Is inflammation sabotaging your weight loss goals?

Actress Vidya Balan said the reason behind her very visible weight loss was not exercise but an anti-inflammatory diet. “All my life, I’ve struggled to be thin. The more I exercised, the more weight I gained. And I would work-out more. Until I met a nutrition group called Amura (Amura Health) in Chennai. They told me it’s inflammation that’s causing the weight gain. They put me on an anti-inflammatory diet, and it worked beautifully,” she said.

Samantha Prabhu, too, who is very slim, shared in an interview that she is on an anti-inflammatory diet as well.

When we asked experts, we found that addressing inflammation does halt the vicious cycle of gaining weight. Mere lifestyle changes can make profound changes in our body and lead to better health. Explaining what inflammation is, Dr Sujeeth Kumar, Senior Laparoscopic and Robotic Surgeon at Apollo Hospitals, says, “Inflammation is body’s response to some injury or infection. Stress, junk food, and lack of sleep or exercise can also cause inflammation. Inflammation can be of two kinds — acute and chronic. Diabetes, some heart ailments, and asthma are examples of the latter.”

Inflammation can lead to hormonal imbalances and increase insulin resistance, says Dr Sujeeth adding, “In these cases, the body has to produce more insulin than normal, and this can lead to weight gain. This also makes people feel hungry all the time, and hence they eat more.”

Inflammatory Foods

Explaining how an anti-inflammatory diet can keep weight at bay, Sujatha Stephen R.D., chief nutritionist at Yashoda Hospitals, explains, “Anti-inflammatory diet not only helps in weight loss but also in improving gut health and overall well-being.” She gives us a list of common foods that produce inflammation:

1 Processed and Refined Foods

2 Dairy and gluten

3 Meat and poultry (red meat, processed poultry like chicken nuggets, farm-raised fish)

4 Foods high in Advanced Glycation End-Products ( like grilled, fried & canned)

5 Foods High in saturated and trans fats

Importance of food and sleep

“It has been found that the body repairs all inflammation by itself during the ‘deep sleep’ cycle. Therefore, eating better, sleeping well, and drinking adequate water to detoxify the body can go a long way in treating inflammation. Stress causes inflammation, which in turn increases weight and leads to sedentary lifestyle. These factors can cause diabetes. It's a vicious cycle,” explains Dr Sujeeth.

Hidden Sources

1. Food additives (MSG, aspartame)

2. Artificial sweeteners (sucralose, saccharin)

3. Food coloring agents (tartrazine, sunset yellow)

Dietary Changes

1. Eat anti-inflammatory foods:

- Fatty fish (salmon, sardines, mackerel)

- Leafy greens (spinach, kale, collard greens)

- Nuts and seeds (walnuts, chia seeds, flaxseeds)

- Fruits (berries, pomegranates, citrus fruits)

- Turmeric

- Ginger

- Olive oil

2. Incorporate omega-3 rich foods:

- Fatty fish

- Flaxseeds

- Chia seeds

- Walnuts

3. Increase antioxidant intake:

- Berries

- Leafy greens

- Other fruits and vegetables

4. Choose whole grains:

- Brown rice

- Quinoa

- Whole wheat

5. Limit or avoid:

- Processed meats

- Refined sugars

- Dairy (if sensitive)

- Gluten (if sensitive)

Weight Loss

1. Caloric deficit: Create a 500-1000 calorie deficit/day

2. Macronutrient balance: Aim for 15-20% protein, 25-30% fat, 55-60% carbohydrates

3. Hydration: Drink plenty of water

4. Portion control: Eat smaller, frequent meals

5. Mindful eating: Focus on whole foods; avoid processed snacks