.

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References
https://www.ncbi.nlm.nih.gov/pubmed/19087366
https://www.ncbi.nlm.nih.gov/pubmed/15113967